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A guide for proper food after pregnancy

after pregnancy, breakfast, dinner, eating, food, foodie, foods, fresh, healthy, hungry, lunch, parenting, pregnancy, relish, tasty November 17, 2014

After delivery, it is very natural for a mother to render most of her attention to her newly born baby. To keep your energy levels high in appreciation of your new role to breast-feed your baby is of great importance to your baby’s health. The thing is that when you don’t get the needed nutrients from your diet, your body will supplement them by borrowing from your own stores to meet the quality of milk the baby deserves. It will only be right for you to take care of the right diet before your health gets drained. Essentially, your calorie intake, before and after the deliver should remain the same. You will need about 300 calories more than the usual daily intake if you breast-feeding, according to Ohio State University Extension. Consume foods high in proteins, whole grains, and iron, calcium and omega-3 fatty acids.
Below is a guide on the proper kinds of food you need after delivery.
1. Protein
When breast feeding, you will need a little more protein than any other woman. Your daily protein intake should be around 71 grams per day. That is about three to four 3 ounce servings of protein in addition to four to five servings of dairy food stuff in order to meet your protein requirements. Considering that you also have increased calcium needs, you will appreciate the fresh dairy products being part of your meal.
• Eggs, fish, pork, lean meats, nuts, and legumes will supply most of your proteins.
• Be aware about your need for vitamin B-12 if you are vegetarian, since this nutrient is only found in meat.
• Lack of vitamin B-12 can cause slow development of your baby, appetite loss and weakness according to WomensHealth.gov. Check with your doctor for B-12 supplements in case you are a vegetarian.
• Milk, cheese and other daily products help meet your calcium needs.


2. Whole Grains
Energy is vital in milk production and watching after your baby. Simple sugars will only raise your blood sugar levels rapidly and drop at a similar rate. You will soon find yourself feeling tired and depressed. That’s why going for more complex carbohydrates count a lot more Whole grains release nutrients slowly and steadily hence stabilizing your blood sugar levels, keeping you energized for longer. Simple points to remember are
• Whole grains like brown rice, whole wheat products, oatmeal, barley and bulgur quinoa give you required amount of energy instead of excess calories derived from simple sugars.
• Consume nine to eleven servings of whole grain every day.
• One slice of whole grain bread or half a cup of starch is equal to a single serving just for your estimation.
3. Fruits and vegetables
Fruits and vegetables supply your body with vital vitamins, minerals and fiber which helps prevent constipation.
• Include three to five one-cup servings of cooked or raw vegetables and two to four half-cup fruit servings per day.
• Wash fruits and vegetables carefully before consuming in-case of contamination from pesticide.
4. Fats
Omega-3 fatty acids, found in fatty fish are crucial for your baby’s brain and eye development.
• Nursing mothers should eat utmost two servings of fish per week due to the risk of mercury poisoning. • Canned catfish, salmon, Pollock and light tuna pose lower risk since they contain low levels of mercury • The U.S Food and Drug Administration advices nursing mothers to avoid swordfish, tilefish, shark and king mackerel.
• Omega-3 supplements can also take care of the nutritional gap if you don’t like fish
• Stick to olive or vegetable oil for cooking.
5. Drink a lot of liquids
Dehydration can cause fatigue and anxiety and breast feeding can make you extra thirsty. Even moderate dehydration can have a negative effect on your health when nursing. Make sure you drink eight to ten, 8 ounce glasses of water a day. Also, don’t wait for thirst to prompt you to drink water.
Author bio

Kacie Jones is a professional content writer and blogger from UK who shares her travel experiences. Her hobbies include travelling, trekking, Tech, Health, and cooking and she is currently working on a project e111 form which provides European health insurance service.

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Comments

  1. Samantha Angell says

    November 17, 2014 at 3:21 PM

    I had never really thought about different diets after pregnancy or while breastfeeding. I know several of my friends who are breast-feeding now say they are always thirsty while doing it!

    Reply
  2. Vicki W says

    November 17, 2014 at 4:14 PM

    Wow, I never thought about proper foods needed after delivery. I'm sending this over to my expectant daughter!

    Reply
  3. Masshole Mommy says

    November 17, 2014 at 4:29 PM

    This is great information for new moms. I am sure it will help a lot of ladies.

