After giving birth to an infant, your body needs a steady supply of essential nutrients for speedy recovery. For this, you need a well-balanced diet that could not only fuel your body but also help you lose those extra kilos. However, losing weight at a faster pace may affect your milk production.
If you breastfeed, your baby depends on you to get crucial nutrients. Therefore, you need a smart diet plan that can let you lose your weight smartly without affecting your milk production.
Take a glance at the following guidelines for the intake of calories and other vital nutrients to trigger good nutrition and safe weight loss.
Nutritional Needs If You Are Breastfeeding If You Are Not Breastfeeding
Calories 2,200–2,400 1,900–2,200
Protein 65 g 44–50 g
Calcium 1,000–1,300 mg 1,300 mg
Folate 280 mcg 180 mcg
Iron 15 mg 15 mg
Vitamin C 95 mg 60 mg
Apart from the calorie chart, there’s more to weight loss and healthy lifestyle. One thing that new moms find hard to get rid of is the loss of sleep post-delivery. Therefore, put this into your habit to take a nap when your baby does. Doing so will help you grab some quality sleep and much required rest which in turn will help you recover faster.
For effective weight loss, you will need a combination of balanced eating, exercise, and behavioral modifications.
Now, let’s check out a healthy-eating checklist for new moms:
At least 3 servings1 serving equals to 1 ounce of nuts / 2 tablespoons peanut butter / a 4-ounce (palm-size) slice of meat or fish, or half cup of beans
At least 3 servings1 serving equals to 1 medium whole fruit or half cup of cut-up fruit (or juice)
At least 4 servings1 serving equals to 1 cup leafy greens or 1/2 cup cut-up raw or cooked veggies
At least 3 servings1 serving equals to 1 cup milk or yogurt or 1 - 1½ ounces cheese
At least 4 servings1 serving equals to 1 slice bread or 1/3 cup grains
1 serving of your favorite food every two or three days. But, it is better to avoid sugary / creamy foods as frequent treats.
Note: Do consult your doctor because your nutritional needs may vary depending on your physical condition.
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