After having a baby, weight loss diet plans are often the first thing on a woman’s mind. On average, a mother who is breastfeeding needs an additional 300 to 500 calories per day in order to maintain her pre-pregnancy weight while keeping a steady supply of milk. A mother who is well nourished and healthy can safely lose up to 1 pound per week. Once her baby is two months old, she can begin to exercise on a moderate level to burn fat, build muscle mass, and get rid of those extra pounds.
At Total HealthcareMD, many breastfeeding mothers inquire about the types of foods they should be eating in order to lose weight and stay as healthy as possible. We recommend that breastfeeding mothers consume a varied diet full of nutritious foods. While breastfeeding, mothers should keep in mind that their baby is growing at an incredibly rapid pace and will need plenty of nutrients in order to grow.
Mothers should make it a priority to cover all of the food groups when eating during the breastfeeding stage. This will ensure that they receive the right amount of fruits, vegetables, grains, and proteins. Approximately half of their food intake should consist of fruits and vegetables while the remaining half be split with protein and whole grains. Since food can alter the taste of breast milk, eating a varied diet can also make the baby a better eater down the road.
Foods that are consumed during breastfeeding should also be rich in iron and complex carbohydrates. Iron rich foods include leafy green vegetables, lentils, black beans, and lean cuts of beef. Examples of foods that contain complex carbohydrates are whole wheat or whole grain products such as wheat pasta, brown rice, and vegetables. In addition, snacking on yogurt and low-fat dairy products are a great way for mothers to get the calcium they need.
Instead of counting calories and focusing so much on weight loss diet plans, new mothers should be more concerned about following their hunger and eating a well-balanced, nutritious meal for breakfast, lunch, dinner, and snacks.
It may seem strange but dieting could actually hinder post-pregnancy weight loss goals. When mothers deprive themselves of their favorite foods when they are already overwhelmed with their new role as a mother, they can actually gain weight. For more information on how to achieve a healthy weight post pregnancy, contact Total HealthcareMD today.