    Reply
  4. Dawn says

    November 17, 2014 at 5:12 PM

    This is very interesting. I never really thought about post-pregnancy diet. I just knew there were certain foods I shouldn't eat during and after pregnancy.

    Reply
  5. Rena McDaniel says

    November 17, 2014 at 5:21 PM

    This will be so helpful for my daughter. She just gave birth to twins two weeks ago. She had not intended on breastfeeding but because they were born at 28 weeks she decided to so she could give them a better start. She isn't sure about what foods she should be eating so this is terrific!

    Reply
  6. Terri Ramsey Beavers says

    November 17, 2014 at 8:28 PM

    What a great guide, thanks for sharing. I'll pass it along to my daughter who is trying to conceive.

    Reply
  7. Erica Brooks says

    November 17, 2014 at 10:06 PM

    Good list for new moms. I didn't breastfeed but it's true you need to keep yourself nourished after pregnancy.

    Reply
  8. CourtneyLynne says

    November 17, 2014 at 10:12 PM

    Fabulous info for all the new mommies out there!!! Thanks for sharing 🙂

    Reply
  9. Lisa says

    November 17, 2014 at 10:29 PM

    This is a great article for new moms who want to make sure they stay as healthy as possible. Thanks!

    Reply
  10. Kristin says

    November 17, 2014 at 10:35 PM

    This is a great list of tips. Ill be passing this on to friends expecting.

    Reply
  11. Kae James says

    November 17, 2014 at 11:15 PM

    This is good information for all the mommies that's due soon.

    Reply
  12. Kari Jordan says

    November 17, 2014 at 11:50 PM

    Yes! These are great tips. Especially the drinking plenty of water part! I never drink enough…it's a bad habit that I am constantly trying to correct.

    Reply
  13. Franc says

    November 18, 2014 at 12:23 AM

    This is helpful. I will be sharing this to my friend as she just gave birth a few months ago.

    Reply
  14. Michele D says

    November 18, 2014 at 12:27 AM

    This is a great post for all new moms to know about.

    Reply
  15. Eileen Chow says

    November 18, 2014 at 12:37 AM

    Eating well after a pregnancy is just as important as eating well during your pregnancy. Thanks for sharing, great post!

    Reply
  16. Miranda Myrabev says

    November 18, 2014 at 5:42 AM

    Its very interesting post, have to remember this if and when i have the opportunity to get preg and have a kid or two. Thanks

    Reply
  17. Juliana RW says

    November 18, 2014 at 8:00 AM

    Good tips for pregnant woman. I am glad I pass this time.

    Reply
  18. Fiona says

    November 18, 2014 at 8:16 AM

    Protein is so important after pregnancy. It's fabulous for toning up and for keeping iron levels up too.

    Reply
  19. Elizabeth O. says

    November 18, 2014 at 11:50 AM

    Thanks for sharing. I like to be informed.

    Reply
  20. Shaney Vijendranath says

    November 18, 2014 at 1:30 PM

    I agree with number 5 especially if you breastfeeding. I drink lots of water daily because I'm always thirsty.

    Reply
  21. Amanda Kee says

    November 18, 2014 at 2:17 PM

    I never really thought about different food after pregnancy unless you were breastfeeding. Thank you for sharing! These are some great tips!!

    Reply
  22. Alyssa Collazo says

    November 18, 2014 at 2:59 PM

    This is great information! Thank you for sharing

    Reply
  23. madhippieslife.com says

    November 18, 2014 at 3:05 PM

    Great information! I didn't get a lot of help in this way after my kids were born, but my daughter has a baby now and I will share with her. I know it is so important to maintain good nutritional balance.

    Reply
  24. Amby Felix says

    November 18, 2014 at 3:14 PM

    This is great! I drank a lot of fresh juice while nursing (many moons ago) and you do need to drink a lot of water! Thank you for sharing!!

    Reply
  25. Nichole Monk says

    November 18, 2014 at 3:42 PM

    I is so hard and so necessary to eat properly after baby! Water is so so so important!

    Reply
  26. Liz Mays says

    November 18, 2014 at 3:55 PM

    It's definitely a time you need to fuel properly. Your body is doing a lot of healing and repair work at that time.

