What You Need To Know When Planning Your Postpartum Diet

vitamins-increase-fertility-1aAre you a new mom who wants to get her body back to her pre-baby shape? If so dieting is NOT for you. Most diets encourage women to drastically reduce the number of calories they are consuming in a day, as we all know you have to burn more calories than you eat in order to lose weight. However, as a new mom cutting calories not only takes away from you, but also from your baby, especially if you are breastfeeding. Instead of jumping into calorie cutting, it is important to plan a postpartum diet that will keep you looking and feeling your best, as well helping you shed those unwanted pounds.

Here is a look at the two rules you need to live by when planning your postpartum diet.

Rule One: Protein
When planning your meals or even your grocery list you want to think about foods that are high in protein. In fact, the more high protein foods you choose the better. High protein foods are a great choice when trying to lose that excess baby weight because they actually contain a hormone that can help fight hunger. Many people make the assumption that carbs are going to be more filling, but it has been proven that protein packed foods fill you up longer than carbs. As an added bonus, these foods are also packed with vitamin B12 and iron, which have been shown to give energy levels a boost, something that all new moms need! Some examples of protein rich foods include beef, eggs, and fish. However, you want to opt for lean cuts of beef, as excess fat is not going to help on your weight loss journey.

Rule Two: Know What Vitamins A New Mom Needs
As a new mom it is very important that you learn about the different vitamins that your body is going to need when planning your postpartum diet. While it is important to eat a healthy diet that contains a variety of vitamins and nutrients there are certain vitamins that are more vital for a woman who has just given birth. Here is a look at the most important vitamins to include in your diet:

Potassium – One of the best things about potassium is that it will help lower your blood pressure, but it is not included in a multivitamin. You can buy potassium supplements, but you will also want to add foods that are rich in potassium to your diet in order to hit the 3,500 milligrams needed each day. Examples of these foods are bananas and all different kinds of squash.

Vitamin D –This is important because it helps to keep your bones strong, but for new moms it is somewhat hard to obtain. The reason it is so hard for new moms is because Vitamin D is absorbed through the skin from the sun’s rays, but most new moms stay inside with the baby. Supplements are available but they alone will not help you hit the recommended daily amount of 200 IU, so add milk that has been fortified with Vitamin D to your diet, along with mushrooms and eggs.

Vitamin A – For women who are breastfeeding there is a 1,300-microgram daily recommendation, which can be obtained through supplements and foods. Some foods that you can add to your diet include sweet potatoes, spinach, and carrots. A high dose is recommended because of how much vitamin A women lose through breastfeeding, it has to be replaced in order for mom to be healthy.

Vitamin C – This is something else that you pass on to your baby, as you are breastfeeding, so you tend to lose a lot of it to help keep your baby healthy. Doctors recommend that you get at least 120 milligrams of Vitamin C a day, which can be found in supplement forms or in fruits and vegetables. Examples include oranges and red peppers.

Vitamin E – This is important for your circulation, which poor circulation can lead to quite a few problems. Vitamin E is found in eggs and nuts, as well as seeds and you should try for 19 milligrams a day.

Image Source: health.howstuffworks.com

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