The postpartum diet has to be rich in fluids, whole grains, fruits, vegetables, fish, milk and dairy products because these foods are rich in nutrients that will help the newly recovering mom quickly, as well as being able to respond to the energetic demands of breastfeeding.
The diet for postpartum weight loss has to be balanced, since a restrictive diet can impair the recovery of women and the production of breast milk. Therefore, weight loss should only be a concern around the baby's six months of life. By then the weight should naturally reduce, especially with the help of breastfeeding.
Diet menu for postpartum
Example of diet menu for postpartum.
- Breakfast : natural orange juice or other fruit with 1 natural nonfat yogurt and a toast with butter or 30 grams of whole grains.
- Collation : Chamomile tea or lemon balm and 1 natural skim yogurt.
- Lunch and dinner : 250 g of steamed vegetables with 150 g of grilled fish, chicken breast or veal steak. For dessert choose assorted 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 phase of recovery from childbirth it is important to drink at least 3 liters of water a day to keep the body hydrated facilitating recovery and to aid in the production of breast milk.
Watch the following video for more tips:
Here's how it should look:
- Feeding of the mother during breastfeeding
