Diet Chart For post pregnancy

The time post the pregnancy is crucial. A lot of blood and body nutrients are lost during the process of giving birth. Months before the pregnancy, a lot of care is taken in terms of health of mother and her diet. This ensures proper health of the child as well. During pregnancy, there can be various complications and to overcome the loss of nutrients from the body, the mother should follow a post pregnancy diet.

The post pregnancy diet focuses on reimbursing the lost nutrients and energy of the body. This diet will help in regaining the energy back which is required to take care of the baby. Mother’s milk is considered to be the purest form of nutrient resource for the born baby. Therefore, the diet should include all the necessary elements.

Eggs are a good supplement to be included in diet. If you are a vegetarian, you can opt to choose leafy green veggies, fruits - oranges especially, legumes, fruits like blueberries. A whole-grain cereal will bring a healthy start to the day. Consuming water is necessary as it helps to keep the body hydrated.

Following a proper diet plan will ensure the optimum use of the diet.

1. chocolate
2. spices (cinnamon, garlic, curry, chili pepper)
3. citrus fruits and their juices, like oranges, lemons, limes, and grapefruit
4. strawberries
5. kiwifruit
6. pineapple
7. the "gassy" veggies (onion, cabbage, garlic, cauliflower, broccoli, cucumbers, and peppers)
8. fruits with a laxative effect, such as cherries and prunes

Do's & Don'ts:

1. Get plenty of rest. Get as much sleep as possible to cope with tiredness and fatigue.
2. Seek help. Don’t hesitate to accept help from family and friends during the postpartum period, as well as after this period.
3. Eat healthy meals. Maintain a healthy diet to promote healing. Increase your intake of whole grains, vegetables, fruits, and protein.
4. Exercise. Your doctor will let you know when it's OK to exercise. The activity should not be strenuous.
5. Eat high-fiber foods to stimulate bowel activity, and drink plenty of water. Ask your doctor about safe medications. Fiber can also relieve hemorrhoids, as well as over-the-counter creams or sitting in a sitz bath.
6. Losing weight also involves eating healthy, balanced meals that include fruits, vegetables, and whole grains.

1. Low-Fat Dairy Products : Milk delivers a boost of bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium.
2. Legumes : Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians.
3. Blueberries : These satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high.
4. Brown Rice : Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.
5. Oranges : Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women.
6. Eggs : Opt for DHA-fortified eggs to boost the level of this essential fatty acid in your milk.
7. Whole-Wheat Bread : olic acid is an important nutrient in your breast milk that your baby needs for good health, and it's crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with it, and also give you a healthy dose of fiber and iron.