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Foods to eat after delivery of baby


Pregnancy - After Pregnancy - Postpartum Diet and Exercise

After you have your baby, it is important to take care of yourself and eat nutritious foods.

Diet and Exercise After Pregnancy

If you are breastfeeding, the food you eat helps your baby grow strong and healthy, too. Good eating habits and exercise will help you lose the weight you gained.

Healthy Eating Tips

Eat a variety of foods. Try to eat a balanced diet of fruit, vegetables, grains, protein foods and diary each day. Visit ChooseMyPlate.gov for more information.

Drink plenty of liquids. Your body needs lot of fluid (about 6-10 glasses a day) especially if you are breastfeeding your baby. Drink mostly water, milk, and fruit juice.

Eat foods that have protein such as milk, cheese, yogurt, meat, fish and beans. Protein rich foods are important to help you recover from childbirth and keep your body strong. If you are under 18, or were underweight prior to pregnancy, you need to eat more protein.

Eat your fruits and vegetables. Try to make half your plate fruits and vegetables. Fruits and vegetables have vitamins and minerals that keep you healthy. They also have fiber, which helps prevent constipation. Make sure to wash fruits and vegetables under running cold water before eating them.

Lose weight safely. Talk to your doctor about safely losing weight after your baby is born. Losing weight too quickly can affect your breast milk supply. Do not take diet pills. They contain harmful drugs that can be passed to your baby through breast milk.

Take prenatal vitamins. If you are breastfeeding, it is a good idea to continue to take your prenatal vitamins. Your doctor can prescribe these pills so that your health insurance will cover a portion of the cost.

Limit junk foods. Soda pop, cookies, donuts, potato chips and french fries are okay sometimes, but don’t let them take the place of healthy foods!

Avoid these Foods when Breastfeeding

There are some foods and other substances that can be harmful to both you and your baby if you are breastfeeding.

Alcohol: Wine, wine coolers, beer, drinks like hard lemonade and other malt liquor beverages, shots and mixed drinks contain alcohol that passes to your baby through your breastmilk and can harm your baby’s brain and body development.

Caffeine: Caffeine is a stimulant that passes through breast milk to the baby and may affect growth. Caffeine is found in tea, coffee, chocolate, many soft drinks and over-the-counter medicines.

Swordfish, Shark, King Mackerel and Tilefish: These fish have high levels of a toxin called mercury. Mercury is harmful to your growing baby’s brain. If you eat tuna, it is okay to eat up to 6 ounces of canned tuna a week but make sure to choose light tuna.

Exercise After Pregnancy

Exercise helps you:

  • Lose the weight you gained during pregnancy
  • Reduce backaches, constipation and bloating
  • Lifts your spirits and improves posture 
  • Helps build muscle tone and strength 
  • Promotes better sleep

Once your doctor says it is okay to start exercising, there are many ways to be active.

Walking is a great way to exercise because it puts very little stress on your body. Your baby will probably enjoy being walked in a stroller too. Try walking briskly for 20-30 minutes every day or at least 3 times per week. Meet with a friend or other new moms to go walking. It’s good to get out of the house and connect with friends or other new mothers. You will enjoy the chance to talk about your baby or to just be with other adults!

Exercise classes are another fun way to get in shape and sometimes you can find a class that will include your baby. For example, look for a mom and baby yoga class in your area.

The YMCA is a good place to find exercise classes for moms and babies. Some YMCAs offer financial assistance. They may also offer childcare for your baby while you exercise. Find out if you have a YMCA in your area. If you live in the greater Seattle area go to Seattle YMCA.

12 Foods for New Moms

Written by Hilary Parker

In this Article

  • Salmon
  • Low-Fat Dairy Products
  • Lean Beef
  • Legumes
  • Blueberries
  • Brown Rice
  • Oranges
  • Eggs
  • Whole-Wheat Bread
  • Leafy Greens
  • Whole-Grain Cereal
  • Water

Losing those pregnancy pounds might be at the front of your mind. But there’s something that's even more important for your body after your baby arrives: eating foods that give you the energy to be the best mom you can be.

Routinely eating healthy foods throughout the day will maximize the little energy you probably have as a new mom. If you’re nursing, the quality of your breast milk stays pretty much the same no matter what you choose to eat. But there's a catch: When you aren't getting the needed nutrients from your diet, your body will provide them from your own stores. So make sure you get all the nutrients you and your baby need. It will benefit both of you.

Try to make these healthy foods a regular part of your diet.

