Role of Diet During Postpartum Period – Part 3
Healthy Eating Tips
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Eat a variety of foods. Try to eat a balanced diet of fruit, vegetables, grains, protein foods and diary each day.
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Drink plenty of liquids. Your body needs lot of fluid (about 6-10 glasses a day) especially if you are breastfeeding your baby. Drink mostly water, milk, and fresh fruits.
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Eat foods that have protein such as milk, cheese, yogurt, meat, fish and beans. Protein rich foods are important to help you recover from childbirth and keep your body strong.
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Eat your fruits and vegetables. Try to make half your plate fruits and vegetables. Fruits and vegetables have vitamins and minerals that keep you healthy. They also have fiber, which helps prevent constipation. Make sure to wash fruits and vegetables under running cold water before eating them.
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Lose weight safely. Talk to your Dietician about safely losing weight after your baby is born. Losing weight too quickly can affect your breast milk supply. Do not take diet pills. They contain harmful drugs that can be passed to your baby through breast milk.
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Limit junk foods, packed snacks, cookies, donuts, pastries, all kind of fried foods & other confectionery products.
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Take prenatal supplements prescribed by the doctor. If you are breastfeeding, it is a good idea to continue to take your prenatal supplement.
Exercise After Pregnancy
Exercise and everyday physical activity should also be included with a healthy dietary plan. Exercise helps in many ways, it helps to:
- Lose the weight you gained during pregnancy
- Reduce backaches, constipation and bloating
- Lifts your spirits and improves posture
- Helps build muscle tone and strength
- Promotes better sleep
Important Note
Role of spouse to recover from postpartum phase:
- Show love & affection whenever required
- Take care of her sleep
- Allow her to eat her meal properly & in relaxed mood
- Understand responsibility towards wife & newborn
- Give support & encourage her to settle in new phase of life .
- Help her with small household things.
- This little thought of care & concern can minimize the impact of all the side effects & help the new mom to recover soon. (the woman you love) Realize she needs your help at this difficult time. Your help can make a big difference in her recovery.