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PARENTING PREGNANCY

Why every new Mother should focus on nutrient-rich Diet

May 26, 2019
diet for new mothers

You have welcomed a new-born home. Now what?

The foremost thing to be taken care of, after coming back Home is the Mother’s Diet. If this requirement is met, rest everything can be handled easily.

So the diet for new mothers should be the priority. The most common myth around it is to eat sufficient quantity for 2. Whereas the reality is to eat sufficient nutrient for 2.

How much extra? Additional 330 to 400 calories a day.

Why the diet for new mothers should be nutrient-rich

To keep away postpartum depression

Related post- How to prevent Postpartum depression

A Nutrient-rich diet is a must to keep mental anxiety at bay, which is a common visitor after delivery.

Specific nutrients are needed in greater quantities and deficiencies in these nutrients may increase the risk of postpartum depression. Nutrition plays an important role in hormonal regulation.

To ensure Bone health

If you are breastfeeding, your bones need more calcium to fulfill the baby’s nutrition needs. Women often lose 3 to 5 percent of their bone mass during breastfeeding.

Keep a tab on your diet to prevent osteoporosis in the later stages of Life.

To stay physically fit

It’s very important for a new Mother to stay physically fit as she has to cater to the needs of a new-born baby.

Moreover, good diet helps in fast healing and recovery.

To ensure good milk production

Breastmilk is the only diet for your baby until 6 months of age. So, focus on your Diet to ensure good milk production.

While nursing, a lot of care concerning the diet of the mother should be taken care of.

diet for new mothers
Organic nutritious Cookies for Lactating Mothers

What to include in the diet for new mothers? [Vegetarian Diet]

Carbs

Whole wheat breads, pasta, cereal, brown rice and oatmeal.

Calcium and Vitamin D

  • Cow milk and other dairy products.
  • Green leafy vegetables
  • Millets
  • Nuts and Seeds

Protein

Dairy, beans, nuts and seeds.

Fibre and Folate

Fruits including Apples, Oranges, Melons, Chiku(Sapota) and Papaya.

Iron, Vit B and Zinc

Dates, dried fruit, nuts, seeds and dairy products.

Leafy vegetables

Note: Avoid vegan Diet otherwise your body will not get sufficient amount of B12. Supplements should be used to support a healthy diet and not replace it.

Additional Tips:

  • Eat small but multiple times a day.
  • Keep yourself hydrated, even during the night.
  • Munch on something before every feed.

My quick go-to meals:

Millet and Oats (full of veggies and saute with curry leaves) for lunch and Dinner.

Dry-fruit enriched Panjiri with a glass of turmeric milk for breakfast.

Organic cookies from Early Foods for in-between meals.

Disclaimer: This is a sponsored post but all reviews are personal.


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