Salmon

There's no such thing as a perfect food. But salmon is pretty close to it when it comes to a nutritional powerhouse for new moms. Salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of it are higher in the milk of women who get more DHA from their diets.

The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression.

One caution: The FDA recommends that breastfeeding women, women who are pregnant, and women who might get pregnant limit how much salmon they eat. The guidelines recommend an average of 12 ounces, or the equivalent of two main servings, per week. The reason is to limit the amount of mercury your new child is exposed to.

The mercury level in salmon is considered low. Some other fish, such as swordfish or mackerel, have a high amount of mercury and should be avoided altogether. The 12 ounces are an average. Eating more in 1 week -- such as having three servings instead of two -- won't hurt as long as you eat less the following week.

Low-Fat Dairy Products

Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. Milk delivers a boost of bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium. If you're breastfeeding, your milk is loaded with calcium to help your baby's bones develop, so it's important for you to eat enough calcium to meet your own needs. Try including at least three cups of dairy each day in your diet.

Lean Beef

Boost your energy as a new mom with iron-rich foods like lean beef. A lack of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.

Nursing moms need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both.

Legumes

Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. They’re a budget-friendly source of high quality, non-animal protein.

Blueberries

Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high.

Brown Rice

You might be tempted to cut back on carbs to help lose the baby weight. Don’t. Losing weight too quickly may cause you to make less milk and leave you feeling sluggish. Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.

Oranges

Portable and nutritious, oranges are a great food to boost energy. Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women. Can't find time to sit down for a snack? Sip on some orange juice as you go about your day -- you'll get the vitamin C benefit, and you can opt for calcium-fortified varieties to get even more out of your drink.

Eggs

Eggs are a versatile way to meet your daily protein needs. Scramble a couple of eggs for breakfast, toss a hard-boiled egg or two on your lunchtime salad, or have an omelet and salad for dinner. Opt for DHA-fortified eggs to boost the level of this essential fatty acid in your milk.

Whole-Wheat Bread

Folic acid is crucial to your baby's development in the early stages of pregnancy. But its importance doesn't end there. Folic acid is an important nutrient in your breast milk that your baby needs for good health, and it's crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with it, and also give you a healthy dose of fiber and iron.

Leafy Greens

Leafy green veggies like spinach, Swiss chard, and broccoli are filled with vitamin A, which is good for you and your baby. The benefits don’t stop there. They're a good non-dairy source of calcium and contain vitamin C and iron. Green veggies are also filled with heart-healthy antioxidants and are low in calories.

Whole-Grain Cereal

After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are fortified with essential vitamins and nutrients to help you meet your daily needs. Whip up a healthy, hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.

Water

Breastfeeding moms are especially at risk for energy-draining dehydration. To keep your energy levels and milk production up, make sure you stay well-hydrated. You can vary your options and meet some of your fluid requirements by drinking juice and milk. But be careful when it comes to caffeinated drinks like coffee or tea. Have no more than 2-3 cups a day, or switch to decaf. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.

What to eat while breastfeeding | Breastfeeding Diet

You know that breast milk is the best food for your baby. What about your own nutrition while breastfeeding? We asked the nutritionist a few questions about the nutrition of a nursing mother.

Share this information

Priya Tew, UK-based registered dietitian :
Priya is a nutritionist, M.D., multi-award winning member of the British Dietetic Association and the Health Professions Council. She has three children, and she breastfed each of them for up to 18 months. nine0003

During breastfeeding, there is no need to follow a special diet, the main thing is that your diet is balanced. It should include plenty of fruits and vegetables, whole grains such as oats, brown rice, various cereals, and breads labeled "whole grain", "wholemeal" or "wholemeal". These foods, along with potatoes, pasta, and couscous, are high in starch, an important source of energy.

In addition, you need lean proteins found in chicken, eggs, legumes, lentils, fish, and lean beef, as well as healthy fats found in olive oil, nuts, seeds, avocados, and fatty fish such as salmon and mackerel. Oily fish is very good for your health and development of your baby, but you should not eat more than two servings per week (about 140 g), as it may contain harmful impurities. nine0014 1

Should I take vitamins while breastfeeding?

The most important is vitamin D. It is essential for healthy bones, you and your baby. We get most of this vitamin from the sun. If you live in a region with insufficient solar activity, especially in winter, your body may lack it. In this case, the doctor may advise taking vitamin D supplements. 2

You also need to get enough calcium, as it is excreted from the body during breastfeeding. nine0014 3 Try to eat four servings of foods rich in this mineral a day. These can be dairy products such as milk, yogurt, and cheese, or non-dairy products such as nuts, tofu, sesame seeds, and leafy vegetables. One serving may consist of, for example, half a cup of green vegetables or a small piece of cheese (50 g).

