The birth of a child changes the habitual life of any girl, especially when it comes to nutrition. In the postpartum period, the woman’s body should receive a large amount of vitamins and minerals to restore as quickly as possible and to maintain lactation (the baby with breast milk should receive all the substances necessary for development).
Proper nutrition of mothers in the postpartum period
There are several basic principles on which the nutrition of nursing mothers is based. The first is individuality. According to experts, one standard postpartum diet does not exist, since it is important to take into account the individual characteristics of each female body: the structure of the figure, the state of the immune system, and the presence of allergic reactions. And if one mommy can afford to arrange fasting days on apples, then for another, apples can be completely prohibited and you need to choose a different product for these purposes.
The second is the selection of an individual nutritional schedule. This period depends on the characteristics of the body of the newly minted mother and on the reaction of the baby. Each new product should be introduced into the diet gradually, so as not to provoke a negative reaction of the newborn.
The postpartum diet is important and there is a list of food groups that must be completely removed from the diet of a woman in the postpartum period, these include: fruits, namely citrus fruits and everything with a red color (red apples, peaches, etc.); potential allergens – exotic foods, caviar, honey, etc .; non-seasonal vegetables, for example, tomatoes and cucumbers (in winter); carbonated sweet water; grapes; cabbage; sausages; smoked meats.
Let’s say stop orange and chocolate
There are situations when a nursing mother eats a small piece of chocolate, and a baby rash appears on her cheeks after feeding. And when mom allows herself to eat cabbage diet salad – a sleepless night is guaranteed, as the child has bloating and colic.
Yes, there are children who normally react to any product eaten by their mother, but this is more an exception than a rule. Therefore, mom needs to carefully monitor her diet and plan it with utmost care. Women during lactation should completely abandon: strawberries, red fish, peas, coffee, tea, nuts, chocolate, mayonnaise, preservation, alcohol, oranges.
The first weeks after birth in terms of nutrition are strict enough, since it is necessary to adhere to generally accepted recommendations of specialists. The main goal in the selection of food is to quickly restore a woman after pregnancy and childbirth, and help the baby to adapt to the new world.
A postpartum diet in the early days may include:
|Day after delivery||Products|
|1 hours||Bread in the form of crackers, low-fat broth, tea|
|2 hours||Buckwheat porridge, cooked on water with the addition of a small amount of vegetable oil + menu 1 days|
|3 hours||Beef stewed or boiled, Low-fat cheeses (salted and smoked cheeses must say no) + 1 and 2 menu of the day|
In addition to food, it is important to drink at least two liters of pure water a day.
Three days after delivery, the diet can be supplemented somewhat with such products:
- baked fruit;
- boiled, baked or steamed vegetables (with a minimum amount of salt);
- fermented milk products with a minimum percentage of fat;
- dried fruit compotes;
- vegetable liquid soups;
- whole grain cereals.
Seven days after delivery, you can begin to use:
- fresh green apples;
- meat broth is not concentrated;
- boiled or baked sea fish;
- Do not forget about drinking mode – 2 liters of water per day.
The third week for giving birth allows you to further diversify the diet, adding to it:
- boiled cereals in the form of porridge and soups;
- fresh chicken eggs (in limited quantities);
- dry biscuits;
- vegetables: boiled cabbage, broccoli, cauliflower, beets;
- freshly squeezed fruit drinks.
Postpartum diet after cesarean section
A caesarean section is a serious operation, after which the body spends an incredible amount of effort to recover. After operative delivery, it is important to observe not only the reproductive system of the woman, but also the work of the urinary and nutritional systems. In order to help the body recover, experts make up a special diet and fluid intake regimen. A standard mother’s diet in this case is simply necessary.
On the first day after the operation, only non-carbonated mineral water can be consumed. All other nutrients enter the body intravenously. Only from the second or even the third day, vegetable broths, chicken breast and wholegrain porridge on water are added to the menu. Further, the diet of a woman after cesarean, is no different from the diet of those who gave birth naturally.
To maintain lactation or to stimulate it, it is imperative to include the following foods in the diet:
- products of the sour-milk group: yogurts, fermented baked milk, kefir (non-fat) approximately 0,5 liters per day;
- lean meats, boiled or boiled;
- low-fat cottage cheese;
- fruits and vegetables – except those that can cause gas formation;
- vegetable and butter.
Diets for postpartum weight loss
During breastfeeding, women are strictly forbidden to adhere to strict diets. Since strict diets after childbirth do not provide complete nutrition, therefore, milk may disappear. During lactation, it is better not to engage in any experiments with weight and nutrition. Give your body time to recover and rest after such serious stress as pregnancy and childbirth. You can go on a traditional type of weight loss diet only when you have completely stopped breast-feeding (or in the third month after giving birth, if the baby is breast-fed).
Breastfeeding – Diet
In fact, if you choose the right diet, it will automatically contribute to the loss of extra pounds. Most women in the postpartum period actively lose weight. Since they eat properly and with an appropriate load on the body (mothers after birth live according to a schedule that has a beneficial effect on the state of the whole organism).
All foods that are included in the diet are dietary, low-calorie and low-fat. In order for food during lactation to bring the weight loss effect, you need to know a few rules: there should be at least six meals a day, the last meal should be three hours before sleep, do not forget about the drinking regime, you can eat sweets at the minimum doses and then, only in the morning.
Features of the postpartum diet include many nuances. It is important to observe the drinking regime – drink at least two liters of pure water per day, teas, soups, etc. are not considered. Particular attention should be paid to fractional nutrition – four meals a day with two or three snacks. In this case, the metabolism will accelerate, and will be favorably displayed on the lactation process. The total amount of food consumed per day should not exceed 1500 grams. For a nursing mother a day, one hundred grams of animal protein must be consumed without fail, and raw vegetables must be replaced with boiled, stewed, baked. Rule: “It is necessary to eat for two” – it must be excluded, overeating is not recommended and connect the vitamin complex to the diet.
During the period of weight loss on the body folds are formed, so you need to connect exercise to proper nutrition. For mothers after childbirth, and especially after cesarean section, the load should be minimal, but regular – frequent walks in the air (useful for both mother and child), easy exercise in the morning, swimming.
It is important to remember that the diet for those who gave birth in no way allows a state of thirst and hunger – these two conditions are completely contraindicated for women during lactation. Food in any case should be useful, nutritious and varied. You should not exhaust yourself with diets for weight loss, because you can harm not only your body, but also the body of a child. You need to lose weight correctly and gradually.