What you consume while nursing your newborn baby will have a significant impact on both of your health. Eating healthy is still crucial even if you are breastfeeding. It also helps restore the vitamins, minerals, and other nutrients that your body has lost throughout your pregnancy up to childbirth and ensures your milk is as highly nutritious as possible for your youngster.
But First, a Careful Reminder
When it comes to losing pregnancy weight following childbirth, you aren’t alone. Unfortunately, it’s an issue that many mothers have gone through and may still be battling. According to studies, 75% of women were reported significantly heavier a year after birth than their weight during their pregnancy. This could lead to postpartum depression, obesity, diabetes, heart disease, and other health concerns.
Therefore, most moms would want to start dieting and working out right away to bring back their figures and shed away unwanted fats. However, it is highly discouraged to start a diet regimen soon after giving birth, especially if you are breastfeeding. Going on a rigorous calorie-restricted diet or taking dietary supplements and weight-loss pills during this time can be harmful to both you and your child, so it’s best to consult with experts and focus on eating healthy first.
Once you get the signal from your doctor, you may ask about the recommended balanced diet and fitness regimen that can help you reach your weight goal. You can also use this period to give yourself some ‘me-time while your partner or mother cares for the baby.
Make sure to choose a place in your house where you can have some time alone without any distractions. If you don’t have enough space, consider your outdoor living area or renovate some rooms, such as the attic or the garage. If you are worried about safety, you can install a garage door, fences, and other panels to enjoy optimum privacy. As someone who has just gone through one of the most challenging parts of womanhood, you need adequate time and space to heal.
It is not always simple to obtain all of the nourishment that you require. As a mother, whether it’s your first time or caring for a toddler, you are constantly on the go and exhausted. Unfortunately, not all situations are the same, and with little to no support financially or from people around you, it might be more challenging to get everything done in a day.
Therefore, preparing nutritious food and keeping track of your physical and mental well-being may easily be put on the back burner. Although this is understandable, it is also critical to look after oneself. Those who skip a meal or eat poorly are more prone to fatigue, depression, and other health issues. However, if you make an effort to do the opposite, you will see a significant improvement in yourself in no time.
Eat a well-balanced meal.
Consume at least three complete meals every day, including a range of nutritious snacks. Minimize empty-calorie foods and consume a mix of fresh vegetables, lean meats, and healthy grains. Keep ready-to-cook and easy to reach healthy snacks on hand, so you’re less inclined to go for unhealthy binge eating during the day.
Make fish a part of your menu.
Seafood is a nutritious source of fatty acids and protein; thus, it should be added to your meals. However, you need to carefully choose the kind and portion of seafood you have for each serving due to the mercury present in some of them that could affect your child’s brain development and nervous system. According to the US Food and Drugs Administration, you can have at least 2 to 3 servings of scallop, shrimp, salmon, anchovy, and other best choices for seafood per week.
Add lactation foods to your meal plans
Breastfeeding could be challenging. Aside from time and energy, some mothers find it hard to produce a sufficient amount of milk for their babies. Several factors could result in low milk production, including previous surgeries and some medications. Therefore, it is crucial to add nutritious meals that will help you maintain a sufficient flow of breast milk throughout the day.
Whole grains, flaxseed, dark green vegetables, nursing teas, and almonds are all good additions to a healthy nursing diet since they stimulate your milk supply.
Be realistic and remember to allow yourself time to heal. If you’re nursing, avoid following a rigid diet and focus on your child first. Doing so can help you lose some of your pregnancy weight and build a bonding with your child. Most importantly, the most pivotal point to note is not to overdo things. Eat as many nutritious meals as you desire, but limit yourself to unhealthy indulgences and routines.