Hey everyone! I'm really excited to bring you this guest post from Beth at Carrots Over Cake. Obviously it is a topic that applies to me personally and hopefully to many of you, enjoy!
You’ve given
birth and are enjoying time with your little one. Now it’s time to return to
your busy schedule and this time you have a baby to take care of as well. With
so much to do, it is often difficult to find time to take a break, let alone
make yourself a healthy meal. Although it is much simpler to order food at a
drive-thru or get pizza delivered to the house, these foods will only leave you
feeling sluggish. Consuming foods that are high in sodium and fat but free of
any real nutritional value will rob you of the energy that is so essential to
you and your baby.
It is very
important that you make time to eat a meal that consists of foods that provide
you with not only energy, but also with the kind of vitamins and minerals that
your body requires.
Breastfeeding Mothers
When it comes to
the topic of breastfeeding, everyone forms their own opinion. Some mothers
choose to breastfeed their newborns for months before transitioning to formula.
Others even go on breastfeeding for years. Whichever option you choose, you
should remember for the duration of time in which you breastfeed, the foods
that you eat can—and will—have a direct effect on your baby. This is even more of a reason for mothers to
get proper servings of fruits, vegetables, grains, protein and dairy.
Weight Management
Although you
will want to get rid of your baby weight quickly, keep in mind that this should
be a gradual process. Particularly for breastfeeding mothers, the focus should
be on consuming the right foods rather than the number of pounds you lose.
What you may not
realize is that one risk of losing weight too quickly is decreased milk
production. Mothers that breastfeed actually need to consume 500 more calories
than the average woman. That number may sound la bit scary to a woman
attempting to lose their baby weight, but more calories are burned
breastfeeding than in some individuals’ complete workout.
This is why it
is important to avoid making weight loss the priority. You should instead
ensure that you are taking in an adequate amount of calories and that the foods
you consume are beneficial to you and your infant. Here are some foods that you
will want to incorporate into your diet.
Fruit - When you’re facing a moment of low energy
and a limited time to eat, go for a piece of fruit. Not only are fruits quick
and convenient, but they provide you with a natural sugar rush without the
nasty crash that you might feel after eating sugar-packed junk food.
Legumes – New mothers that have dietary limitations
or do not consume animal products can look to legumes as a great source of
iron. Dark beans will provide the best source of iron.
Whole Grains - Looking for a great source of those
extra calories you’ll need to take in while breastfeeding? Eating whole grain
rice, breads, cereals and pasta is heart healthy and serves as a good source of
fiber and folic acid.
Green Vegetables – Green vegetables like broccoli provide
calcium to nursing mothers. They are another source of iron and are a
low-calorie food.
Meats – Salmon contains DHA, which contributes to
the growth of a child’s nervous system. Salmon is suggested to new mothers
because of the benefits of its DHA contents. It is suggested that for new moms only
about 12 ounces of salmon be consumed per week. Eaten in moderation, it can even
help boost your mood.
Similar to
legumes, lean chicken and pork have also been found to contain iron. They are
great ways for a woman to restore her blood levels after losing blood while
giving birth.
Eating Right and Enjoying Your Baby
Along with
eating right, remember to always keep yourself hydrated and to avoid large
amounts of caffeine, which has the potential to disrupt your baby’s sleep. It
is important that you do not stress over feeling pressure to lose weight
immediately after you’ve given birth. If you are sure to eat the right foods,
you will see results over time. It is possible to enjoy delicious meals while
also contributing to the overall health of you and your baby.
Guest Bio:
Beth is
the mother of two children and would call herself a “supermom,” but she
believes every mom has super capabilities. She dedicates her life to teaching
her children to live healthy and happily. Her knowledge and proficiency in
health and fitness comes from her experience writing for medical companies such
as Liberty Medical. You can also check out other fitness, health, and family
related posts at her blog.
Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day than you did before you became pregnant.
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