    Reply
  27. Lynndee says

    November 18, 2014 at 4:01 PM

    This is great. Never thought about it. I just ate what I could find or what's on the table after I gave birth to my son.

    Reply
  28. Krystal says

    November 18, 2014 at 4:21 PM

    I knew some of these already, but I had no idea it was so important to make sure to get enough B vitamins. Thanks for this great info!

    Reply
  29. Shelley Zurek -- Still Blonde after all these YEARS says

    November 18, 2014 at 4:41 PM

    I think drinking a lot of water is the key for any recovery. I have slacked off on this. I need to pick it up again.

    Reply
  30. Johanna Both says

    November 18, 2014 at 5:19 PM

    Good tips as most of the women at these times forget to concentrate on their health, however they r still "connected" to their babies through breast feeding…

    Reply
  31. Ann B says

    November 18, 2014 at 7:38 PM

    What you eat after you have your baby is just as important as what you ate while you were pregnant. Your body is trying to recover and heal itself. You need to have the proper fuel to heal and produce quality milk if you are breastfeeding.

    Reply
  32. Risa B says

    November 18, 2014 at 9:11 PM

    It's so important to make sure you eat right when you are breastfeeding! I think sometimes I don't get enough water and I really feel it when I don't. Thanks for sharing these important tips!

    Reply
  33. Esther Ju*Lee says

    November 19, 2014 at 2:13 AM

    My girlfriends tell me how breastfeeding is sooo draining. Not planning for kids yet, but will have to keep this all in mind for the future.

    Reply
  34. Stephanie says

    November 19, 2014 at 2:25 AM

    These are great tips! What I've heard others talk about beside nutrition is stress, stress can negatively impact production.

    Reply
  35. Leon Bailey says

    November 19, 2014 at 2:32 AM

    Glad to come across this and see blog posts about eating right after having a baby. So important to take care of your body once you pop that baby out! Good post by you!

    Reply
  36. Manu Kalia says

    November 19, 2014 at 4:46 AM

    This is so important, I hope all moms out there read this.

    Reply
  37. mail4rosey says

    November 19, 2014 at 3:24 PM

    I was nursing so I made sure to keep up the healthy diet pretty good post-pregnancy. Your tips are good ones!

    Reply
  38. Lara says

    November 19, 2014 at 3:58 PM

    What a great post! I wish I had this after my pregnancies!!

    Reply
  39. HilLesha O'Nan says

    November 19, 2014 at 10:54 PM

    Wonderful post! However, I must note that B12 is actually found in many vegan foods and beverages. In fact, I use an organic and vegan B12 vitamin spray by Garden of Life. 🙂

    Reply
  40. Carly says

    November 20, 2014 at 12:45 AM

    These are some great nutrition tips. I'll be passing this post over to my sister, for after she has her baby. 🙂

    Reply
  41. April Mims says

    November 20, 2014 at 12:48 AM

    This is great advice for anyone, not just new mothers. We all need a healthy balance of protein, carbohydrates and fat.

    Reply
  42. Elizabeth O. says

    November 20, 2014 at 6:36 AM

    Wow! This blog post is very helpful to first time moms.

    Reply
  43. Brandy Tanner says

    November 20, 2014 at 6:34 PM

    This is such a great list of things we should watch to eat almost on a regular, to be honest, I remember when I was breastfeeding I had to really be sure to keep up my healthy food options! Thanks for this.

    Reply
  44. Rebecca Swenor says

    November 21, 2014 at 4:13 AM

    This is a great post indeed. It is so important for a new mom to eat right even if she is not breast feeding. Thanks for sharing.

    Reply
  45. john lopez says

    November 21, 2014 at 6:31 AM

    That is common, but it was great tips, hope to see more tips on your blog thank you for sharing about food after pregnancy.

    Reply
  46. Paulina @ Color Me Brave says

    November 23, 2014 at 2:17 PM

    Great tips. My cousin just had her first 9 weeks ago so will have to share with her.

    Reply
  47. Peachy @ The Peach Kitchen says

    November 25, 2014 at 1:24 AM

    I'm pregnant right now and this is really something I need to think about after I give birth — the proper food I should be taking.

    Reply

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Erica's Walk is where my love for family, creativity and food all come together. Hoping to share inspiration with you through this journey of my life! Enjoy your read and have a blessed day.

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