How Should Your Diet Be After The Birth?

Once you have given birth, you will probably want your old figure from before the pregnancy back. To be able to do that, you need to quickly start thinking about your postpartum diet.

After giving birth to your lovely baby, you have probably discovered that you have gained a few pounds. If you want to get rid of them again in a simple and quick way, here comes a diet for you after the birth that can help you.

Once you have given birth, you will probably want your old figure from before the pregnancy back. To be able to do that, you need to quickly start thinking about your postpartum diet. Today we will tell you everything there is to know about it here.

First of all, there is good news. After the birth, you will probably have lost 6 – 7 kilos already.

You will probably ask yourself how you may have lost so much. Well, the baby itself weighs 3 to 4 kilos, 1 kilo for the placenta, a little for the uterus and 2 liters of amniotic fluid.

Allowed foods for a postpartum diet

At this stage of your life you need foods with a lot of vitamins and minerals. Some of these are:

Rich in magnesium

If you lack magnesium, you will be more likely to feel tired and weak. Therefore, some of the best foods are high in magnesium: Asparagus, sunflower seeds, spinach and nuts.

Folic acid

To keep your body in a good balance, you should eat foods with a lot of folic acid in your diet. Some of these are beans, broccoli, lettuce, nuts, bananas, oranges, grapefruits and strawberries.

Foods with iron

It is quite common to take supplements with iron while pregnant to prevent anemia. After giving birth, you also need to get iron added to your body. You need to eat foods with a lot of iron. Some of these are: Red meat, watercress, root vegetables, peas, groats, rice, bread, chickpeas and lentils.

Calcium

To avoid demineralization and to be able to produce enough milk, you need to consume enough dairy products. It can be milk, unripened cheese, low-fat yogurt and cream made from milk.

Menu for a postpartum diet

To make it easier for you to follow these guidelines, here are two sample menus:

The first menu

Breakfast: Two slices of bread with jam, a glass of skim milk or a plate of oatmeal with milk.
Snack: A plate of fruit and two slices of turkey.
Breakfast: Low fat broth and mashed potatoes or baked potatoes. You can also eat some lean meat or fish and a plate of fruit.
Snack: A cup of fruit salad.
Dinner: A fruit and a portion of chicken and baked potatoes or vegetable soup.

The second menu

Breakfast: A glass of skim milk, a plate of oatmeal and orange juice.

Snack: Two slices of rye bread with jam and low-fat yogurt.
Lunch: A portion of lean meat or fish with a bowl of rice or wholemeal pasta. Another option could be a salad with fried or cooked vegetables with a little bit of olive oil. For dessert, a low-fat yogurt or a bowl of fruit.
Dinner: Vegetable soup or a vegetarian omelette with chicken or tuna. For dessert either fruit or a low-fat yogurt.
Before bedtime : A portion of oatmeal with a glass of skim milk.

Advice to follow a diet after childbirth

To make sure this menu is effective, take note of these tips. Also, feel free to ask a dietitian you trust if you have any questions.

You should include fruit or vegetables five times a day in this diet. All of this helps your body get the vitamins, minerals and antioxidants it needs.
Spread the meals throughout the day so you get five meals in total: breakfast, snack, lunch, snack and dinner.
Do not skip a meal.
Drink enough water, about 2 liters.
Eat less sugar, so avoid chocolate, sweets and cakes.
Avoid sodas with sugar.
Eat all white meat without skin.

Be sure to include a lot of fish in your menu. They contain a lot of proteins.
Exercise every day. It is most convenient to go for a walk. It will help you lose weight and you will have more energy to care for your baby.

Avoid foods that are full of fat, especially if it is fried meats and sausages. Limit the use of fats that you get in your food such as chips, sauces, butter and oils.
Eat low-fat dairy products that keep your fat intake down.
Reduce the intake of salt, especially that which is contained in ready-made dishes also canned food.
Avoid caffeine, alcohol and sodas.
You can take a vitamin pill or a supplement with minerals.

We can conclude that a postpartum diet should be healthy and very balanced. If you follow it, you will take care of both yourself and your child.