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Diet Chart For post pregnancy

About

The time post the pregnancy is crucial. A lot of blood and body nutrients are lost during the process of giving birth. Months before the pregnancy, a lot of care is taken in terms of health of mother and her diet. This ensures proper health of the child as well. During pregnancy, there can be various complications and to overcome the loss of nutrients from the body, the mother should follow a post pregnancy diet.

The post pregnancy diet focuses on reimbursing the lost nutrients and energy of the body. This diet will help in regaining the energy back which is required to take care of the baby. Mother’s milk is considered to be the purest form of nutrient resource for the born baby. Therefore, the diet should include all the necessary elements.

Eggs are a good supplement to be included in diet. If you are a vegetarian, you can opt to choose leafy green veggies, fruits - oranges especially, legumes, fruits like blueberries. A whole-grain cereal will bring a healthy start to the day. Consuming water is necessary as it helps to keep the body hydrated.

Following a proper diet plan will ensure the optimum use of the diet.

Diet Chart

Days
Breakfast
(8:00-8:30AM)
Mid-Meal
(11:00-11:30AM)
Lunch
(2:00-2:30PM)
Evening
(4:00-4:30PM)
Dinner
(8:00-8:30PM)

Food items to limit

  1. chocolate
  2. spices (cinnamon, garlic, curry, chili pepper)
  3. citrus fruits and their juices, like oranges, lemons, limes, and grapefruit
  4. strawberries
  5. kiwifruit
  6. pineapple
  7. the "gassy" veggies (onion, cabbage, garlic, cauliflower, broccoli, cucumbers, and peppers)
  8. fruits with a laxative effect, such as cherries and prunes

Do's and Dont's

Do's & Don'ts:

  1. Get plenty of rest. Get as much sleep as possible to cope with tiredness and fatigue.
  2. Seek help. Don’t hesitate to accept help from family and friends during the postpartum period, as well as after this period.
  3. Eat healthy meals. Maintain a healthy diet to promote healing. Increase your intake of whole grains, vegetables, fruits, and protein.
  4. Exercise. Your doctor will let you know when it's OK to exercise. The activity should not be strenuous.
  5. Eat high-fiber foods to stimulate bowel activity, and drink plenty of water. Ask your doctor about safe medications. Fiber can also relieve hemorrhoids, as well as over-the-counter creams or sitting in a sitz bath.
  6. Losing weight also involves eating healthy, balanced meals that include fruits, vegetables, and whole grains.

Food items you can easily consume

  1. Low-Fat Dairy Products : Milk delivers a boost of bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium.
  2. Legumes : Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians.
  3. Blueberries : These satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high.
  4. Brown Rice : Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.
  5. Oranges : Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women.
  6. Eggs : Opt for DHA-fortified eggs to boost the level of this essential fatty acid in your milk.
  7. Whole-Wheat Bread : olic acid is an important nutrient in your breast milk that your baby needs for good health, and it's crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with it, and also give you a healthy dose of fiber and iron.

Popular Questions & Answers

What s the best diet for pregnancy. His power for pregnancy is not able. How can we improve it.

MBBS, MD - Community Medicine
General Physician, Jaipur
What s the best diet for pregnancy. His power for pregnancy is not able. How can we improve it.
There is no such diet, however, especial supplement may require based on medical evaluation of patient.

What is post pregnancy sex and how to maintain the diet when pregnancy and what are the best recommended foods in pregnancy?

MD - Obstetrtics & Gynaecology
Gynaecologist, Mumbai
What is post pregnancy sex and how to maintain the diet when pregnancy and what are the best recommended foods in pre...
In first 3 months there is increase chance of vomiting, so better to avoid more spicy and oily food. All kinds of food you can eat. Focus on green leafy veg, fruits and wallnuts. Continue eating all what you were eating before. Usually during pregnancy food rich in fibre and folic acid i. E. Green leafy vegetable, protein like chicken, fish, pulses and more fruits and dry fruit should comprise of healthy diet. Along with tat full glass of milk twice a day will supplement calcium. Yes sex can be practice during pregnancy. After 5 months of pregnancy one needs to change the position of male partner. Intercourse can be practiced in male standing position or sideways position. Male partner should not lie on the tummy or growing fetus.
1 person found this helpful

What could be precaution in second month of pregnancy in risky pregnancy and monthly diet best.

