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New Moms Weight Loss Nutrition Guide

September 14, 2016 in Nutritional Insightsby Ms. Nina Maria Saldanha
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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.

Quick Tips for Safe Weight Loss

  • Water your body – Breastmilk is 90% water and if you breastfeed, then drink plenty of water to stay hydrated.
  • Do breastfeed – Various studies have shown that breastfeeding exclusively helps new moms return to their pre-baby weight faster than any other means.
  • Perform postpartum yoga – Gym transforms body, but yoga transforms life by rejuvenating your body and mind.

Now, let’s check out a healthy-eating checklist for new moms:

Protein

At least 3 servings
1 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

Fruits

At least 3 servings
1 serving equals to 1 medium whole fruit or half cup of cut-up fruit (or juice)

Vegetables

At least 4 servings
1 serving equals to 1 cup leafy greens or 1/2 cup cut-up raw or cooked veggies

Low-Fat Dairy Products

At least 3 servings
1 serving equals to 1 cup milk or yogurt or 1 – 1½ ounces cheese

Whole Grains

At least 4 servings
1 serving equals to 1 slice bread or 1/3 cup grains

Treat

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.

If you found this article interesting and would like to know more, talk call a Cloudnine expert today! +91 99728 99728

If you found this article interesting and would like to know more, talk to a Cloudnine expert today! Call Us : +91 99728 99728

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If you found this article interesting and would like to know more, talk call a Cloudnine expert today! +91 99728 99728

If you found this article interesting and would like to know more, talk to a Cloudnine expert today! Call Us : +91 99728 99728