What foods should I avoid while breastfeeding?

The good news is that you can eat almost anything while breastfeeding. Only the consumption of oily fish should be limited. In small quantities, even caffeine is acceptable - more on this below. nine0003

If you are not allergic to peanuts, there is no reason to deny yourself products that contain peanuts. Recent studies show that if you eat peanuts while breastfeeding and gradually introduce them into your baby's diet during the first year, your baby will be less likely to become allergic to them in the future. 4

Are extra calories needed while breastfeeding?

Breastfeeding mothers need about 500 more calories a day. nine0014 5 But every mother is unique and your energy needs will change throughout your breastfeeding period. The number of calories you need depends on your baby's age, appetite, height, and weight, as well as your body mass index (BMI), your activity, and factors such as whether you are exclusively breastfeeding or not, and whether you are breastfeeding twins or multiple babies.

Can I go on a diet while breastfeeding?

Trying to lose weight while breastfeeding is not a good idea because you need to get enough nutrients for you and your baby. The fat accumulated during pregnancy is used to produce milk, so breastfeeding in itself will help you shed those extra pounds. nine0003

If your weight changes by more than 1 kg per week, check if you are eating a healthy and balanced diet and adjust if necessary. You can also ask your doctor for advice.

How can I find time to prepare healthy meals?

Having devoted yourself to feeding a child, you can forget about your own nutrition. However, it is important to ensure that your diet does not consist only of sweets and cookies. Of course, sweet snacks are easy and quick, but they do not bring any benefit to your body. nine0003

Opt for quick yet nutritious meals like scrambled eggs with spinach or fried chicken with brown rice. Oatmeal is great for breakfast, as it provides a slow release of energy from grains and soluble dietary fiber, which is what you need to restore strength in the morning after a night of breastfeeding.

Store pre-cut fruits and vegetables in the refrigerator for light snacks, or carry unsalted nuts in your bag. It's much easier than peeling tangerines with one hand while holding a baby with the other. nine0003

Should I drink more water while breastfeeding?

Breastfeeding can make you thirsty, so it's important to drink enough water. A person needs six to eight glasses of fluid a day, and even more if breastfeeding. 6 Make it a habit to drink a glass of water, milk or fruit juice without sugar every time you feed your baby.

I love coffee. Do I need to quit caffeine?

Coffee, like everything you eat or drink, passes into your breast milk, so it is advisable to limit your intake while breastfeeding. Legal coffee limits vary by country, but the average recommendation is not to exceed 200-300 mg of caffeine per day (300 mg is equivalent to two cups of filtered coffee or four cups of tea). Talk to your doctor about the acceptable amount of coffee consumption for you. Also, don't forget that caffeine is found in cola and energy drinks, and a small bar of dark chocolate can contain up to 50 mg. nine0014 7

If I eat a varied diet, will my baby be less picky?

Breast milk has the flavor of everything you eat. 8 Therefore, if you eat a variety of foods during breastfeeding, giving your baby different tastes to try, he may like them in the future.

If you like spicy and spicy foods, there is no reason to refuse them while breastfeeding. When my first child was born, I ate a lot of spicy food. When my daughter was two years old, we went to Sri Lanka, coincidence or not, but she ate absolutely everything. nine0003

Can something in my diet not be suitable for a child?

At an early age, babies often suffer from colic or are picky eaters, so mothers naturally wonder if their diet is causing this. Most likely no. Studies show that the proportion of children who are allergic to any component of breast milk is only slightly more than 1%. 9 Cow's milk, eggs, corn, and soy proteins in moms' diets are much more likely to cause allergic reactions than spicy foods, hot sauces, or cruciferous vegetables, which moms usually worry about. nine0003

If your baby is allergic to substances in your milk, it can cause profuse vomiting, rash, bloody stools, or prolonged constipation. If your baby has an intolerance to any food, you will notice symptoms such as moodiness and crying after feeding, burping, diarrhea, or the baby will press his knees to his chest. Contact your doctor if something is bothering you. He may suggest eliminating certain foods for a couple of weeks, and then see if the child's behavior changes after eating them again. nine0003

You can also keep a food diary: write down everything you eat and drink, as well as your child's symptoms, and you may notice some patterns. However, before cutting out any foods, such as dairy, always check with your doctor, as it's important to know that you're getting the nutrients you need from other sources. Depending on where you live, you will be referred to a nutritionist or other specialist.