BHMS
Homeopath, Faridabad
What could be precaution in second month of pregnancy in risky pregnancy and monthly diet best.
hello, you should consult a good gynaecologist and Nutritionist. They will suggest you everything in a proper manner according to the medical condition. Take care.
2 people found this helpful

Pls say the pregnancy time food diet .sleeping times all the things which can do in pregnancy period.

Diploma in Obstetrics & Gynaecology, MBBS, MD - Community Medicine
Gynaecologist, Lucknow
Pls say the pregnancy time food diet .sleeping times all the things which can do in pregnancy period.
Hello, pregnancy is a normal phenomenon in the life of a lady. You should be stressfree and take lots of milk products, fruits and vegetables. Your diet should be balanced diet with proteins and minerals. You should avoid very oily and spicy food.
1 person found this helpful

I want to ask about the Healthy diet chart in pregnancy. Do's and don't in a pregnancy? Please suggest

Bachelor in food, nutrition and dietetics
Dietitian/Nutritionist, Guwahati
I want to ask about the Healthy diet chart in pregnancy.
Do's and don't in a pregnancy? Please suggest
Hello Dear. Pregnancy is a very crucial period and the nutritional requirements need to be met to unsure a healthy pregnancy. Total calorie requirement increases by 300 kcals per day. Hence you need to increase your food intake. Include all food groups- Cereals, pulses, fruits, vegetables, nuts, healthy sources of fat, eggs, lean meats, fish and milk. Go for a diet rich in Fibre. Avoid all processed and preserved food items. Ensure to hydrate yourself with enough fluids. For more personalised diet plans, you can contact me. Diet plans are provided for every month of the pregnancy.
1 person found this helpful

Popular Health Tips

Diet in pregnancy

MD - Obstetrtics & Gynaecology, MBBS
Gynaecologist, Gurgaon
Diet in pregnancy
A pregnant woman should take utmost caution of what she eats. A nutritious diet rich in proteins, iron, calcium and omega 3 fatty acids is recommended. Overall besides normal food make sure she takes a big glass of milk daily, 2-3 eggs in a week, chicken/ fish twice a week, take 2 helping of fruits and salads daily. Taking 5-6 almonds alone a piece or two of walnuts daily should overall take care of your nutritional requirements. Hope this helps you.
10 people found this helpful

Diet in Pregnancy

MS - Obstetrics and Gynaecology, MBBS
Gynaecologist, Gurgaon
Diet in Pregnancy

Pregnancy is a very special time in a woman's life when there is an added focus to take care of yourself and your unborn child. The adage 'you are what you eat' takes on a whole new meaning during this period as it becomes the soon to be mother's responsibility to pack in extra nutrition to nourish her growing bump. Doctors often add in a dose of vitamins to ensure that the both mother and child are well nourished. But beyond that, the food choices you make will maintain a healthy weight gain for you and your baby and eventually even help when you want to shed the extra weight after your child is born.

Here are some tips to have a perfect diet during your pregnancy

  1. Load up on the good stuff: Even if you've always been eating healthy, it is time to crank things up a notch and include more proteins, vitamins, minerals especially folic acid and iron and some extra calories for energy and increase it as you progress in your pregnancy. But eating to get more nutrients doesn't have to mean eating more in general. If you are already at a healthy weight, then you don't need extra calories in the first trimester. In the second trimester, you need about 340 extra calories a day and about 450 extra calories a day in the third trimester. The numbers will change if you are underweight or overweight.
  2. Say no to some: During pregnancy, give a skip to food items like raw seafood and undercooked meat and poultry. This could lead to potentially dangerous infections. Other foods to steer clear from include unpasteurized milk and soft cheese. All of these are possible sources of bacteria that can be harmful to an unborn child. It is always good to give your fruits and veggies a good extra wash, as always. Try to avoid the known culprits like popular local fruits that may be laden with artificial ripeners. Also avoid food with excess oil or preservatives. You will also have to say a complete no to alcohol or smoking during this period. While most sites suggest that you also ditch your caffeine fix, you can best keep it less than 200 mg or 12 ounces in a day. Stick to decaffeinated tea and sodas when possible. Some other foods that have to be avoided during pregnancy are packaged food, cold drinks, preserved food items as they contain preservatives, which are harmful. Also, chinese food should be avoided as it contains monosodium glutamate, which is again harmful due to teratogenic chemical.
  3. Diet a big no: Another big no during pregnancy is dieting or controlling the intake of food to lose weight. Pregnancy is the time you actually, for once, get to legally gain weight and be happy about. Don't mess up your natural system with forced diets.
  4. Keep the food coming: Pregnancy is the time for food craving at all odd hours and the time to give into them without an ounce of guilt! If you are dealing with nausea and food aversion, try to stick to small meals throughout the day. Replace the chips with carrot sticks and the pizza slice with soup. If that sweet tooth starts acting up, give it a frozen fruit dessert or shake.
3189 people found this helpful

