10 tips on women’s nutrition after pregnancy
In medicine, pregnancy, childbirth and breastfeeding are normal physiological processes. This physiology is also a physical challenge that can cause psychophysical consequences. The extra weight during pregnancy is approximately 8 kilograms. Practice says that this number sometimes triples. Being overweight is the most common challenge for all women after pregnancy and childbirth. Regeneration of the organism after childbirth lasts from one month to twelve months. During this period, women are recommended to avoid demanding diets and workouts that burden the body. The solution to gaining weight after pregnancy is to change your diet.
- The official recommendation is that a woman’s diet (after childbirth) should be adjusted to the physiological needs of a healthy adult organism. An old saying goes that pregnant and breastfeeding women “should eat for two”. However, scientific studies say that a woman needs nutrients and not calories.
- In the months after giving birth most mothers should take between 1800 and 2200 calories a day. In breastfeeding women, this number is increased by 500 extra calories. The postpartum period requires vitamins, minerals, fiber, protein, and fats and healthy sugars. Reduced intake of fast food, high-sugar commercial beverages, saturated fats and simple sugars is recommended.
- Restrictive diets should be avoided as they can increase hormone levels. This can adversely affect the recovery process of the organism and the mental health of the mother and baby.
- A varied diet is the best way for the body’s metabolic adaptation after childbirth. The daily diet should include fruits, vegetables, whole grains, dairy products and protein-based foods.
- It is important to compensate for the level of calcium, ie about 1000 mg per day that is spent on the process of lactation and regeneration of the liver and muscle mass.
- Iron in the blood needs to be replenished to balance the blood picture. It is desirable to consume green vegetables, nuts, cocoa powder and red meat and poultry. Calcium and iron in the form of supplements should be taken by vegetarians.
- Water is a metabolic stimulator for a healthy organism. For a pregnant woman, 2 liters for 25 kg of body weight is recommended. This is especially important for breastfeeding.
- Proteins are important for the recovery of the body and muscles after childbirth and maintaining an optimal metabolic profile. The breakdown of fat deposits is stimulated with increased protein intake. A good source of quality protein is young low-fat cheese and low-fat milk.
- For the regulation of the diet, beans, peas, eggs, seafood and fish are recommended. Soy should be avoided due to its high estrogen content or used under medical supervision.
- Fruits and vegetables contain a lot of vitamins dissolved in water. In addition, they offer optimal fiber intake. Fiber is essential for the recovery of the intestinal flora, the stimulation of peristalsis and the prevention of obstruction of the digestive tract.