Your body has undergone many changes during pregnancy and birth. You need time to recover. In addition to rest, you need to eat a healthy diet to help you do that.
The weight gained in pregnancy helps build stores for your recovery and for breastfeeding. After delivery, you need to eat a healthy and balanced diet so you can be active and able to care for your baby.
Most lactation experts recommend that you eat when you are hungry. But many mothers may be so tired or busy that food gets forgotten. So it is important to plan simple, healthy meals that include choices from all of the
Eat a variety of foods and also get the right amount of calories and fat. The USDA and the U.S. Department of Health and Human Services have prepared the following guide to help.
Divide your meal into 5 food group categories:
Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal.
Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine. Choose more fish, nuts, seeds, peas, and beans.