The ideal way to shed those extra kilos after pregnancy can be through healthy eating and regular exercise. There is no magic to get back the slim figure but adopting a balanced diet can make you ready to fit-in to any outfit. Following a post pregnancy diet is different from a normal diet as a new mother requires certain nutrients in her diet that can keep both – the mom and child healthy and fit.
Know about the particular kind of food items that may help trim down extra fat and help you boost your energy required to take care of your child. Before zeroing down upon the kind of nutrients to eat and the amount of food to consume, it is necessary to chart out a post pregnancy weight loss plan.
Diet high on protein
Have food items rich in protein. They are good to fight hunger and act as a source of iron as well as Vitamin B12. Intake of protein foods like fish, eggs and beef is important for better energy levels. Remember that post pregnancy weight loss diet should have less of fat as it is one of the major causes of cardiovascular diseases.
Anti-inflammatory food items
The trauma and stress that body goes through while giving birth, can cause internal inflammation. The body can become capable of fighting such issues only if everything from berries to turmeric to green tea is included in the diet. In such times, processed sugar is to be particularly avoided as it can raise blood sugar and increase inflammation.
Lose weight but produce enough milk
Post pregnancy weight loss must be planned while keeping the health of the baby in mind. Therefore, new mothers should refrain from drinking alcohol but have lots of water instead. Whatever they eat during this period, becomes part of the milk. So, they can eat things like chamomile, fenugreek seeds and fennel to increase milk production.
Have vitamin supplements
A lot of Vitamin-A gets lost from your body through breastfeeding. Therefore, go for carrots, spinach, kale and sweet potatoes. Same is the case with Vitamin C which can be added to the body through oranges, red pepper and broccoli. Vitamin D is for the bones and since new mothers do not go out in the sun for the entire day for the daily dose, they should have more of eggs, fortified milk and mushrooms. Eat eggs, seeds and nuts to maintain Vitamin E in the body for healthy blood circulation. Keep the blood pressure in control by eating bananas, squash and lima beans more often as they provide potassium to the body.
Keep teeth and bones strong
Taking dairy rich products is necessary for the strength of teeth and bones. Also, calcium supplements, peas, beans, leafy greens and figs keep the bones strong.
Fish oil works
Fish oil supplements include Omega-3 fatty acids as they work upon the motor, sensory and cognitive development of an infant. Since they are present in abundance in the breast milk, eating tuna, walnut and salmon for the mother is helpful in decreasing her postpartum depression as well as good for the mental growth of the baby.