Does a vegetarian diet affect breast milk? nine0018

If you are getting enough calories and all the nutrients your body needs (carbohydrates, proteins, fats, vitamins and minerals), then you have nothing to worry about. A vegetarian or vegan diet requires plenty of vitamin B12, vitamin D, calcium, and omega-3 fatty acids while breastfeeding, so opt for foods and supplements that provide you with these essential nutrients.

If you are on a vegetarian, vegan, macrobiotic, or other special diet, you may need additional medical advice to make sure you are getting all the nutrients your baby needs. nine0003

Literature

1 National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. Should pregnant and breastfeeding women avoid some types of fish?; 2015 Jul 06 [cited 2018 Apr 12]; Available from: https://www.nhs.uk/chq/Pages/should-pregnant-and-breastfeeding-women-avoid-some-types-of-fish.aspx - National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. "Should a pregnant and lactating woman refrain from eating certain types of fish?"; July 6, 2015 [cited April 12, 2018]; See article on site https://www.nhs.uk/chq/Pages/should-pregnant-and-breastfeeding-women-avoid-some-types-of-fish.aspx

2 Oberhelman SS et al. Maternal vitamin D supplementation to improve the vitamin D status of breast-fed infants: a randomized controlled trial. Mayo Clin Proc. 2013;88(12):1378–1387. - Oberhelman S.S. et al., Introduction of Vitamin D to the Diet of Nursing Mothers to Increase Vitamin D in children: a randomized controlled trial. Mayo Klin Prok. 2013;88(12):1378–1387. : effects on the mother and the fetus. Am J Obstet Gynecol. 2006;194(4):937-945. - Thomas M., Weisman S. M., "Calcium supplementation during pregnancy and lactation: effects on the mother and on the fetus". Am J Obstet Ginekol (American Journal of Obstetrics and Gynecology). 2006;194(4):937-945.

4 Pitt et al Reduced risk of peanut sensitization following exposure through breast-feeding and early peanut introduction. J Allergy Clinic Immunol. 2018;141(2):620-625. e 1 - Pitt et al., "Reducing the Risk of Peanut Allergy by Introducing Peanuts into the Breastfeeding Mother's Diet and as a Baby's First Food. " nine0095 G Allergy Clean Immunol. 2018;141(2):620-625.e1

5 Dewey KG. Energy and protein requirements during lactation. Annu Rev Nutr. 1997 Jul;17(1):19-36. - Dewey K. J., "Energy and Protein Requirements During Lactation". Anna Rev Nutr . 1997 Jul;17(1):19-36.

6 Food Standards Agency (FSA) [Internet]. London, UK: Crown copyright 2002. Eating for breastfeeding; [cited 2018 Apr 13]; Available from: https://www.food.gov.uk - Food Standards Agency (FSA) [Internet]. London, UK: State Copyright 2002. "Eat to feed" [cited April 13, 2018]. See article on https://www.food.gov.uk

7 National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. Breastfeeding and diet; 2016 Jan 29 [cited 2018 Apr 12]; Available from: https://www.nhs.uk/conditions/pregnancy-and-baby/breastfeeding-diet - National Health Service (NHS) [Internet]. nine0095 Burnley, UK: Department of Health 2018. Breastfeeding and Diet; 29 January 2016 [cited 12 April 2018] See article at https://www.nhs.uk/conditions/pregnancy -and-baby/breastfeeding-diet

8 Mennella JA et al. A. et al., Prenatal and postnatal recognition of odors in children. Pediatrix (Pediatrics). 2001;107(6):e88.

9 Academy of Breastfeeding Medicine. ABM clinical protocol# 24: allergic proctocolitis in the exclusively breastfed infant. Breastfeed Med . 2011;6(6). - Academy of Breastfeeding Medicine. "AVM Clinical Protocol #24: Allergic Proctocolitis in an Exclusively Breastfed Child". Brestfeed Med (Breastfeeding Medicine). 2011;6(6). nine0095

What you can eat after childbirth: allowed and prohibited foods

Published:

  • nine0229
A young mother has a snack while walking with her baby: Freepik

After childbirth and during breastfeeding, women keep to a diet, avoid eating foods that affect the composition of milk. But there are no strict bans on products. Renee A. Alli, MD, and Abby Sharp, a nutritionist, share a post-partum diet and what to avoid during breastfeeding.

