For new mums, it is really a satisfying feeling to be able to provide the best for their baby. And this is especially true when it comes to breastfeeding. As you know, when you are breastfeeding your baby, the quality of milk that comes out depends heavily on the types of food that you eat. And so, proper nutrition should always be among the top priorities.
As you breastfeed, your body will be working extra hard to produce milk for your body, so it will draw from the nourishment you take in. Eating good quality meals and snacks can help ensure that you are producing breastmilk with all the nutritious goodness that your baby needs to grow healthy and strong. Here are some tips for healthy breastfeeding diet new mums should know:
- Eat a variety of food choices. Do not just settle for one type of food even if it is very nutritious. You should always strive to consume food that has all the nutrients and fuel necessary to stay healthy as well as to nourish your breastfed baby. Try eating different meals each day so you can get a variety of vitamins and minerals.
- Determine how much calories you need. Most mums are so concerned about the number of calories that consume. If you are breastfeeding, it will require about 2,000 to 2,500 calories a day. This depends on how frequent you are to breastfeeding your baby. Observe the hunger you feel and use that as a guide to determining how much you need to eat.
- Exercise regularly while eating the right types of food. By combining healthy eating and engaging in moderate exercise, you can lose about one pound per week, and this will not affect your milk supply or the quality of the milk for your baby. By not rushing into weight loss and prioritizing your baby’s and your own health instead, you can expect to get back to your pre-pregnancy weight in about a year and you would still look happy and healthy in your breastfeeding tank tops and pants. Remember that breastfeeding is also an effective way to lose weight and get back in shape after gaining so much weight during pregnancy.
Know which types of food and drinks to avoid. When breastfeeding, limit your intake or consumption of fish as it is known to have high mercury content. As for caffeine drinks, limit your consumption to two or three cups a day. Avoid alcoholic drinks while breastfeeding and you should never smoke as well. This is one of the most important things to remember for an effective and healthy breastfeeding diet.
If you’re a new mother who’s just delivered a baby or you’re a breastfeeding mother this content is especially for you because this blog is all about diet not for your weight loss but to keep you and your breast milk healthy or which will eventually contribute to your child’s health.
First let’s talk about why is it important to care for your diet post you’ve delivered a baby. You know normally we feel that caring about yourself and your diet should happen during pregnancy because your child is also feeding on to you but that’s actually not the case apart from that period.
It’s very important for you to care for your diet post pregnancy because of two reasons one is that your body goes through such massive change by producing a new life there.
There are a lot of hormonal disbalances that happen in your body, your body becomes extremely weak you know that there’s just so much happening and plus you have to take care of a newborn you’re like on a 24 by 7 kind of a job you always have to be on the go.
So it’s very important that you get the right nutrition at that point of time so that you remain healthy that’s number one.
Second a healthy diet is important for you because what you eat is eventually going to go to your child through breast milk.
Do you know I don’t know how many of you know but breast milk is made of water sugar fat and protein which is in your blood, so your body automatically picks all of that from your blood and creates breast milk.
The good nutrition that you give to your body will eventually come out in the form of breast milk and go to your child and create a healthy baby for you, so that’s why it’s very important for you to be on the right diet.
A lot of people come to us and ask us that please give us a diet plan how do I lose weight post pregnancy but I would like to underline this tape you don’t make it loud and clear that for first six months post or delivery.
You should not be thinking about weight loss at all. In fact I don’t know how many of you know this but breastfeeding is the best way of losing weight and naturally post delivery so the more you breastfeed the more calories your body actually burns and eventually loses all the fat or that its accumulated or all over this period of time and loses everything.
So you know when we think that we shouldn’t eat, that’s actually wrong you should eat a lot. You should be eating 500 calories more than what you generally eat especially when you’re breastfeeding.
So that’s why you know having the healthy diet is very important rather than having a weight loss type so in case you’re looking for weight loss please close the blog right now because this content is not for you.
In case you are looking to have a healthy yourself and a healthy baby then this blog content is for you.
So the first thing that I’m going to cover is the do’s of diet for a new mother.
So I’ve just written a couple of things down and I’m gonna walk you through because I didn’t want to miss anything.
Rule number one is have small frequent meals you should be eating every two hours something should be going inside your body. One problem that new mommies generally faces the gap that gets created between meals because of which there’s a lot of gas or acidity gets that gets formed and the mother’s health starts getting impacted that’s just not done.
