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Postpartum Diet And Nutrition

Every day you are faced with an important decision to make on what foods to eat. For a healthy lifestyle, it is necessary to go for whole, nutrient-dense foods. Eating habits affect your wellbeing so after delivering a baby, focussing what you feed on is necessary.

Daily diet is important hence the essence to follow dietary guidelines when making healthy food choices. It helps you control your portion sizes and limit calorie intake while giving your body the nutrients it needs. Furthermore, a new-born means breastfeeding hence the need to check your diet which will benefit you and the baby.

Moms looking forward to a healthy family can introduce a guideline to themselves and loved ones too. It is the basis of raising healthy kids in future.

What Diet Guidelines Entail

Keeping a healthy diet has been made as simple as following the Dietary Guidelines for Americans. The Department of Health and Human Services (HHS) has been releasing these guidelines since 1980. They also updated the report after every five years. A diet protocol aims at promoting health and reduce the risk of major chronic diseases. Maintaining a healthy weight is also another issue addressed by the guidelines.

Some of the significant recommendations to look out for include:

Nutrients and calorie intake

You should take nutrient-rich foods and beverages which are in the primary food groups. Avoid consumption of foods with saturated and Trans fats, salt, cholesterol, added sugars, and alcohol.

The guideline aims at meeting a balanced eating pattern. This makes sure you meet the energy levels intake required.

Physical fitness

Keeping your body engaged in physical activities regularly while avoiding sedentary activities promotes health. After baby delivery, the recommended time to start exercising is after 6 months. During that time, you will be able to control your body weight, psychological wellness and your relationship with the baby. 

Include cardiovascular conditioning, calisthenics or resistance exercises for endurance and muscle strength, and stretching exercises for flexibility to keep physically fit.

Encouraged food groups

Fruits and vegetables are highly recommendable while checking your energy needs. A daily recommendation allows a 2000 calorie intake, 2 cups of fruit and 2 ½ cups vegetables with lower or higher amounts according to their calorie content.

Make everyday fruit and vegetable selection unique. With a variety to choose from in a week, you can pick from all vegetable subgroups: legumes, dark green, orange, starchy and other vegetables.

Three ounces or more of whole grain products are recommended daily. The ratio of whole grain to enriched grain products intake should be 1:1. During postpartum, it is advisable to avoid dairy products since the baby is sensitive to such proteins.

Weight management

Balance food and beverages intake containing expended calories to maintain a healthy range of your body weight. To control excess weight gain in time, decrease food and beverage calorie intake and increase your physical activity after 6 months from delivery.

Alcoholic beverages

Consumption of alcoholic drinks should be done in moderation. Up to one drink per day for women and up to two drinks per day for men is the recommended amount. On the other hand, alcohol intake after delivery is a no! What you are feeding is being shared with the baby and we all know it is not a good idea with a baby breastfeeding looking up to you.