Introducing +Color, a fresh way to eat healthy
How to Eat Healthy As a New Mom
If you ate a healthy diet during pregnancy, you'll want to continue making healthy choices after you have the baby. If you didn’t eat so healthy during your pregnancy and gained more weight than you wanted to, then you will want to start making healthier choices. To meet the challenges of caring for a newborn and yourself, plan nutritious meals and snacks. Your healthy diet should be full of foods that contain vitamins and minerals that your postpartum body needs. You should also be able to easily prepare and eat them while looking after your baby. Remember that healthy lifestyle changes are also important, so talk with your doctor before taking supplements or starting a diet.
Setting Yourself Up For Success
Remember to eat regular meals.You may feel any sense of routine you had is gone once you bring home a baby. It can be difficult to even remember to sit down and eat when you've been up caring for the baby. Remind yourself that you need to be eating regular meals throughout the day. This will give you steady energy. Eating regular meals will also stop you from making poor food decisions on an empty stomach.
- If you need to, set an alarm on your phone that reminds you when it's time to eat a meal.
- If you have help, have someone care for the baby while you sit down for a meal.
Ask for help.Friends and family members often want to help when a new baby comes. A great way they can help is to bring you meals. There are several meal sharing applications or programs, so your friends and family can organize which date and when they want to drop off food. Just let them know that you'd prefer healthy food.
- For example, don't be afraid to request no junk food, cookies, or fried foods. Many apps also have a place for you to list any dietary restrictions.
Have healthy snacks on hand.Since you'll be up throughout the night and be busy caring for your baby during the day, you'll probably find that you're hungrier than usual. This is especially true if you're breastfeeding. Try to have nutritious snacks that you can eat with one hand. If you can, portion them into serving sizes. Some good examples of snacks include:
- Cut fresh fruit with a yogurt dip
- Granola bars
- Hard boiled eggs
- Cut vegetables and hummus or bean dip
Set realistic expectations.Talk with your doctor about a reasonable calorie-intake during the postpartum period. One of the perks of breastfeeding is that you'll actually need about 500 more calories a day, so your body can produce milk (for a total of 2200 to 2400 calories a day). If you're not breastfeeding, you'll probably need to get between 1900 and 2200 calories a day.
- Avoid cutting too many calories in the early postpartum period, since your body needs a chance to recover from childbirth.
Following a Healthy Diet
Stay hydrated.Try to drink at least 13 8-ounce (240 ml) glasses of water a day, especially if you're breastfeeding. Be in the habit of drinking whenever you're thirsty or consider carrying around a water bottle, so you can stay hydrated throughout the day. Drinking water can prevent constipation and help your body recover from delivery.
- Milk, juice, and tea also count towards your daily fluid intake. Just limit the amount of juice you drink since it is high in sugar.
Include omega-3 fatty acids.Omega-3 fatty acids are healthy fats like DHA and EPA that are often found in seafood or supplements. (Always check with your doctor before taking any supplements.) Studies have shown that getting omega-3s can lower your risk for postpartum depression. You can get omega-3s in your diet by eating salmon, cod, tuna, or sardines. You can also take fish oil to get the health benefits.
- If you'd rather take a supplement and you're breastfeeding, look for one that contains 625mg of DHA and 410 mg of EPA. If you aren't breastfeeding, choose one with around 300 mg of each. Remember to check with your doctor first before starting any supplements.
Get protein with your meals and snacks.A lot of snacks or convenience foods are high in carbohydrates which can give you a quick burst of energy. But you also need to include protein with your snacks and meals. This will keep you feeling fuller longer and can give you a steadier supply of energy. Good sources of protein include:
- Peanut butter
Eat iron-rich foods.Most women can get enough iron from eating a balanced diet. Your body needs iron to help it recover from the blood loss from childbirth. Increasing your iron intake is also important if you feel extra tired, dizzy or weak. Try to eat foods high in iron, like leafy greens, lean meats, tofu, and fortified cereals.
- If you lost a lot of blood during the delivery or have had more than one pregnancy and delivery within the past two years, your doctor will probably recommend an iron supplement.
Consume more fiber.Your body will go through big adjustments as it returns to the pre-pregnancy state. To prevent constipation, ensure that you're getting plenty of fiber. To include fiber, eat several servings of fresh fruit, vegetables, and whole grains a day. You can also talk with your doctor about taking a fiber supplement.
- Good sources of fiber include high-fiber cereals, beans and legumes, berries, and dried fruits.
Making Healthy Lifestyle Choices
Avoid extreme diets.You may be tempted to drastically cut back on your calorie intake in order to lose pregnancy weight quickly, but this isn't the healthiest way to lose the weight. Talk with your doctor about making gradual adjustments, so you lose one or two pounds a week. You'll be more likely to keep the weight off and lose the weight in a way that's healthy for you and your baby (if you're breastfeeding).
- Keep in mind that breastfeeding burns 500 calories a day. If you plan on breastfeeding, you probably won't need to cut any calories for a while.
Talk with your doctor about supplements.If you're eating a balanced diet and not breastfeeding, your doctor may not suggest any nutritional supplements. But if you're breastfeeding or you're concerned that you're not getting the nutrients you need, your doctor might recommend that you take a postpartum vitamin or continue taking your prenatal vitamin. Ensure that the vitamin contains:
- Vitamin D
- Iron (if anemia is suspected)
Limit or avoid caffeine and alcohol.It may be tempting to drink more coffee or caffeinated sodas to increase your energy levels, but you should limit or avoid them. Sodas are full of sugars that offer no nutritional value. If you plan on breastfeeding, your baby may be sensitive to the caffeine, so plan on cutting or limiting your intake. You should also watch or avoid alcohol intake, especially if you're breastfeeding.
- Avoid heavy drinking if you're stressed or anxious about caring for your baby. If you're having difficulty coping, talk with your doctor or a friend.
Get plenty of exercise.Fuel a healthy appetite and gradual weight loss by exercising regularly. While you may not have as much time to hit the gym as you did before the baby's birth, you can still do low-key exercises that are recommended by your doctor.
- For example, you can fast-walk with your baby in a stroller or learn to do pelvic stretches that can improve your healing.
Video: How to Create a Healthy Plate
How to Make a Duct Tape Bookmark
5 Ways To Make Vegetables Amazing
Break-free of the Shaving Trap by Knowing How to Don the Bearded Look
Chrissy Teigen Had the Perfect Response When Someone Compared John Legend to Arthur
Fashion News: Alexa Chung, The Row More
23 Fashionable Pedicure Designs to Beautify Your Toenails
How to Create a Facebook Profile
How to Condition Your Horse for Endurance Riding
How to Make a Gothic Fairy Costume
In Honor of the First Day of Fall: Hot Male Celebs inTurtlenecks
Could Your Treatment Make You Suicidal
How to Adopt a Terrier
HealthTalk: Delicious Ways to Give Your Dishes a Heart-Healthy Makeover