A mother’s body has undergone many changes during pregnancy, as well as with the birth of her baby. She needs to heal and recover from pregnancy and childbirth. In addition to rest, all mothers need to maintain a healthy diet to promote healing and recovery.
After delivery, all mothers need nutrition so that they can be healthy, active and able to take care of their baby.Regardless of whether they breastfeed or formula feed, all mothers need to eat a healthy and balanced diet. Most lactation experts recommend that breastfeeding mothers should eat when they are hungry. But many mothers may be so tired or busy that consumption of nutritious food is given a lesser priority. Some mothers may even rely on fast food because of the lack of time while attending to the needs of the baby.
It is not difficult to follow a healthy food routine. You can refer the food guide pyramid. The food guide pyramid is a guideline to help you eat a healthy diet. The food guide pyramid can help you eat a variety of foods while encouraging the right amount of calories and fat.
Foods that you can use after birth:
Make half the grains consumed each day whole grains. Whole-grain foods include oatmeal, whole-wheat flour, whole cornmeal, brown rice, and whole-wheat bread. Check the food label on processed foods – the words “whole” or “whole grain” should be listed before the specific grain in the product.
Vary your vegetables. Choose a variety of vegetables, including dark green- and orange-colored kinds, legumes (peas and beans), starchy vegetables, and other vegetables.
Focus on fruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
Know the limits on fats, sugars, and salt (sodium). Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
Get your calcium-rich foods. Milk and milk products contain calcium and vitamin D, both important ingredients in building and maintaining bone tissue.
Meat and beans:
Go lean on protein. Choose low fat or lean meats and poultry. Vary your protein routine – choose more fish, nuts, seeds, peas, and beans.
Although most mothers want to lose their pregnancy weight, extreme dieting and rapid weight loss can be hazardous to your health and to your baby’s if you are breastfeeding. It can take several months for a mother to lose the weight she gained during pregnancy. This can be accomplished by cutting out high-fat snacks and concentrating on a diet with plenty of fresh vegetables and fruits, balanced with proteins and carbohydrates. Exercise also helps burn calories and tone muscles and limbs.
Along with balanced meals, breastfeeding mothers should increase fluids. Many mothers find they become very thirsty while the baby is nursing. Water, milk, and fruit juices are excellent choices. It is helpful to keep a pitcher of water and even some healthy snacks beside your bed or breastfeeding chair.