Pregnancy Diet

Bachelor of Unani Medicine & Surgery (B.U.M.S), PGD(Sexual Medicine & Councelling)
Sexologist, Panaji
Pregnancy Diet

Eating fish during pregnancy can make your child smart and brainy.

Post Pregnancy Care

MD - Obstetrtics & Gynaecology, MBBS, FNB Reproductive Medicine, MRCOG
IVF Specialist, Mumbai
Post Pregnancy Care

Maintaining a healthy and balanced diet post pregnancy is as equally important. Abstain from alchohol, if you are breastfeeding your baby.

1 person found this helpful

Pregnancy And Post Pregnancy Weight Loss Diet!

B.Sc - Home Science, - SNDT Women's University, Mumbai
Dietitian/Nutritionist, Thane
Pregnancy And Post Pregnancy Weight Loss Diet!

Losing the post-pregnancy weight can easily be one of the most difficult and dreadful things for a woman to do. The sheer joy of having a child of your own is quickly overshadowed by postpartum blues. Losing those extra pounds assumes topmost priority. Although getting into the habit of eating healthy should always be followed, it is important to note that your body needs adequate time to recover from labor as well.

In order to achieve that fit and healthy body you keep dreaming of, a perfect post pregnancy diet is to be strictly followed. A healthy diet is a key element of getting back in shape. You need to be careful about the food you intake after pregnancy. Being callous about eating can lead to more problems of weight gain and obesity in the future. Therefore, keeping track of your eating habits and following a diet plan is given utmost importance.

The Golden Rules of Getting Back In Shape
We know that eating right is the first step towards getting the perfect post-pregnancy body; however, certain rules are to be followed in order to see a significant change in yourself.

  1. Remaining stress-free is the solution to all your health-related problems. From mental stability to getting back in shape, following this commandment will give you the desired result in every sphere of life.
  2. Detoxifying your body from everything unhealthy helps you tremendously. You need to avoid smoking and limit your alcohol intake to get fitter quickly.
  3. Vitamin B6 and Zinc are necessary for the body to balance the hormones. Eating red meat, nuts, broccoli, bananas, egg yolks and oats can all be extremely helpful.
  4. You need to balance your blood sugar level with the help of low glycemic foods as well.

Begin With The Right Breakfast – We all know that the first and the most important meal of the day is breakfast. Breakfast gets you all charged up and provides you with the energy required for the upcoming day. For women who just went through labor, eating an omelet with a whole grain toast is ideal. Apart from that, a berry smoothie made with berries, nuts and seeds and porridge made with cinnamon, flaxseeds and coconut milk can also be helpful.

Sustain With the Right Lunch: Eating grilled chicken, baked sweet potatoes, cottage cheese with a generous serving of green vegetables and plenty of herbs can satisfy your taste buds and help you shed those extra pounds at the same time.

The Prefect Dinner to End Your Day: Who said you have to give up on your happiness to get rid of the extra weight from your body. With the help of these delicacies, you can end your day feeling content and happy. Eating Salmon with mashed sweet potatoes or beef stir-fry with a serving of rice can be an absolute delight for all those new mothers who wish to get healthy. In case you have a concern or query you can always consult an expert & get answers to your questions!

2245 people found this helpful
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