You cannot let your body lose, you cannot let all the gas take control of your body, so make sure that you’re eating every two hours very important.
Rule number two is that you need to have about 8 to 10 glasses of water in a day that’s minimum like I told you 70% of breast milk is made of water the more water you’re dangering the better will be a milk supply.
Rule number three is you need to have three to four glasses of milk and that can include milk products you could have cheese you could have yogurt or you know you could have all of these things you simply like buttermilk.
All of those also but three to four glasses of milk in any form is what you’re supposed to have in a deed then you are supposed to have about two kotori’s or two small bouts of pulses pulses are extremely good sources of proteins and like I said that protein is one of the key ingredients of breast milk that’s going to help you a lot.
They’re about two to three kotori’s of green leafy vegetables, you know all the green vegetables out there this is the time to have them then also very important is three to four servings of fruits every day.
Try to have seasonal fruits they have better impact on the body than anything else so that’s the kind of combination that you should be making and last but not the least is that you should be having fresh fruits which are rich in vitamin C.
All of this is excellent because they improve the iron absorption in your body which is great and also improves the fiber content in your body.
You know in fact I also worried about this issue and that’s when I learned this post my delivery so especially mothers who go through cesarean or even the normal delivery you get stitches and when you have to actually go and you know pass your motion you have a fear that the stitches might open up.
You have a fear that there’ll be a lot of pressure on the abdominal be blood or anything could happen, so the key is that if you have the right amount of fiber in your diet, if you have a lot of water then you know problems of constipation don’t really happen you know which makes this entire process easy and you will not have to go through the pain of all that blood and the stitches opening or the pain and all of that.
So that’s why you need to have fiber and water in your diet so these were some of the do’s or the must-haves in your diet when you’re planning a diet for yourself also when you talk about those you surely have to talk about don’ts.
So there are some things that you can just just just not do especially when you’re feeding your child,
number one is that in case you’re a smoker or you like drinking a lot alcohol and smoke is just not for you so you I would say avoid but you’ll have to stop smoking or drinking especially till the time you’re breastfeeding a child that’s extremely important.
Then the second thing is that you need to avoid medicines as much as you can.
If you have anything you feel cold or you know at times there are these little little things that keep happening because the mother’s body becomes very weak just depend on home remedies the more medicines you avoid the better.
It is you know there are a lot of medicines that actually get mixed with blood and breast milk ingredients from blood and hence the medicines effect also gets passed into breast milk and that goes into your child’s body.
Your child really does not deserve to be you know having those medicines right so just try to avoid them as much as you can for which it’s actually important to take care of your health.
If you don’t have a disease you will not need medicines right.
Number three is that just avoid spicy food and cold food especially during this time you know this is spicy food and a lot of you may think why spicy food can actually cause a lot of stomach disturbance.
Like I said that your body has gone through so much change that it’s natural ability to process food like it used to earlier will change so something that used to suit you earlier might not suit your hand.
Spicy food should be surely avoided as much as you can similarly cold food should also be avoided because your body needs a lot of warmth and heat to actually come back to its normal self inside and lastly avoid strongly flavored fruits and vegetables you know things like garlic things like onion, cabbage, cauliflower and anything that produces gas.
You know for a lot of people rajma or kidney beans causes a lot of gas and bloating so just avoid all of this because what happens is that the baby is so close to you all the time.
There’s think of skin happening and the baby is just on you there the baby can smell all of that and that smelly can actually irritate the baby and you know that’s one thing that you will just not be able to figure out that what’s happening to the child but it’s actually the strong sense of smell that they already have and you know all these foods can actually be very disturbing so just avoid these.
When you know you are breastfeeding or you are planning your diet especially after your newborn okay so with that said let’s get into a simple diet chart that we’ve created for you or you can obviously mix and match basis or the facts whether you’re a vegetarian or non-vegetarian or what are your food choices.
We’ve tried to come up with a lot of variety in all the meals so that it makes it easier for you but guys I can tell you that you know I follow this giant diet chart for about two months.
I feel that the first two months are the most critical post delivery because that’s the time when your body will heal and if you allow your body to heal with the right kind of nutrition with the right kind of rest then the healing process is just going to be so fast.
