While the sight of a pregnant belly fills us with joy, after giving birth we want to regain our former figure as soon as possible. However, it is worth refraining from losing weight for at least the next two months. In the meantime, make sure to include in your diet balanced nutrients that will support your and your baby’s health.
It may be heartening to think that you lose up to 500 more calories a day during lactation. Since breast milk is up to 750 ml, you should increase your water intake to at least 2,7 liters per day. In this way, you will lose weight more easily and support lactation. Remember that five light meals a day will mobilize your metabolism accordingly, so don’t go hungry. Undereating will have the opposite effect to that intended.
Ingredients of the greatest importance for a nursing mother
- Omega-3 acids soothe inflammation, are recommended especially for mothers who have undergone a caesarean section. It is worth eating walnuts, flaxseed, and fish. Let’s include the latter in the menu twice a week. However, due to mercury and dioxin contamination, avoid tuna, king mackerel and perch, and reach for sprat, trout, herring and shrimp.
- Vitamin D is all the more necessary as it penetrates into the food consumed by the infant. It is responsible for the work of the nervous system, the health of teeth and bones. Include anti-osteoporosis calcium in your daily diet, which is an invaluable source of green vegetables, such as kale, broccoli or green peas. Vitamin C, which participates in collagen processes, improves the condition of the skin and joints. As often as possible, let’s reach for peppers, parsley, kiwi, citrus, apples and blueberries.
- Due to the loss of a large amount of blood during childbirth, new mothers are often diagnosed with mild anemia. It is not advisable to drink coffee or tea with meals, as they limit the absorption of iron. Legumes and pumpkin seeds will come in handy.
- Twice a day, enjoy green tea, which is rich in flavonoids that fight free radicals. In addition, it prevents fat tissue and accelerates its burning.
- Cooked turkey meat or baked in foil will provide the highest quality proteins, and dairy products will additionally supplement our body with CLA acids. Choose natural yoghurts, because they do not contain sugar or artificial additives that could get into the milk.
- Instead of smearing bread with a layer of butter or margarine, it is worth soaking it with olive oil rich in unsaturated fatty acids, which is important because EFAs support the immune system.