Losing those pregnancy pounds is probably at the front of your mind. But there is something more important for your body after baby arrives: eating foods that will give you the energy to be the best mummy you can be.
Routinely eating healthy foods during the day will maximize the little energy you have after giving birth. If you are nursing (if you are not, you should), the quality of your breast milk stays the same no matter what you eat. However, when you are not getting the nutrients you need from your diet, your body will supply them from your own stores. So do make sure you get all the nutrients both you and your baby need.
Here is a list of healthy foods that you should make a regular part of your diet.
Salmon, like other fatty fish, is full of DHA fat. DHA is essential to the development of your little one’s nervous system. The breast milk contains DHA, but levels of it are much higher in the milk of mothers who get more DHA from the food. The DHA in salmon can also help your mood. Studies say that it plays a role in preventing postpartum depression.
One caution: The FDA recommends that women who breastfeed, women who are pregnant or who might get pregnant limit how much salmon they consume. Two main servings or more specifically about 12 ounces per week. The reason is to restrict the exposure to mercury. The mercury level in salmon is low. However, other fish, such as mackerel or swordfish, have a high level of mercury and should not be consumed.
Low-Fat Dairy Products
Whether you prefer milk, yogurt, or cheese, dairy products are an essential part of healthy breastfeeding. Milk provides bone-strengthening vitamin D. also, dairy products are one of the best sources of calcium. It is important to eat enough calcium to help your baby’s bones develop. Try consuming at least three cups of dairy products each day in your diet.
Iron-rich beans, especially dark-colored ones such as black beans and kidney beans are an excellent breastfeeding food, particularly for vegetarians. They are a budget-friendly source of non-animal, highly quality protein.
If you are a breastfeeding mom, be sure to get three or more servings of fruit each day. Blueberries are an excellent fruit that will help you meet your needs. These satisfying and tasty berries are full of vitamins and minerals, and they will give you a healthy dose of carbs to keep your levels of energy high.
You might be tempted to eliminate carbs to help lose the pregnancy pounds. Do not. Losing weight too quickly will cause you to produce less milk and leave you feeling sluggish. Include healthy, whole-grain carbs such as brown rice into your diet to keep your energy levels high. Foods like brown rice give your body the calories it requires to make the best-quality milk for your little one.
Oranges and other citrus fruits are great energy and breastfeeding foods. Breastfeeding women need more vitamin C than pregnant women. Cannot find time to sit down for a snack? Pour some orange juice as you move through your day – you will get the vitamin C benefit. You can opt for calcium-fortified ones to get even more out of your juice.
Eggs are a flexible way to meet your daily protein needs. Scramble few eggs for breakfast, make a salad of two hard-boiled eggs for lunch time, or have an omelet and salad for dinner. Choose the DHA-fortified eggs to increase the level of this important fatty acid in your milk.
Folic acid is essential for your baby’s development in the early months of pregnancy. But its importance does not end there. Folic acid is a crucial nutrient in your breast milk that your little one needs for good health, and it is important you eat enough for your own health, too. Enriched whole-grain bread is fortified with it and also gives you a healthy dose of iron and fiber.
Leafy green veggies like spinach, broccoli, and Swiss chard are full of vitamin A, which is great for both you and your baby. The benefits do not stop there. They are a good non-dairy source of calcium and have plenty of vitamin C and iron. Leafy greens are also full of heart-friendly antioxidants and are low in calories.
Breastfeeding moms are particularly at risk for energy-draining dehydration. So make sure you stay well-hydrated to keep your milk production and energy levels up. You can meet some of your fluid needs by drinking milk and juice. But be careful when it some to drinks that contain caffeine like coffee and tea. Have no more than 2 or 3 cups a day. Caffeine enters your breast milk and will cause your baby to become irritable and sleep deprived.
It is vital to eat healthily to be a healthy mom and raise a healthy child. Do not bother too much with weight loss after pregnancy, focus on your baby and consume all the nutrients you both need. If you are struggling to lose those pregnancy pounds, ask for help from your doctor and a dietitian.
The dietitian will help you design a diet plan that will let you shed pounds safely and efficiently, while the doctor will guide you on how much pounds you need to shed and when you can start exercising.Tags: antioxidants, Blueberries, Broccoli, Brown Rice, calories, carbs, dairy, eggs, enery, fruits, healthy food, Leafy Greens, legumes, losing weight, low-fat dairy, nutrients, Oranges, protein, salmon, Spinach, vitamin A, vitamin C, vitamin D, water, Whole-Wheat Bread