Every successful mommy after giving birth should remember what things to avoid like foods to eat that they need to take note of.
It is very important for new mommies to pay attention to their diet after the struggle of delivery. As mommies will breastfeed their babies after giving birth, there are kinds of stuff to avoid and to add to your plate.
Also, it is no secret that the food we eat every day fuels our daily activities. And as we talk about fuel, we also mean the essential point of caring for and breastfeeding your newborn baby.
On the other hand, new mommies may take precedence in losing baby weight. This could affect your need to nourish your body with the right foods to eat. And as mothers, you need these foods to support your recovery, milk production, rest, and other tasks.
To discuss this topic further, we might need to take note of foods to avoid and eat after giving birth. This might somehow give us answers on how to lose weight while maintaining a good diet after the delivery.
Why is it important to eat the right food after giving birth?
Eating the right foods can help you significantly in the healing and recovery of your body. It might as well help you regain your strength and energy.
Additionally, if you are breastfeeding, you can't neglect your diet. What you will eat will be passed to your baby through breastmilk.
Moreover, excessively breastfeeding mothers require an estimation of 400-500 additional calories per day beyond the regular calorie intake. This is recommended by the Academy of Nutrition and Dietetics.
If you are nursing, don't worry if your weight doesn't come off right away. For some mothers, breastfeeding helps them lose baby weight more quickly than non-breastfeeding mothers.
According to theAsianparent exclusive interview with Konsulta MD's Dr. Aubrey Seneris, a balanced meal, and diet are sufficient for the mother's after-birth plate.
Dr. Seneris said,
"It's okay for mommies not to take multivitamins...eat quality foods, maintain a well-balanced diet, and hydrate well."
She emphasized the need for a portion of meat, vegetables, and fruits in a mother's daily diet as an alternative to vitamins.
She also added that mothers should make appointments with their ob-gyn on time for recovery consultation in their Konsulta MD. And it is important for mothers to follow their ob-gyn's advice.
Furthermore, she claimed that it is better to do some work that is not extraneous. Mothers should not overwork themselves because they are still in the process of postpartum recovery. They need to take care of themselves also as they care for and feed their newborn babies.
You can watch the full interview at theAsianparent Philippines media section to listen to more extensive after-birth tips.
After knowing the essence of a good diet for mothers after giving birth, we will now proceed with what food to eat and avoid.
Postpartum diet: What to eat and what to avoid after giving birth
Mommies, during your postpartum period, focus on filling up your meal with the following healthy source:
- protein
- fruits
- vegetables
- fiber-rich carbohydrates
- fats like avocado, nuts, and seeds
Meanwhile, the foods and stuff to avoid are:
- high caffeine
- alcohol
- Oily and gassy foods
- carbonated drinks
- fish with high mercury content
Always remember that caloric intake and efficient macronutrient ranges vary depending on your activity levels, body measures, and more.
If you have a health condition like diabetes, you should follow an alternate dietary pattern to heighten blood sugar control. Every mother's nutritional need, differs and depends on many considerations.
1. Nutrients that mothers need
Even though mothers are not "eating for two", their body needs to regain a lot of important nutrients.
For every meal, fill half of your plate with fruits and vegetables. The other half should include whole grains like brown rice, whole-grain bread, or oatmeal. You should limit packaged, processed foods and drinks that are high in salt, saturated fat, and extra sugars.
The list below is the nutrients you may also need to take note of:
2. Protein
Foods like beans, seafood, lean meats, eggs, and soy products are rich in protein. This nutrient helps your body to recover from childbirth. Aim for 5 servings each day, or seven in which you are breastfeeding.
3. Calcium
You will need 1,000 milligrams, about 3 servings of low-fat dairy each day.
4. Iron
This nutrient helps your body produce new red blood cells, which is very important if you lose lots of blood during your delivery. Red meats and poultry are rich in iron. Even tofu and beans are, too.
Whether you eat meat or you go vegetarian, the daily requirement for lactating mothers is 9 milligrams daily for women ages 19 and older. While for adolescents, the daily requirement is 10 milligrams of iron.
If you had multiples, have a medical condition, or are vegan, or have any specialized diet, ask for your doctor's advice. They may give you supplements.
