So, you just put to bed! Congratulations!! Now, what next? There are a whole lot of things going wrong at the same time and you just need to put them in place. In the midst of all that, you have to take care of the new baby, and you have to take care of yourself too. All that postpartum fat and body changes won’t go away on their own. You need to work on them by exercising and eating right consistently if you must see results over time.
For the sake of this post, our focus will be on what you can eat after delivery to help you live the healthiest life possible for you and your baby. If you are here a bit early, you can have a look at the best foods to eat before labor and the best foods to eat during pregnancy as well.
Protein
Protein is always important for healthy living. And if you want to lose some postpartum weight, then you have to eat more protein and fewer carbohydrates. Also, as a nursing mum, you’re expected to eat more protein than when you weren’t breastfeeding.
Aside from helping you keep your calorie count in check, eating protein is important because it’s the foundation of all your enzymes, hormones, and body tissues. It is only fair that you replenish your own supply after supporting your baby’s growth for 9 months and now breastfeeding.
Some great sources of protein for breastfeeding mums are:
1. Salmon
Aside from being a great source of protein, salmons contain omega-3 fatty acids which have been proven to help ward off postpartum depression, amongst other things. It is also one of the sources of naturally occurring sources of vitamin D.
2. Beef
Meat is a good source of protein, as well as minerals and zinc. Beef also contains omega-3 fatty acids and is a reliable way to help you maintain your energy.
3. Eggs
It’s been proven that eggs do not necessarily increase your cholesterol level. This means you can eat more than one whole egg at a time as normal food or even as snacks without feeling guilty or taking any health risks. Eggs contain a little bit of almost every nutrient there is, so aside from protein, they have a lot of other nutrients to offer. Some of them are choline, lutein, riboflavin, and folate.
4. Beans
Beans are a good source of protein, both for vegetarians and non-vegetarians. They provide the body with minerals and phytochemicals. Eating beans is also a good way to keep your calorie count in check so as to see effective weight loss results with time.
Carbohydrates
It’s most likely you’re trying to lose weight and you want to avoid high-calorie foods as much as possible. But you need carbs to stay healthy considering your condition as a breastfeeding mum. Carbohydrates are high in calories and are instant energy giving foods. They are really helpful if you want you to stay up and doing while trying to cope with the challenges of being a new mum.
Just to be on a safer side, try to avoid simple sugars. They can raise your glucose level very quickly and have it drop just as fast. This can cause weakness, tiredness, and depression.
Here are some sources of energy foods you can incorporate in your diet:
5. Oatmeal
Oatmeal is among the most nutrient-dense foods there is. It contains a lot of vitamins and minerals, but that’s not all. It also contains other forms of nutrients like carbohydrates, protein, and fiber.
6. Rice
Rice is mostly carbohydrates, very good for maintaining balanced and sustainable energy. It is also rich in minerals, fiber, and vitamins. It can help combat constipation, control blood pressure, and heart diseases. Rice is also gluten-free. This means it can help you control your cravings.
7. Wheat
Wheat is one of the foods you just have to eat very often after you’ve put to bed. There are a lot of things you can benefit from it. If you want to lose some postpartum weight, wheat will help you do that. Studies show that people who consume wholewheat over a long period of time show a considerable weight loss effect. Wheat also improves metabolism and fights against diseases like type 2 diabetes.
8. Barley
Barley has been a “food thing” from the days of old, and it has managed to remain relevant till today because of it’s versatility and other health benefits. It is one of the best energy foods, as well as helpful when it comes to the bowel movement. It is low in cholesterol, lowers sugar level, and helps balance gut bacteria.
Vitamins and minerals
Vitamins and minerals are very important for you and your baby because they are good for healthy eyes, energy production, immune function, glowing skin, strong and healthy bones, and teeth. They are also good for enhancing blood production and circulation, cell renewal, etc.
Some good sources of vitamins and minerals are:
9. Carrots
Carrots are nutritious. But so are many other fruits. So, why does carrot stand out as one of the best foods to eat after delivery?
If you want your baby to grow healthy and strong, then you have to take a lot of carrots. They are good for the skin and the eyes. They contain anti-oxidants, beta-carotene, and other nutrients that can control leukemia and cancer, and help with bowel movement.
10. Dark leafy green
You might not really be into greens, just like many others. But you just have to eat them or your health and that of your cute little baby may suffer. No woman (or man), especially one who is breastfeeding, should shun greens.
Dark leafy greens will give your body folate, burn fats, help reduce aging, and protect you from certain health conditions. You get all these benefits, and your baby too.
11. Spinach
There are quite a lot of health benefits of taking spinach, especially after delivery. It is a dark leafy green, but it deserves its own spot on this list, and here is why.
- It treats macular degeneration
- Spinach provides you with a better cognitive ability
- Vitamin K is one of its contents; very effective in treating hemophilia
- It is good for maintaining blood pressure
- Helps you and your baby develop and maintain strong muscles
- It reduces the risk of cataract
- It boosts metabolism
Water
You saw this one coming, right? Drink water as much as possible, and you’ll enjoy good health. Some of the benefits of staying hydrated by drinking water after pregnancy are:
- It helps to quickly break down belly fat
- Boosts your milk supply
- Prevents digestive issues for you and the baby
- Relieves sore throat
- Improves skin texture
- Purifies the blood
The breastfeeding stage is a very crucial one. There are a lot of challenges that come after putting to bed. Eating right is one of the ways you can help yourself deal with these challenges.
