What to eat postpartum? 🆙

A good diet ensures more health for the body and mind, so following a balanced diet should be a general rule during all stages of life, but some stages, such as postpartum, deserve special care.

This is the time to restore the body that has faced numerous changes during pregnancy, ensure a good recovery free of stress and fatigue, follow a healthy diet to meet the baby's needs and, of course, return to the long-awaited weight before pregnancy.

The fact is that with the arrival of the baby, the mother's attention is totally focused on him, but the care with food cannot go unnoticed. After all, it is a delicate phase for women's health. It may seem confusing, but mom needs to eat completely and still get back to her ideal weight.

According to Tatiane Império, nutritionist and Master in Aging Science, “weight loss occurs in the first 3 months and is more intense in breastfeeding women. Energy reduction during this period is not recommended and, according to the Institute of Medicine (IOM, 2005), the diet should have a minimum of 1.800 kcal per day to provide nutrients for the mother and the breastfed baby.

What to eat postpartum? — Natalia Lisovskaya / Canva

To ensure normal sugar levels and improve the use of nutrients, mom cannot fast for a long time. It is recommended to have five to six meals a day.
Liquids are extremely important to keep the body hydrated. It is recommended to ingest about 3 liters of water a day and natural juices, in smaller quantities.
To prevent weight gain or facilitate weight loss, drinks that contain a lot of sugar, such as soda, should be avoided.
Milk and its derivatives can be ingested about three times a week.
Prefer wholegrain products.
To facilitate the absorption of iron, try to eat foods rich in vitamin C.
Add one citrus fruit a day to your diet.
Eat more vegetables, greens and fruits.
Fish is also very good for health and can be included in the menu about twice a week.
It is advisable to leave the fried foods aside and replace them with stir-fries or roasts.
Consumption of sweeteners in excess is also not recommended.

To follow an elaborate diet that contains everything the mother needs after childbirth, it is necessary to follow the guidelines of a nutritionist. Below, you can check out two postpartum diet options that will only exemplify what can't be missed on the menu.

Breakfast

Option 1

1 glass of pineapple juice with mint.
2 slices of light wholemeal bread.
2 dessert spoons of cottage cheese.
1 medium slice of melon.

Option 2

1 cup of fruit salad tea (banana, apple, papaya, melon and strawberry).
1 cup of low-fat plain yogurt with 3 tablespoons of oatmeal.
1 teaspoon of honey.
1 slice of light wholemeal bread with 1 light margarine knife tip.

Morning snack

Option 1

½ papaya with 2 tablespoons of oats and 1 dessert spoon of flaxseed.
1 cup of herbal tea.

Option 2

1 thin slice of plain cake.
1 cup of herbal tea.

Lunch Preparations

Option 1

1 dessert plate of salad: watercress, arugula, lettuce, tomato, carrot and fennel with 1 tablespoon of olive oil.
3 tablespoons of brown rice.
2 ladles full of beans.
1 medium grilled chicken fillet (130 grams).
1 saucer of steamed broccoli.

Option 2

1 dessert plate of salad: dark green leaves, grated beetroot and cucumber with 1 tablespoon of olive oil.
2 tablespoons of spinach souffle.
2 tablespoons of boiled or baked potato or 1 cup of whole-wheat pasta cooked with 1 tsp of olive oil.
1 large grilled fish fillet (150 grams).
3 tablespoons of sauteed green beans.

Afternoon snack

Option 1

2 wholemeal toast with 2 dessert spoons of sugar-free jam.
1 cup of coffee with skimmed milk.

Option 2

1 cereal bar.
1 cup of coconut water.
1 apple.

Dinner

Option 1

1 plate of vegetable soup.
1 medium grilled chicken fillet (130 grams).
4 tablespoons of boiled carrots.

Option 2

1 dessert plate of salad: dark green leaves, tomato and grated carrot with lemon drops.
3 tablespoons of brown rice with peas.
1 medium grilled salmon fillet (130 grams).
1 roasted eggplant.