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Postpartum diet varies depending on whether a woman breastfeeds or not, but should generally be balanced, including vegetables, fruits, whole grains and lean proteins, which will help with weight loss and prevention of common problems such as vitamin or mineral deficiencies, and even obesity or diabetes, for example.
For breastfeeding women, it is important that the diet has more than 1800 calories daily to support breast milk production. In addition, the mother should avoid ingesting some foods, such as coffee, alcoholic beverages or raw foods, as they can cause the baby to colic and other discomforts.
If the woman does not breastfeed, the diet does not need to be so high in calories, but it should be varied and balanced to help with postpartum weight loss and avoid problems such as constipation, obesity or diabetes.
For a balanced and balanced diet in the postpartum period, the ideal is to consult a nutritionist to assess the mother's individual needs and he alth status.
What to eat postpartum
While there are no specific recommendations on what to eat postpartum, being careful with what you eat prevents inflammation and helps speed healing after vaginal or cesarean delivery.
Thus, it is recommended that the diet be based on and include healing foods, such as those rich in proteins, such as tofu, milk and dairy products or eggs; food sources of omega 3, such as fish and seaweed; and foods rich in iron, such as chicken and beans, for example, as they help in the formation of collagen and facilitate the healing of the skin. See other healing foods to include in your diet.
In addition, it is important to prioritize the intake of antioxidant foods, such as carrots, blackberries, tomatoes, arugula, lemon or oranges, which help to prevent inflammation that can occur after childbirth. Discover other foods with antioxidant properties.
Hydration is another very important care in postpartum recovery and can be done by drinking at least 2 liters of water a day, including teas.
What to eat while breastfeeding
During breastfeeding it is important that the mother has a varied and balanced diet to help with milk production, and avoid malnutrition or excess weight.
For this, the following foods should be prioritized:
- Fresh vegetables such as chayote, tomato, lettuce, pumpkin, watercress, onion or celery;
- Fresh fruit,such as mango, guava, banana, persimmon, orange, melon or apple;
- Whole grains, such as brown rice, wholegrain pasta, corn or quinoa;
- Legumes, such as beans, peas, chickpeas, or lentils;
- Lean protein,such as chicken, tofu, egg, fish or seafood;
- Dairy,such as milk, cheese or yogurt;
- Tubercles,such as cassava, potato, sweet potato, yam or sweet potato;
- He althy fats,such as olive oil, coconut oil, chia or pumpkin seeds.
These foods are rich in minerals, vitamins, fiber and proteins, important to prevent nutritional deficiencies and help the baby's development. If the mother notices that some food causes colic in the baby, it is important to inform the doctor and avoid consuming it.
Also, it is important to drink plenty of water to ensure hydration, as water is also essential for the production of breast milk. See more details about how the mother should be fed during breastfeeding.
Foods to avoid postpartum
Some foods that can hinder healing or contribute to postpartum excess weight and that, therefore, should be avoided, are:
- High-fat foods such as fried foods, pizza, bacon, or chips;
- Refined sugar,such as candy, soda, juice, ice cream or chocolate;
- Processed foods,such as snack foods, cookies or fast food;
- Delicious foods,such as salami, sausage, sausage, ham or sirloin.
Also, alcoholic beverages such as beer, wine or sparkling wine should also be avoided, as they contain a high calorie content, which can make it difficult to lose weight after childbirth.
Foods to avoid while breastfeeding
During breastfeeding, in addition to foods high in fat, with refined sugar, processed foods and sausages, it is also important to avoid raw foods, such as unpasteurized milk, oysters, raw meats or fish, as they can cause intestinal infections and harm milk production.
Also, it is important to moderate the consumption of foods with caffeine, such as green tea, mate tea, black tea or coffee. Therefore, coffee should be limited to a maximum of 2 cups a day, for example, as caffeine can pass into breast milk and cause agitation and changes in the baby's sleep. Understand more about foods that should be avoided while breastfeeding.
Alcoholic beverages such as wine, sparkling wine or beer should also not be consumed during breastfeeding, as alcohol can pass into breast milk, harming the baby's he alth.
How to lose weight after childbirth?
During pregnancy, it is normal for a woman to gain weight and, after childbirth, to want to lose weight. Right after childbirth, the woman loses between 4 and 5 kg and in the 6 weeks following childbirth, she tends to lose another 1.5 to 3 kg of body weight, referring to the fluids that accumulated in the body during pregnancy.
Remaining weight takes about 3 months to lose.However, it is important to remember that weight loss after childbirth should be gradual, as very restrictive diets can favor vitamin and mineral deficiencies or impair milk production in breastfeeding women.
Therefore, in order to lose weight in a balanced and he althy way, it is essential to maintain a balanced diet and practice moderate physical activity, and according to the doctor's guidelines. Here are some diet and exercise tips to lose weight after giving birth.