Being a new mom is an exciting new phase of your life. You are probably still in awe after seeing your precious newborn baby. However, that’s where the real struggle begins. New moms find it hard to recover after giving birth for so many reasons.
First of all, you would most likely end up with little sleep in the first few months. Additionally, you’ll have to take care of a needy baby all day and all night. These things could take a toll on your health and might weaken your body.
That’s why you need to take care of yourself as well. You will be able to do your responsibilities as a mom if you recover in the most healthy ways. If you’re not sure where to start, this article will guide you all the way.
How Much Food Should You Eat?
Generally, most new moms need at least 1800 to 1200 calories per day. But if you are nursing your baby, you need to add 500 more calories. However, there are other factors to consider. You might need to add a few more calories if you are breastfeeding two or more infants, if you work out daily, and if you’re underweight.
The best way to determine is by speaking to your doctor. He will figure out the number of calories you need and if you need to take supplements.
Nutrients
Even though you’re no longer eating for two, you still need to restore many essential nutrients. Doing so will help you recover quickly so you can take care of your little one efficiently. So how are you going to get all the nutrients you need?
For each meal, make sure that your plate has fruits, vegetables, and whole grains. As much as possible, avoid processed foods and beverages high in sugar, saturated fat, and salt. Overall, you need to eat healthy meals and avoid foods that don’t contain nutrients.
Here are the nutrients you must receive daily:
Protein
Protein is found in eggs, soy products, seafood, lean meats, and beans. This nutrient helps your body recover from childbirth quickly. Breastfeeding moms should aim for at least five servings of protein a day. You may also ask your doctor which whey protein powder concentrate is safe for breastfeeding moms.
Calcium
New moms need at least 1,000 mg or three servings of low-fat dairy every day. You can get calcium from yogurt, milk, cheese, and soy milk. Calcium improves your bone health which is significantly affected during pregnancy.
Iron
Everyone needs iron. This nutrient helps your body produce blood cells, which is very important, especially if you lose blood during childbirth. Foods high in iron are red meat, tofu, poultry, and beans.
Breastfeeding moms are encouraged to take nine to ten mg each day. If you have any health conditions or a special diet, it would be best to consult your doctor before making any diet changes.
Losing Baby Weight
Understandably, you want to lose the extra weight you gained during pregnancy. Losing weight fast is tempting, but new moms must be cautious in speeding up the process. Remember that eating less may cause you to lose energy, and when that happens, you might not be able to look after your child.
The best way to lose weight is by adhering to a healthy diet, planning your meals, and working out once your doctor approves. In the first few weeks after giving birth, walking and light exercises could be helpful. You can gradually increase the intensity of your workout as you recover.
What You Need to Avoid
New moms also need to be very cautious in choosing the foods they eat. Always remember that you can pass the food you eat to your baby through breast milk. Here are the foods that you must not consume habitually:
- Caffeine. Your love for coffee may be hard to resist, but too much caffeine and soda may affect your baby’s sleep pattern. If you want your baby to sleep better, limit your caffeine intake to one cup a day
- Alcohol. While doctors do not fully restrict moms from drinking alcohol, too much drinking may harm your baby. Always talk to your doctor about the dangers it poses if you drink alcohol while breastfeeding.
- Some kinds of fish. Not all fish are harmful to babies. However, you must avoid eating mackerel, shark, and swordfish in the meantime. These kinds of fish are high in mercury which you can pass on to your baby through milk.
Motherhood is a beautiful journey. However, taking care of your precious baby doesn’t mean that you have to stop caring for yourself. Always remember, the best way to care for your child is if you are healthy as well.
