Is there a postpartum diet?
Nothing can prepare you for those first weeks at home with a demanding newborn. If you’re breastfeeding, you have the added challenge of also keeping up your own health and strength.
Remember this is not the time to go on a diet. You are recovering from childbirth and need your strength. However you don’t want to fill your body with empty calories which will only add more weight. It is very important that you fuel your body with good, nutritious foods. Doing this can be difficult when often it seems that junk food is easier to grab or prepare. Here are some tips that will help:
What should a mother drink after a childbirth?
1. Drink a lot of water throughout the day. This will prevent you from becoming dehydrated which is particularly important if you are breastfeeding. It will also help with your energy levels, and even your skin because, in those early postpartum days, many of us don’t even have time for a shower, much less a facial and full makeup!
2. Don’t forget to drink milk — or soymilk if you are lactose-intolerant. Orange juice is another good choice, especially if you buy a calcium-fortified variety. Skip sugary drinks or juice drinks that are not 100% juice.
3. Even though it’s hard when you are so sleep deprived, try not to consume too much caffeine. Lots of coffee will only leave you feeling too jittery to take advantage of a chance to nap or relax.
Mama’s healthy fast food breakfast
4. Buy foods that are convenient to eat but not necessarily convenience foods. Baby carrots, sliced lean deli meats, string cheese, grapes, apples, bananas, granola bars, whole wheat crackers, mixed nuts, and soy nuts are all nutritionally dense and can easily be eaten with one hand.
5. When you do have a few spare minutes, prepare other foods so that they can be eaten quickly. For example, hard boil a dozen eggs and keep them in the fridge for quick snacks throughout the day or slice up some apples, avocados, broccoli, and celery sticks, put them in baggies and grab to eat when you have a quick break.
6. Foods such as yogurt and cottage cheese will provide you with much-needed protein and calcium and they require no cooking.
7. For a quick lunch, you can wrap up almost anything in a whole-wheat pita pocket or corn tortilla. You can also freeze ready-made dishes, after which they just need to be reheated in the microwave.
8. And don’t forget that it’s O.K. to indulge in an occasional piece of chocolate or a cookie — just don’t overdo it!
Examples of easy meals for new moms
– porridge with berries and an orange juice
– granola greek yoghurt and berries
– poached or scrambled eggs on wholemeal bread with fruit
– bacon sandwiches with wholemeal bread with orange juice
– unsweetened muesli with semi skimmed milk
– soup and and wholemeal bread. You can make a big batch of leek and potato or minestrone and freeze it into portions
– sandwich made with wholemeal bread with cheese and salad filling, tuna and mayonnaise, ham salad
– jacket potato filled with beans, cheese, bolognese sauce or prawns and mayonnaise
– Greek salad with wholemeal bread
– pitta breads filled with hummus and roasted vegetables
For evening meal
– a good dish is a roast as it includes a lot of vegetables as well as chicken, beef, tofu or shrimp.
– roasted vegetables with a small chicken popped in the oven at the same time
– Oven-baked fish in foil (so as not to wash the extra pan), vegetables and new potatoes, then add a jar of hollandaise sauce with as few food additives as possible
– lasagne and salad
– steak is really good for iron so grill and have with a jacket potato and salad
– risotto with vegetables
– fish with brown rice and vegetables
– omelette with cheese and salad