If you don’t allow your body to heal then you’re opening doors for so many more diseases coming your way which you cannot even imagine and eventually you are not just doing justice to your child who’s totally dependent on you for providing him a very healthy environment.
So let’s get started so in this diet chart we’ve assumed that you start your day at 6:30 a.m. in the morning adjust this basis whatever time you get up the first thing you want to eat is overnight soaked almonds and it that is very very good six to seven in number is superb, almonds is something that we should be having right from our pregnancy days so that’s great.
You can have this with tea or coffee the quantity should not go over 50 ml of milk and you can also have a Marie biscuit.
After 2 hours is when you will have your actual breakfast your actual breakfast can be different combinations that you can do on different days of the week number one could be chapati and vegetable like I said there try adding as many green leafy vegetables in your diet.
You could make any combination in fact you could have vegetable parathas also you know that is a mixture of everything in one.
So that’s great you should be having about 3 chapatis and the vegetable quantity should be 2 to 3 cups if you don’t want to have this then you can take a combination of a whole wheat bread sandwich or and you know combined it with vegetables with paneer with cheese whatever.
Also then there is a fourth combination which is like a vegetable poha, vegetable upma, vegetable Delia you know you can make the entire thing very tangy and tasty with coconut chutney, a mint coriander, Amla chutney, tomato chutney.
So you could add these chutney combinations also these things are also getting into your body. In case you are a non-vegetarian then a very good wreckfish for you to start your day with will be egg white, you could also just have bunnies sprinkled with some chaat masala and you could have tea coffee.
So this is basically various breakfast options that that we’ve tried to put together for you we did about 5-6 options here so that you have you can plan different options daily so after having a nice heavy breakfast.
We move on to a snacker which will be at about 11:30 a.m. we’ve given a gap of 3 oz here instead of hours because the assumption is that you had wide a good breakfast quantity so 11:30 have something liquid.
Try to have buttermilk, tomato soup, blend juice, fresh juice, vegetable juice anything that you’d like in case you’re not like a liquid a person because you like water instead of any other liquid then you could just have a bowl full of fruit or vegetable salad.
You could also have sweet potato chart as known as sugar candy that’s also excellent now after two hours we move on to lunch.
So lunch needs to be a wholesome lunch and we’ve given various varieties here or that you must have in your lunch.
There are not much options but you know there are just there’s just a wholesome thing that we’ve put together here number one is that you need to have chapati or rice.
In case you’re having chapati then three chapatis at least in case you’re having rice then it has to be three cup rice, you must have a bowl of dal or somewhere with it then you must have a bowl of green leafy vegetables, you must have a bowl of curry vegetables, you must have salad to go with it and of course curd.
I think curd goes really really well with the entire food, in case you’re a non-vegetarian you can substitute dal with chicken or fish anything that you’d like that so I think that’s like a wholesome lunch and everything getting inside your body.
So after that we’ve given a gap of two and a half hours and it’s 4 o clock it’s early evening and it’s time to sip on some tea and coffee to refresh yourself.
So you could be having tea or coffee or you could be having juice you could be having shape anything, any milkshake that you’d like you could add to it.
Dhokla, idli, sprout with palm basically anything at that time any light snacker at that time and a lot of vegetables to it and sip it with a nice tea or coffee that’s wonderful.
Then at six o clock which is after 2 hours try to have soup if it’s not possible just take some fruit out of the fridge and just eat a fruit that’s very good.
Eight o clock will be your dinner and dinner will be exactly the same as lunch that’s the kind of meal that you will have to plan obviously you can see what would you like to do there.
Before you go to bed which is at 9:30 the assumption is that but basically one and a half hour or two hours after dinner is when you should have a cup of milk I know for new mothers there is bedtime and there is no getting up time but we’ve tried to adjust this chart for normally you know what how the day looks like obviously there will be night feeding sessions.
You will get up so many times so for that I think it will be good to keep water bottle with you because whenever you’re feeding you should always have a lot of water and will be good to keep some snackers with you, just some dry fruit just kept at your bedside for you because your body is burning those calories at that point of time.
Hope you found this content to be helpful apart from this we are also very soon getting another content for you which is tips and tricks for a healthy body post-delivery this is like mommy’s tips or mothers nosce that did wonders to me and that I’m sure has done wonders to so many women out there so we’ll be bringing that content to you soon talk to us on Facebook, Twitter we are everywhere on social media.
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