Top 10 things to avoid after giving birth
The following segments are things that mothers should avoid during the postpartum period.
1. Dehydration
A registered dietician from New York claimed that hydration is critical when a mother is breastfeeding. They recommend a daily water intake of up to 3 liters to avoid dehydration.
But hydration needs may vary, so it is the best option to let your thirst be your guide. A good way to measure hydration is by looking at the color of your urine.
Pale yellow urine indicates proper hydration while dark-colored urine may signal that you may be dehydrated, and you need to drink water.
2. Caffeine intake
A breastfeeding mother who also drinks coffee could not adversely affect their newborn baby. However, without such evidence, CDC recommends 300 milligrams or less of caffeine consumption per day.
3. Eating foods with empty calories
Reduce eating snack foods and stuff that are high in added sugar, sodium, and saturated fat like fried foods, soda, and sweets.
4. Eating fish and seafood high in mercury
While breastfeeding, mommies should avoid high-in-mercury seafood and fish like tuna, king mackerel, marlin, shark, swordfish, or tilefish. Instead, you may choose salmon, shrimp, cod, tilapia, trout, and halibut.
5. Drinking alcohol while breastfeeding
Although many breastfeeding mothers decide to refrain from drinking alcohol, if you want to drink, do so in moderation. Also, try to limit it to "after" breastfeeding or you may wait for 2 to 3 hours after having a drink to breastfeed.
6. Smoking or drug misuse
If you or your husband smokes, contact a doctor for quitting smoking support.
Smoking is dangerous to your health, but secondhand smoke is fatal because it is a major risk factor for SIDS (sudden infant death syndrome).
7. Neglecting your nutrition
While your main goal is to keep your baby nurtured, don't also forget about your own nutrition because it is important. Don't skip meals, too.
8. Putting anything into your vagina
Depending on your birth experience, you might be surprised by the changes in your vagina after giving birth. It also includes how much bleeding you have.
No matter how you feel, you should wait until your doctor clears you up to put anything into your vagina. This might occur during your week 6 postpartum check-up.
9. Overdoing sex
Your countless feedings, dizzying diaper change, and little too many sleep days will start after giving birth. So don't chuckle about "overdoing sex".
What is critically important is for you to carve out time to rest and take care of yourself.
You would notice if your try having sex too much while you are in postpartum recovery, there is a higher risk of bleeding. It is important to listen to your body and be attentive to cues that you need to slow down.
An extraneous activity like having sex after birth can lead to injury, muscle strain, and anxious feelings.
10. Ignoring your pain
Most mothers may have some level of pain after delivery, but the type and duration of pain vary.
For example, your pain may depend on if it was your first baby, how you delivered (normal or C-section), or if complications happen during or after birth.
The types of pain that are normal after giving birth are:
- your uterus shrinking back to its original size results in cramping
- pain in the area between your vagina and anus
- pain around your incision and stitches
- discomfort in your neck, back, and joints
If during your postpartum recovery and you feel the pain that is not relevant to the above list, you should call a doctor.
These are the tips for mothers on what to avoid and what they need to eat after giving birth. How about if they want to lose the baby weight while maintaining a well-balanced diet? What should mothers do?
How to lose baby weight
Most new mommies lose about 2-3 kilograms of baby weight each month. You may be tempted to go on the wrong diet to speed up the process, but that is not right for a lactating mother.
If you get lower than 1,800 calories, you will see a drastic drop in your energy level and mood. And if you are nursing, you might also harm your baby if you don't eat well.
The best thing to do is to stick with a healthy, well-balanced meal plan, and start minimal exercises when your doctor approves it. You can normally start a walking program after about 6 weeks. Take it slow and work gradually back to your pre-pregnancy workout routine.
It is always best to consult your doctor first before deciding on anything to eat and to avoid eating. Also, mothers, after giving birth, should strictly follow what to avoid and what to do, to effectively take good care of themselves and their baby.
Here at theAsianparent Philippines, it's important for us to give information that is correct, significant, and timely. But this doesn't serve as an alternative for medical advise or medical treatment. theAsianparent Philippines is not responsible to those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend to consult your doctor for clearer information.