During
pregnancy, you watched your diet like a tiger mom because you wanted your
developing baby to get the right nutrition. Now that you've had the baby,
nutrition counts more than ever because you need to be healthy and have energy
for the new demands of motherhood.
Before
changing your diet too much from your pregnancy diet, be sure to consult your
doctor. I spoke to my doctor constantly throughout my pregnancy about many
options like my diet to other optional health choices like breastfeeding and cord
blood banking. When I wanted to change my diet up to promote weight loss, I
spoke to my doctor first to be sure I wasn’t making changes too soon.
What You Should Eat
If breastfeeding, you need 6 1/2 servings of foods with protein and 3 servings of milk products. You need 8 serving of grains, breads and cereals and 2 cups of fruit. You should eat 3 cups of vegetables a day and 3 servings of unsaturated fats. Breastfeeding mothers will burn extra calories, but you will also need extra calories to keep up with your milk production needed.
Bottle-feeding mothers under age 25 should eat 5 servings of protein, 3 milk products and 7 grains. You should also eat 5 servings of fruit, 3 cups vegetables and 3 servings of unsaturated fats.
Bottle-feeding mothers over 25 years old need 5 protein servings, 2 milk products, 6 servings in the grain group, 5 fruits, 3 cups vegies and 3 servings of unsaturated fats.
Any way you look at it, postpartum nutrition is good for all women. It features a balanced diet of food in all the major food groups.
Protein
One ounce of fish, beef, poultry or pork is each one serving. One hardboiled egg is one serving. One-half cup of pinto, soy or kidney beans is one serving. Three ounces of tofu, 1/4 cup of peanuts, 2 tablespoons of peanut butter or 1/3 cup of any other kind of nuts equals one protein serving. With all of the food in the protein category, you should have a wide variety of food choices.
Milk Products
One serving consists of 8 ounces of milk or yogurt, 1 1/2 ounce of hard cheese (cheddar, Swiss, etc.), 1/2 cup of ricotta cheese, 1 1/2 cups of frozen yogurt or ice cream and 2 cups of cottage cheese. For dessert, you can have 1 cup of custard or pudding made from milk.
Grains
One dinner roll or slice of bread is one serving. So is 1/2 English muffin or half a bagel. One small tortilla or a whole-wheat muffin is a serving. Six saltine crackers or 12 wheat crackers is a serving, along with 3/4 cup non-sugared cereal. A waffle or pancake counts as a serving and so do 3 cups of popcorn.
Fruits and Vegetables
Any fruit or vegetable counts as a serving as long as it is between 1/2 to 1 cup. Be sure to include foods, like carrots, that are rich in Vitamin A.
Unsaturated Fats
A tablespoon of margarine or vegetable oil is a serving. So is a tablespoon of salad dressing, 10 small olives or 1/8 avocado. Try to stay away from saturated fats like butter.
You don't need to feel stressed about eating the right foods, quantities or any other aspect of good nutrition. Just work daily on eating right and staying healthy. The rest will follow.
What You Should Eat
If breastfeeding, you need 6 1/2 servings of foods with protein and 3 servings of milk products. You need 8 serving of grains, breads and cereals and 2 cups of fruit. You should eat 3 cups of vegetables a day and 3 servings of unsaturated fats. Breastfeeding mothers will burn extra calories, but you will also need extra calories to keep up with your milk production needed.
Bottle-feeding mothers under age 25 should eat 5 servings of protein, 3 milk products and 7 grains. You should also eat 5 servings of fruit, 3 cups vegetables and 3 servings of unsaturated fats.
Bottle-feeding mothers over 25 years old need 5 protein servings, 2 milk products, 6 servings in the grain group, 5 fruits, 3 cups vegies and 3 servings of unsaturated fats.
Any way you look at it, postpartum nutrition is good for all women. It features a balanced diet of food in all the major food groups.
Protein
One ounce of fish, beef, poultry or pork is each one serving. One hardboiled egg is one serving. One-half cup of pinto, soy or kidney beans is one serving. Three ounces of tofu, 1/4 cup of peanuts, 2 tablespoons of peanut butter or 1/3 cup of any other kind of nuts equals one protein serving. With all of the food in the protein category, you should have a wide variety of food choices.
Milk Products
One serving consists of 8 ounces of milk or yogurt, 1 1/2 ounce of hard cheese (cheddar, Swiss, etc.), 1/2 cup of ricotta cheese, 1 1/2 cups of frozen yogurt or ice cream and 2 cups of cottage cheese. For dessert, you can have 1 cup of custard or pudding made from milk.
Grains
One dinner roll or slice of bread is one serving. So is 1/2 English muffin or half a bagel. One small tortilla or a whole-wheat muffin is a serving. Six saltine crackers or 12 wheat crackers is a serving, along with 3/4 cup non-sugared cereal. A waffle or pancake counts as a serving and so do 3 cups of popcorn.
Fruits and Vegetables
Any fruit or vegetable counts as a serving as long as it is between 1/2 to 1 cup. Be sure to include foods, like carrots, that are rich in Vitamin A.
Unsaturated Fats
A tablespoon of margarine or vegetable oil is a serving. So is a tablespoon of salad dressing, 10 small olives or 1/8 avocado. Try to stay away from saturated fats like butter.
You don't need to feel stressed about eating the right foods, quantities or any other aspect of good nutrition. Just work daily on eating right and staying healthy. The rest will follow.
“Katie
Moore has written and submitted this article. Katie is an active blogger who
discusses the topics of, motherhood, children, fitness, health and all other
things Mommy. She enjoys writing,
blogging, and meeting new people! To connect with Katie contact her via her
blog, Moore From Katie or her twitter, @moorekm26.”
