As we, all know for new mothers, caring for their baby is so important. For that, they have to eat well. Therefore, it can be so tempting, significantly when there less time to prepare a healthy meal. More often, they skip their mealtime by thinking to lose some weight.
If you are a mother of an 8-month-old kid, you should very well aware of all the demands of pregnancy that have placed on your body. It is essential that you should have enough nutrients to stay healthy and fit. This way you can look after yourself and your baby very well.
You should note that it is not about a crash diet, it is about healthy food!
More often new mothers complain that diet does not work for them. According to dieticians’ you should give at least a one-year time to yourself to regain your pre-pregnancy state.
As a new mother, you can combat fatigue by taking adequate protein in your daily meal. Protein is a major nutrient consists of amino acids. This helps to regulate blood glucose levels. It offers long-lasting energy.
Healthy weight maintenance for Mother having an eight-month-old baby
It is been noticed that weight gain during pregnancy is between 10-15 kg. This comprised of the baby’s weight and increases of fluids. When it comes to losing weight, you should increase fibers in the diet. It can be sourced from several legumes such as peas, lentils, alfalfa, etc.
Nuts are good as protein resources. Raw almonds work as a miracle and known as the best protein source. This is a vital support for breastfeeding mothers.
Add sesame seed spread or almond butter on crackers and bread. Add pure fruit spreads instead of jam.
Use flaxseed oil (Rich in omega-3 fats) daily as cooking oil. You may add beneficial oils like olive oil, pumpkinseed oil for salad and cold walnut oil for rice and vegetables.
For metabolism and energy below are some foods –
- A pear or an apple with a palmful of almonds will kick start your metabolism quickly.
- Fresh fruits like pumpkin and sunflower seeds are best for regaining energy in your body.
- Oatcakes with sesame seed spread and mashed avocado will increase energy.
- Tuna and poached salmon salad will work as an energy booster.
- Chickpea salad with tomatoes and lettuce will give a balanced diet.
- Vegetable crudités and hummus you can include in your meal.
- Homemade chunky vegetable soup will give you nutrient value.
- Stir-fry chicken and vegetables will not only lose your weight but also enhance your metabolism.
Good eating habits: Mum with 8 months old baby
Excellent snack foods for mum and children
Popcorn- instead of junk foods if you can get some popcorn it is very good for the diet. Use olive oil and sprinkle some whole corn kernels into a pan on high heat.
Yogurt lollies – get some mixed fruit juices with organic yogurt and freeze it for some time in lolly molds.
Dietary advice for Mums
- Eat regularly, 4-5 times a day.
- Eat 4-5 pieces of fruit a day.
- Minimize sugar and refined carbohydrates.
- Avoid carbohydrate foods like scones, bread, biscuits, etc.
Some tips to lose weight after pregnancy
- Try and eat fish as a major at least 3 times a week.
- Drink at least 2 liters (3 ½ pints) of filtered tap water a day.
- Don’t eat late, especially not high fat, high-calorie meal.
- Eat lots of fresh salad every day.
- Cut right back on tea and coffee and avoid altogether if breast-feeding.
List of foods to avoid
Some foods you must avoid while you are in the Indian diet plan for weight loss.
You should avoid highly sweetened beverages like soda, sports drinks, etc.
- Foods like French fries, cakes, pudding you should avoid.
- Refined flours like pasta and white bread you must avoid.
- Processed foods, vanaspati, and margarine you should avoid shedding extra fat.
Some important points for new mothers
- Breastfeeding mothers can get starving easily. Breastfeeding itself uses up an extra 500 calories/day. Always aim for regular meals and three light snacks as a part of your lactation.
- Always eat three nutrients of a meal per day. This way you can lose weight naturally. Drink fluids and reduce caffeine intake. You must cut down tea, coffee and chocolate drinks.
- Consume iron-rich foods such as green leafy vegetables, watermelon, eggs, and legumes.
- You should go for brisk walking and should do light exercise. Also, you can go for a swim once a week. This will relax your mind and body.
Summary for healthy Indian diet for new mums
A healthy Indian diet should always aim at fresh ingredients like fruits, legumes, vegetables, whole grains, and unsweetened beverages.
Moreover, vegetarian diets are better in accordance with weight loss and health points. Always you should do a weight loss shopping and keep the list with you. Stock your refrigerator with plenty of fresh fruits, vegetables, and healthy drinks.
The shopping list you can explore
1-Vegetables– cauliflower, carrot, garlic, eggplant, herbs, peppers, green.
2- fruits – apple, pear, mango, papaya, banana.
3-seeds – sunflower, pumpkin seeds, lotus seeds.
| Day | Breakfast | lunch | Dinner |
| Day 1 | Chopped apple+pear+yoghurt | Tuna salad+tomato+avacado | Steamed vegetables/chicken with rice |
| Day 2 | Millet/porridge with banana mash | Beans with tomato puree | Slow-cooked chicken with mashed potato/broccoli |
| Day 3 | Sambar with two brown rice idly | Whole-grain roti with mix vegetable curry+ dal | Fresh spinach salad with chicken gravy+ multigrain roti 2nos |
| Day 4 | Chana dal pancake+ mixed vegetables with a glass of milk | Chickpea curry with brown rice+ dal | Khichdi with sprout salad/veg paratha with raita |
| Day 5 | Apple cinnamon porridge | Nonveg/mixed vegetable curry with roti | Palak paneer with brown rice & vegetables |
| Day 6 | Multigrain paratha with mixed vegetables | Large salad with rajma curry & quinoa | Tofu tikka masala with roti and mixed vegetables/chicken |
| Day 7 | Fruit salad with a glass of milk | Vegetable soup with dal khichadi + multigrain roti | Non-veg curry with multigrain roti |