We have launched a newsletter for pregnant women. Subscribe to receive regular information relevant to your term. nine0003

Nutrition immediately after childbirth

A healthy diet after childbirth is essentially the same as a regular nutritious diet. The main difference is that women who have given birth and are breastfeeding require more calories. During the first month after giving birth, a young mother needs to consume 1800-2200 calories.

A bowl of cream soup with a spoon: Unsplash / Farhad Ibrahimzade

What can you eat right after giving birth? Dietitian Abby Sharp recommends eating the following meals:

  1. Chicken broth. The meat broth naturally replenishes electrolytes, while the carbohydrate-rich soft noodles make it easier to eat.
  2. Salted crackers. Eating saltine crackers will provide the same benefits of carbohydrates and electrolytes to help slowly restore energy.
  3. Dates. The use of dates immediately after childbirth reduces blood loss and bleeding. They are an excellent source of simple sugars that will help you quickly recharge after giving birth. nine0229
  4. Oatmeal with fruits. Oatmeal is another relatively mild, gentle carbohydrate for replenishing glycogen stores.
  5. Eggs. It is an important source of protein that helps soothe sore muscles and serves as a source of energy.

What can you eat after giving birth in the first days? In the first days after childbirth, the menu may include soups, eggs, lean boiled meat, cereals, dried fruits, whole grain bread. In the absence of digestive problems, including constipation, you can eat fruits, dairy products, natural sweets. nine0003 Prunes, dried apricots, raisins, almonds, peanuts, pistachios and other nuts: Pixabay

M.D. Rene A. Alli advises avoiding these foods in the first days after childbirth:

  1. Alcohol. Should be eliminated completely when breastfeeding.
  2. Caffeine. You can consume up to 24 mg per day, which is approximately 3 cups.
  3. Sweet soda. In addition to a large amount of sugar, it may contain caffeine and other substances.
  4. Fish. Some types of fish contain mercury, so it is recommended to avoid eating king mackerel, shark, and tuna. nine0229

Remember to drink at least 6 cups of water a day. It is important to stay hydrated and avoid dehydration. You can also drink fruit juices and milk. Keep healthy snacks on hand. If you feel like snacking, have fruit on hand, not chips.

If in doubt about a particular product, consult your physician.

What can you eat with breastfeeding

What can you eat after childbirth if you are breastfeeding? Products that are recommended to be added to the menu of a nursing woman are listed by Zaun Vilines:

  1. Fruit. Fruits are a rich source of many nutrients. They will relieve the constipation that some women experience after childbirth. Eat bananas, mangoes, apricots, oranges, grapefruits, melons.
  2. Vegetables. Vegetables are rich in vitamins and antioxidants. Eating enough helps the body replenish the nutrients it needs to produce milk. Eat cabbage, carrots, spinach, pumpkin, tomatoes, sweet peppers.
  3. Cereals. Grains contain vital nutrients, especially whole grains like brown rice, quinoa, and whole grain bread. nine0229
  4. Proteins. At least 65 g of protein is required for a nursing woman daily. Add beans and peas, nuts and seeds, lean meat, seafood, fish (pollock, salmon, herring, trout) to the menu.
  5. Dairy products. These are excellent sources of calcium, and many of them contain vitamin D. Milk, yogurt, natural cheese are essential in the HS diet.
Vegetable juice in glasses, carrot, lemon, beetroot: Pixabay

What foods should be limited while breastfeeding? Nutritionist Miho Hatanaka recommends avoiding:

  • high mercury fish;
  • condiments and spices;
  • alcohol;
  • caffeine;
  • industrial products.

A nutritionist notes that the flavors of foods and drinks pass into breast milk, which is why some mothers find that onions, garlic and spices make their babies refuse to eat or make them restless after feeding.

Małgorzata Brzezinska, the author of the scientific work, draws attention to the fact that vegetarians need to more strictly monitor their diet during breastfeeding. The diet should have enough protein, essential fatty acids, vitamin D and B. With the consent of the doctor, these nutrients can be obtained through dietary supplements. nine0003

After childbirth and during breastfeeding, women should eat a balanced diet. The menu should be nutritious foods rich in vitamins and minerals. It is enough to avoid alcohol, limit the consumption of caffeine, condiments and spices, as well as industrial products. Otherwise, you can focus on your own tastes and the reaction of the baby.

Attention! The material is for informational purposes only.

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