Postpartum diet recipes | Diet for lactating mothers

Postpartum diet recipes,Diet for lactating mothers,Healthy diet after,Diet plan for lactating mothers birth

Postpartum diet recipes | Diet for lactating mothers

Returning to the normal body after birth is the dream of every woman seeking to reach it in the shortest possible time, as she gains weight significantly during pregnancy, and is a little lost after birth with the survival of several kilograms concentrated in the abdominal area and buttocks, which is excess fat that needs a lot of will and effort to return as before.

A woman's body after a cesarean section needs a double term, exercises, and a stronger diet than normal birth and these are some tips to get you back in a short time.

Healthy diet after birth

There are tips and steps that women should follow to restore their fitness and vitality before birth, including:

The right time to start exercising

Women remain under the influence of the pain of the operation for about a month, but gradually decrease until it disappears completely, during which time the woman must maintain her food well to make up for what she lost during childbirth while reducing fatty and starchy substances slightly, eating enough fluids and moving away from natural orange juice to avoid flatulence and gas that increase pain.

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The beginning of exercise from the first day after birth, where it is a quiet walk and steady steps with straight back as much as possible for ten minutes, and gradually increase while maintaining the position of straightening, and after the first month the mother can follow the diets of weight reduction for nursing mothers with exercise.



Drinking water

Drinking water throughout the day gives a feeling of fullness, accelerates metabolism, and prevents dehydration, and the natural standard of having the right amount of fluid in the body is through the need every three to four hours.

Healthy Eating

A mother should not breastfeed herself, especially if she breastfeeds her baby, and should be careful to eat whole foods, such as vegetables, fruits, dairy products, and fat-free proteins.

Eat fiber-rich foods

Eating fiber-rich foods helps reduce weight, with a study of 114 adults indicating that eating 10 grams of soluble fiber per day reduces their abdominal fat by up to 3.7% over five years.

Stay away from sugars and carbohydrates

Eating added sugars and carbohydrates is a contributing factor to weight gain, high diabetes, heart disease, and some cancers as well, as they contain high amounts of calories, low dietary values, and this is by avoiding processed foods, taking care to eat vegetables, legumes, fruit, meat, fish, eggs, nuts, and yogurt.

Diet for lactating mothers

Dietitians are advised to maintain the strength, health, and fitness of the body to eat foods rich in fiber, proteins, and vitamins, with low saturated fat, and eat amounts of iron-rich foods to resist surgery. The extravagant system starts from day one for an open period and can be changed with ingredients while maintaining the number of calories and sticking to the times.

Diet plan for lactating mothers

Breakfast

Between 7:00 and 8:00, it is a glass of sweetened milk with a spoonful of honey, two eggs, a little white cheese, brown bread, a glass of apple juice, and one serving of fresh fruit such as apples, apricots, or bananas.

Snack

Between 10:00 and 11:00, a glass of milk with a piece of brown bread and a teaspoon of jam.

Lunch

At 2:30, it is a low-fat soup dish, grilled red meat, a vegetable salad, and a glass of apple juice.

Snack

It is at 5 o'clock and it is a fruit of dried fruit with a glass of milk.

Dinner

At 7:00 a.m., it's a brown piece of bread with a piece of white cheese, a glass of skimmed milk, a plate of vegetable salad, and a medium-sized piece of fruit.

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References

Postpartum diet recipes,  Postpartum diet , Diet plan for lactating mothers
- Stephanie Watson, "8 Tips for Losing Weight After Pregnancy"، www.webmd.com.
- JULIET WILKINSON (13-6-2017), "How to Get Rid of Hanging Belly After Pregnancy"، www.livestrong.com
- Elise Mandl, BSc, APD (13-11-2017), "16 Effective Tips to Lose Baby Weight After Pregnancy"، www.healthline.com.

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