You may have eaten healthily and mindfully while pregnant, but what about your diet post-pregnancy?
Post Pregnancy is also called the postpartum period, which is a time frame that is right after giving birth to the child. This is a period that requires intense care of health and well-being for your child as well as for you.
In the post-pregnancy period, you need to have approximately 300 more calories per day to maintain the body's stamina level. During this period what you eat, how much you eat, and when you eat has major implications on your body and its betterment.
Below is a list of food items that are rich in protein, calcium, iron, vitamins, and omega-3, which should be included in your diet plan so that you can recover from the pregnancy and take care of your and the baby’s health.
What to Eat Post-Pregnancy
1. Low-Fat Dairy Products
Low-fat dairy products such as milk, curd, cheese, and yoghurt are important sources of calcium, protein, and vitamin B. These products can form an important element of your meal plan and help you and your baby. Your child will get the much-needed calcium through nursing which helps in his/her bone development and growth.
2. Lean Meat
Lean meat is an important source of protein, vitamin B12, and iron. Lean meat helps you while you are nursing to maintain the energy level that is much needed during the postpartum period.
Pulses are among the staple food crops which are consumed and liked by vegetarians and non-vegetarians alike in India. Pulses are rich sources of proteins, vitamins, fibres, and minerals. The presence of fibre in the pulses also helps you lose weight while providing calories and proteins.
4. Citrus Fruits
Citrus fruits such as oranges, grapefruits, lemons, and limes are important sources of vitamin C. Vitamin C helps maintain your immune system and assists you and your baby in making collagen for the bones, tendons, and skin.
Eggs are an important source of protein and ideal for you while you are breastfeeding your child as they contain proteins that help you recover from the fatigue of childbirth.
6. Green Vegetables
Leafy green vegetables such as broccoli, spinach, and lettuce contain vitamins and minerals and are an important source of antioxidants. Antioxidants are important elements to keep your heart healthy and young.
Apart from that, these green leafy vegetables are also a good non-dairy source of vitamin C, calcium, and iron which help you immensely during and after pregnancy.
Tips to Follow Post-Pregnancy
Here are a few other things that you can do:
Drink a lot of water and juices to stay hydrated.
Avoid alcohol while breastfeeding.
Keep an eye on your calorie intake.
Limit your caffeine cravings.
Give importance to prenatal vitamins.
Try these food products and tips which can be helpful after pregnancy and can aid you immensely in recovering during the postpartum period. Eat well, stay healthy!
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.