NUTRITION AND DIET FOR NEW MOMS
Becoming a new mother is a joyous occasion for most women. From the birth of the child through their transformation into adulthood, its an experience not worth missing out on. During pregnancy a woman stands to gain between twenty-five and thirty-five pounds. After she has given birth some pounds are dropped but what kind of diet and nutrition plan should she be on? Today I am going to discuss nutrition and diet for new mothers.
Plan for a Healthy Diet:
When dieting a new mother should be focused on a few things . The first is knowing when you are becoming hungry. Make mental notes of your feelings before you eat and after. You want to make sure you do not feel like you are under eating or over eating. You also need to consume food every three hours. This will help keep you energized. Lastly you must take it easy. Do not focus on diets that restrict your food intake. You should expect to lose up to two pounds a week.
Energy Boosters:
A new mom should start off by eating a healthy, balanced breakfast in the morning. Leave the sugary, and simple carbohydrates on the table and utilize proteins like eggs and yogurt, and complex carbohydrates like oatmeal and whole grain breads for breakfast. Instead of eating three meals a day, break them up into five smaller meals. This will help boost your energy throughout the day while taking care of your newborn. You should try to consume healthy snacks and small meals during the day to keep your energy levels up. You should also stay away from unhealthy diets that restrict calorie intake or encourage you to miss meals.
After giving birth a woman can experience fatigue throughout her day. Drinking water consistently throughout the day boost your energy up lessening the chance of experiencing dehydration. It is important not to go to coffee or sugar for quick energy boost because after the boost of energy you receive wears off, you may crash, as it will leave you more tired that before. Instead of caffeine or sugar grab some fruit. Fruit will give that boost of energy you need without the added crash later and is also good for your digestive tract.
Super foods to consider:
There are many foods that can give a new mother not only a boost of much needed energy, but much needed heath benefits. Take for instance salmon, salmon produces the DHA. DHA helps stimulate the newborns nervous system and aid in development. It also helps stabilize the mothers mood, which may in turn help in the prevention of postpartum depression issues. Though salmon is good for you it should only be consumed in small amounts do to mercury exposure. Dairy products low in fat are a good source of nutrition for new mothers as well . They contain vitamins such as vitamin D and B and calcium, all which help aid in the development of your child's bones while breast feeding.