The postpartum diet has to be rich in liquids, whole grains, fruits, vegetables, fish, milk and dairy products because these foods are rich in nutrients that will help new moms get back in shape quickly, as well as respond energy requirements of breastfeeding.
The postpartum weight loss diet has to be balanced, as a restrictive diet can impair the woman's recovery and the production of breast milk. Therefore, weight loss should only be a concern around the baby's six months of life. Until then the weight should be reduced naturally, especially with the help of breastfeeding.
Postpartum diet menu
Example of a postpartum diet menu.
- Breakfast: natural orange juice or other fruit with 1 low-fat natural yogurt and a buttered toast or 30 grams of whole grains. Collation: chamomile or lemon balm tea and 1 low-fat natural yogurt. Lunch and dinner: 250 g of steamed vegetables with 150 g of grilled fish, chicken breast or veal steak. For dessert choose a variety of fruits. Snack: 2 slices of whole grain bread with a slice of cheese and a slice of turkey ham with 250 ml of fruit juice.
In this stage of recovery from childbirth it is important to drink at least 3 liters of water per day to keep the body hydrated, facilitating recovery and to help in the production of breast milk.
Watch the following video for more tips:
Here's how it should be:
