It’s very exciting when you are becoming a new mum. Most importantly, it’s vital to take care of your health as well. You should know your diet chart for those pounds you gained in your pregnancy.
According to dieticians, some foods provide your energy, which should be included at this stage in your life.
Below are some superfoods that should be included as a part of your diet-
- Dairy products- its essential to take an adequate amount of dairy products. Healthy breastfeeding will take place with it. Lactating mothers should include yogurt, cheese, and milk in their diet. Milk contains vitamin D and good for bones. Dairy products consist of vitamin B, calcium and protein. These nutrients are essential for your growing baby.
- Legumes – Kidney beans and black beans are full of iron. These are excellent breastfeeding food.
- Blueberries- Fruits are full of vitamins, minerals, and fiber. Consuming Fruits daily is very good for lactating mum. Blueberries are packed with minerals and vitamins, carbohydrates. This will increase your energy level.
- Brown rice- it’s important to consume carbs sometimes. It will help you to lose pregnancy weight. Brown rice is a low carb food. This will not only reduce your extra calories but also help to improve the quality of breast milk.
- Oranges- Mums having a 9-month-old baby should include citrus fruits like oranges in their diet. You can have orange juice daily.
- Eggs- for every breastfeeding mums protein intake is required. Eggs are the superfood for new mums. Egg contains protein and you can have boiled, scrambled and fried eggs.
- Whole Wheat bread- wholewheat bread is packed with folic acid, iron, and fiber. These foods play an important role in the new mum’s diet plan.
- Green vegetables- leafy green vegetables are low in calories. They are the best source of iron, calcium, vitamin C, and heart-healthy antioxidants.
- Whole-grain cereal- healthy breakfast is vital for new mums. The whole-grain cereal will help you to boost your metabolism.
- Water- stay hydrated. Consume lots of water. Include milk and juices in Your diet. Keep sipping water all day. This will help to increase your milk production level.
Food to avoid
- Alcohol
- Fishes- shark, kingfish, mackerel
- Caffeine
Facts about losing weight after pregnancy
Healthy eating is a lifetime commitment. The birth of your baby provides an opportunity for getting healthy food habits. To shed your extra weight during pregnancy you should manage your food habits first.
By planning healthy meals and smart shopping plans you can easily lose your weight.
As a new mum, you should have the following food stocks available in your refrigerator-
- Fresh fruits and vegetables
- Dried fruits
- Brown rice
- Whole grain bread
- Yogurt
- Low cheese
- Skim milk
- Fresh salad
It’s essential to reduce weight for new mums by increasing their metabolism. Losing this pregnancy weight is always in your head. Eating healthy food is more vital for a lactating mum. You should list your diet plan. This will help new mums to retain their body shape.
Breastfeeding is the ultimate way that will also help you to lose weight. Nursing babies use 1000 calories/day.
Easily lose weight after pregnancy-
During pregnancy, your body shape changes naturally. In some cases, your body weight will have increased more than before. This is all-natural and if you will take care of your food, then you can easily lose extra sheds.
Find some time to do light exercises. Also, by changing food habits you will have a flat tummy and a healthy body.
Points to be noted – change in lifestyle
Drink at least 2 LTR water every day. There are several benefits to consuming water.
They are as follows-
- The digestive system will be improved.
- Correct body temperature can be maintained.
- The toxin will be eliminated from the body.
Planning to go for a 30-minute brisk walk will improve your metabolism. Do this 5 days per week.
- You will get fresh air for you and your baby.
- You will get peace of mind.
- Your body shape will improve.
Reduce the quantity of food you are eating.
During pregnancy, there is a requirement of calories. After pregnancy, the demand changes. You don’t need extra calories for your body. That does not mean you should drastically reduce the food quantity. Gradually you can minimize the amount of food. This will help you to get you in good shape.
Don’t diet.
By starving yourselves is not good for your health. When you cut the number of calories it has a major downfall. The thing is the body sheds only a small amount of body fat but not fat alone.
You should eat well and change your food habits. Now is the time to change your diet plan. Make sure that you are eating a sufficient amount of vitamins and minerals. Choose whole wheat, fresh vegetables, fruits, and allow yourself to get used to it.
A new way to rock your diet plan
Even after pregnancy if you are not eating for two, your body needs energy. For this amount of food is not important. You should eat quality foods like fresh fruits, dairy products, and porridge, whole grain bread, etc.
You also need protein, calcium, and iron. For a lactating mum daily intake of 10 mg nutrients is vital.
Weekly diet chart for new mum having 10 -month-old kid-
Day |
Breakfast |
Lunch |
Dinner |
MON |
Brown bread salads green tea |
Whole sprouted grain + roti dal |
Finger millet & brown rice paneer curry |
TUES |
Boiled egg salad green tea |
Oat chilka+ mix dal+ roti/rice |
Seamed vegetables+ roti+ palak sabji+ panjiri |
WED |
Oat meal+ hot milk |
Mixed paulao+ salad |
Brown rice+ mixed vegetable curry+dal |
THRUS |
Ripe banana+ poached egg+ milk |
Khichdi+ salad+roti |
Vegetable soup+ rice+ mixed vegetable curry |
FRI |
Fresh fruit salad+ green tea |
Chicken clear soup+ rice+ leafy green vegetables curry |
Whole wheat bread+ vegetables |
SAT |
Cereal + skimmed milk |
Spinach + roti+ mixed dal |
Roti+ dal+ yoghurt+ palak |
SUN |
Flax seed porridge+ fresh fruit |
Fruit smoothie+ vegetable pasta |
Rice+ dal+ vegetable curry |