Throughout your pregnancy, you take enough care to ensure that your pregnancy diet is beneficial to the health of you and your little one. But it is also important to pay attention to your diet after delivery, because as a new mom, you have new responsibilities to attend to, and you need strength to deal with them.
Your diet after delivery has to be balanced and include all food groups, because you will also be breastfeeding while your body recovers from the toll your delivery has had on it. Include nutrient-dense and protein rich food in your postpartum diet, as it can make a huge difference to recovery and health. Here are some reasons you should include healthy sources of protein in your diet:
1. Recovery After Delivery
Your diet after delivery determines your recovery. During pregnancy, your body has gone through a lot of changes, and delivery puts a lot of strain on you. In order to recover, your body needs a balanced diet rich in protein, fruits and vegetables, and other nutrients, which will all contribute to tissue repair, muscle strength and recovery. It can take months for your body to recover. Keep yourself healthy during recovery with a balanced diet and a slightly increased protein intake to help recovery.
Breastfeeding moms need slightly more protein and calcium so that they can maintain bone and muscle strength after delivery. Include high protein foods like dairy products, meat, eggs, low-mercury fish, vegetables, pulses and oats in your diet after delivery. Dairy products are sources of protein as well as Calcium, which is very important for your baby’s growing bones and teeth. You need to stay hydrated and follow a balanced diet after delivery so that you can breastfeed your baby while also keeping yourself healthy.
3. Maintain A Healthy Weight
After delivery, you might be trying to lose your pregnancy weight. But instead of stressing about it, you should focus first on you and your little one. Eating a balanced diet after delivery is the best answer. A balanced diet should include whole grains, fruits, vegetables, healthy fats and protein rich food. Traditionally, you may be asked to eat ghee, butter and sweets because your body needs more calories when you are breastfeeding. But instead of these, opt for vegetables, fruits and high protein foods, adding quality to your diet. This will help you avoid unhealthy weight gain and maintain a healthy weight.
The Best Sources Of Protein After Delivery:
You may find it difficult to pay too much attention to yourself when you are busy looking after a newborn. It helps to thus be aware of the nutrients in food. Below is a list of protein rich food that you should include in your diet:
Eggs are great sources of protein, vitamins and minerals. This protein rich food also contains Choline, which is involved in your baby’s brain development. Selenium, another mineral present in eggs, can reduce cell damage and slow down ageing. It is even recommended to eat an egg a day as it is a protein rich food, a source of vitamins, minerals and trace elements, and the simplest breakfast you can eat.
Pulses, which are legumes, are high protein foods which also give you vitamins, minerals and fiber. These include beans like green beans and rajma, lentils like moong dal, toor dal and chana dal, as well as peas. Not only are they easily available sources of protein, but they also count as part of your daily recommended vegetable servings.
Oats are known for being a healthy carbohydrate source, but they are also rich in fibre. What you probably may not know is that oats are high protein foods! They are great sources of proteins, fibre, and energy for a new mom, especially for breastfeeding moms. They give you a stable energy boost. Oats help you maintain a healthy weight and keep digestion on track - which is important after delivery - especially after a C-Section. Fiber rich foods are important as they help avoid constipation, which can strain the abdomen after a C-Section.
4. Dairy Products
Milk, cheese and yogurt are not only protein rich food, but they also give you calcium, which is very important for breastfeeding moms. These foods are also important during pregnancy for similar reasons. Your baby’s and your bone and tooth health depends on your calcium intake. Moreover, they may be one of your main sources of protein if you don’t eat eggs or meat.
5. Low-mercury Fish
Fatty fish is a source of healthy fats or Omega-3s which help with your baby’s brain development during breastfeeding. Fish is also a high protein food, but you should opt for low-mercury fish like salmon, light tuna, and codfish. Limit your servings of seafood to 2 to 3 times a week to reduce the risk of mercury poisoning.
It is recommended to stick to white poultry meat as it is lower in fat, and safer than red meat. Meat is one of the high protein foods, but you should never eat undercooked, raw or unhygienically stored meat as it can make you unwell.
Remember that although protein is very important in your diet after delivery, you should never have too much of it as it can put strain on your body. Also remember to drink enough water, eat lots of fruits and vegetables, and keep stress at bay.
Your recovery after delivery depends on how well you take care of yourself. Take the help you need to take care of your little one, and allot some time for yourself too. Your baby needs you, and you can do your parenting duties best when you’re healthy!