Mothers who have just given birth to a child focus more on their baby but at the same time it is equally important for them to focus on their health. A healthy diet is the key to healthy life not only for you but also for your baby. Here in this article we are going to discuss about the postpartum diet plan for breastfeeding mothers.
Reasons for Postpartum Diet Plan.
- After nine months of pregnancy your body undergoes a lot of physical and emotional changes, therefore it is very crucial that you focus on your healing.
- You need to take care of your new born, which is more than a full time job. Thus, it is very essential to get the right nutrition so that you remain energized for most of the time.
- You need extra calories because you are breastfeeding and whatever you eat passes on to your child through breast milk. The good nutrition that you provide to your body comes out in the form of breast milk and transfers to your child thereby making him healthy.
- Post delivery mother’s body becomes weak eventually decreasing immunity power. Good nutrition keeps you away from many common diseases like cold, cough, fever etc.
- Sometimes new moms face mood fluctuations, so they need to be aware about their diet because whatever they eat affects their mood.
Importance of Breastfeeding.
- Mother’s milk plays a vital role in the healthy growth and development of a new born.
- Breast milk is highly nutritious and has perfect proportion of protein, fats, carbohydrates and sugar.
- It is easy to digest.
- Breast milk is preventive against allergies.
- Child’s immune system gets developed when he consumes breast milk because it contains beneficial bacteria called probiotic.
- Breastfeeding helps decrease your risk of ovarian and breast cancer.
- Above all, nursing your baby helps in losing fats that was accumulated over nine months period. Thereby assisting you in losing your weight.
There are certain suggestions or tips to be followed whereas some things should be avoided by newly mothers.
- Take Proper Rest : The first thing that every mother should do, is to take proper rest. You must take proper rest and sleep to get recovered at the earliest.
- Keep yourself hydrated : Drink at least 7-8 glasses of liquid daily. You may include fruit juice and soup in your liquid serving. The more liquid you drink, the better will be your milk supply.
- Eat at regular intervals : Sometimes newly moms suffer from gas, bloating and even constipation. Therefore, it is very important that you eat every 2 hours and include more fiber contents in your diet.
- Include protein in your diet : You should have protein rich food like pulses, bean, eggs (if you’re non vegetarian) in your edibles because when you consume protein, it certainly passes on to your child through breast milk.
- Consume dairy products : At least 2-3 serving of milk or any milk products should definitely be taken post delivery. You can see surprising results in your healing when you consume milk. Moreover, having milk or milk products helps in lactation.
- Eat fruits and vegetables : You should have more green leafy vegetables like spinach in your diet as they are extremely good source of vitamins and minerals. Similarly, you should consume fresh fruits that are rich in vitamin C like orange at least once in a day.
- Quit smoking : When you smoke the toxic particle travels from your body to your child through the breast milk. Hence, smoking should be avoided especially 4-6 weeks after your baby is born.
- Stay away from alcohol : Drinking alcohol is not a good idea during lactation. Breastfeeding mother should take caution by staying away from alcohol because it takes around 4-6 hours for the alcohol to enter your breast milk. Child’s growth and neurological development will be hampered due to alcohol consumption.
- Keep away from spicy food : Spicy food can cause digestive problems like gas, bloating, nausea and constipation. Thus, avoid spicy food in your meals.
- Avoid medicines : Prevention is better than cure. You need to keep yourself away from diseases by having balanced diet. The less you take medicines the better it is for your child.
- Refrain from caffeine : Don’t drink too much tea or coffee during lactation as it contains caffeine which can cause sleeplessness and irritation to your little ones.
Diet Plan for Breastfeeding mothers.
Kindly stick to the diet chart for the first 3 months post delivery. Right nutrition and proper rest will heal your body extremely fast and you can feed your baby properly who is totally dependent on you.
6 – 6:30 AM Early Morning Snack.
You can start your day with overnight soaked almond along with the milk. Almonds provide essential vitamins and fats that are highly necessary for you and your baby’s health. Milk contains calcium, potassium, vitamins, protein and many other essential nutrients that will keep your baby healthy.
8 – 8:30 AM Breakfast.
For vegetarian : Mothers who are vegetarian have breakfast options like chapati with green vegetables, vegetable sandwich, oats, porridge, south Indian dishes like Idly and Upma.
For non vegetarian : Non vegetarians can have eggs in breakfast. Eggs are excellent source of protein, amino acids and vitamin D. It will provide you strength, stamina and will help in the growth of your baby’s bones.
11 AM Fruits.
Have some fresh fruits or vegetable salad in between your breakfast and lunch. Seasonal fruits and vegetables are of high nutrition value and help in digestion. You can also have liquids like fruit juice, lime water, buttermilk etc.
1:30 – 2 PM Lunch.
For vegetarian : You can have 3 whole wheat chapatis or 3 cups of rice, green vegetables, salad, curd and pulses in your lunch diet. Green vegetable like spinach is a good source of vitamins that helps produce new blood cells and also helps boost milk production. If you want, you can include brown rice in your diet that has more fiber and nutrients than white rice.
For non vegetarian : Mothers those are non-veg can have chicken or fish in lunch along with chapati and rice. You can also have salmon, a fatty fish containing high fats and nutrients that helps in the development of your baby’s nervous system. Chicken is a good source of protein that provides you energy and heals your body.
4 PM Snacks.
At 4 pm you can have fruits that are fiber rich or some liquid like herbal tea, juice or soup.
7:30 – 8 PM Dinner.
Dinner should be like lunch as described above. Try to make your dinner a bit light that is you can have 2 chapatis or 2 cups of rice instead of 3 and you must include green vegetables in your dinner.
10 PM Bed Time Milk.
Two hours after dinner you should have a glass of warm milk before you go to bed which is around 10 pm.
This was a simple diet chart and tips that every mother should follow to heal themselves faster after they have given birth to their baby.