Health | Diet Tips

Diet Care After Pregnancy
Jul 02, 2016
Diet Care After Pregnancy

What happens when mother neglect diet after Pregnancy?

After delivering a baby, whether it is naturally or by C-section, anyhow body starts healing, recovering and starting to produce breast milk. Proper nutrition is a key factor for recovery and milk production yet many mothers are so focused on their babies that most of the time they neglect their own health and nutrition in the most critical time.

Important factors that a mother should never avoid:

1. Never skip breakfast


Just because you don't have a regular schedule it doesn't mean that you can skip your breakfast. Make sure that you eat a balanced meal ever since you woke up till you go to sleep. Usually, when you get up in the morning it is easiest to eat before baby's first feeding to make sure that fits it in.

After all, first you need proper nutrition to produce breast milk because feedings can take up to an hour. It doesn't have to be elaborate, but it should include some protein, whole grains, fruits or veggies, and also to hydrate you like water, milk or fruit juice.

2. Have some frozen meals ready before baby arrives

It is better to prepare meals before you deliver your baby, it's essential that you have some home cooked meals ready to heat up when you have a newborn. But there are several offers when you will be asked about what you need after your baby comes. Then mostly you should ask for “A meal."

3. Don't be afraid to ask for help

Your focus should always be on building a strong bond with your new baby; establishing breastfeeding is the first step of creating bond if you choose to feed your baby, by resting when you can, and by recovering from the labour or a c-section.

During the first week or two, you will need help for cleaning, laundry, meals, snacks and general stuff of your home. The important part is to rely on your partner, partner or a friend who could help you and take care of your surroundings which would help you to take care of your baby and yourself.

4. Maximum Have 4-5 healthy snack options that can be eaten with one hand

And the best snacks are fruits and veggies, homemade and some high fibre cookies and muffins, yogurts and boiled eggs. Do yourself a favor by healthy snacks before the baby comes. Make sure that there is a good variety of ready-to-eat fruits and veggies so that you don't have the worry for cutting them up. When you're 8 months pregnant than itself start for baking some muffins and cookies and put them in the freezer.

5. Stay hydrated


When it comes to breastfeeding your baby, it's extremely important that you should stay hydrated. You should always keep a full water bottle or glass of water within your reach whenever you nurse your baby. Drink frequently before you feel thirsty, and instead don’t wait until you're dehydrated. If your urine is dark yellow, then that is the indication of dehydrated so make sure that you make an effort to drink more frequently.

6. Make sure to get enough protein, iron, and calcium


These three nutrients that are important for maintaining your baby's health during breastfeeding and to help with recovery from labour, especially for protein, focus on meats, poultry, and fish, eggs, dairy, beans and lentils, nuts and seeds. These foods are all good sources of iron also. Absorb as much iron as possible, make sure to include foods of Vitamin C  have Milk, yogurt and cheese are the best sources of calcium but dark green veggies and some nuts and seeds builds calcium.

7. Eat when you start to feel hunger and don’t bother about time:

Adjust your hunger signals so that you can avoid getting hungrier. Most of the new Moms are so focused on taking care of their babies, that they forget to eat at regular intervals, but it's really very important to eat every 3 hours for producing nutritious breast milk and to maintain your total health. Don't wait until you are starving- this can lead to overeating.

8. Stick to real food instead of nutritional supplements formula


Some formula companies are not only marketing formula for babies it's not the correct intake and discouragement is shown by the experts the consumption of these "mom formulas" here.  Mostly you should focus on the REAL food which would nourish your body.

9. Don't diet!

If you are exclusively breastfeeding, you are extending around an extra 400 to 500 calories per day, so it's important that you should eat with an additional 250-350 calories per day to maintain your milk supply. There should not be any worry, regarding losing weight you can easily maintain your pregnancy weight over a period of weeks or months if you are eating well-balanced food most of the time. Once breastfeeding is established, weight loss of one pound per week is healthy and doesn’t harm in feeding the baby in providing less intake.

10. Consume caffeine and alcohol safely


Too much caffeine can lead to dehydration and may disturb your baby and will mislead his or her sleep. Limit yourself to not more than 2 to 3 cups of caffeinated drinks per day. In spite focus on hydrating drinks such as water, milk. When it comes to alcohol, there are no such healthy guidelines.

According to the “La Leche League”, alcohol passes very freely into a mother's milk and has been found to peak about 30 minutes to 60 minutes after consumption, 60 minutes to 90 minutes when taken with food. I usually suggest that breastfeeding moms during the first few months limit their alcohol consumption. If you plan to drink more

Bottom Line:

To be a mother needs a lot of dedication not only for the baby but for oneself also so doing it faithfully with immense care and love is the responsibility of the mother.

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