The proper use and consumption of certain minerals, macronutrients and micronutrients can reduce maternal and fetal complications during pregnancy and while breastfeeding your baby. Breastfeeding is a time of increased nutritional demand for mothers. But if you’re breastfeeding, you may need to consume more of certain things, such as an increased amount of calcium, Omega-3s, zinc, iodine, choline and B12. Really, a healthy postpartum diet is similar to a healthy diet for most adult females. Tip 2: Know what you need to consume more of. You can also check out “The Postnatal Cookbook” by Jaren Soloff, a Registered Dietitian and International Board Certified Lactation Consultant, for simple and nourishing postpartum recipes. A prospective study of 1,675 pregnant women found that eating a Mediterranean-based diet during pregnancy was associated with a reduced risk of cardiovascular risk factors, namely metabolic syndrome and insulin resistance syndrome. It’s a heart-healthy diet that includes less dairy and meat than most typical adult diets. A Mediterranean diet focuses on eating plant-based foods, such as whole grains, fruits, vegetables, nuts, seeds and legumes. Some mothers turn to a Mediterranean diet during pregnancy and after giving birth to help them do just that. Taking care of yourself is one thing you need to do after giving birth, and one way to do that is by eating foods that nourish your body, mind and baby. Whole wheat bread, brown rice, lean meats, fish, avocados, nuts, seeds, yogurt, eggs, fruits and vegetables are all excellent, healthy food sources that provide needed nutrition for postpartum moms. Here’s what a balanced postpartum diet should include: So what does a healthy postpartum diet look like? A healthy diet is a well-balanced diet one that contains a variety of foods covering all of your nutritional needs. Eating a healthy postpartum diet can help you properly recover from childbirth, as well as help boost your energy (you’re going to need it as a new mom), mood and overall wellbeing. Good nutrition is important for your mental and physical health, as well as for the health and growth of your baby if you’re breastfeeding. How you nourish your body during the fourth trimester is equally as important as how you nourished it during the first three. It can also help improve your physical and mental health as well as your overall wellness. It may take more or less time than expected to fully recover, but following these postpartum nutrition and exercise guidelines can help speed up your recovery. Two of these factors are nutrition and exercise. Several factors influence your road to recovery after pregnancy and childbirth.
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