Postpartum nutrition and weight loss

Tips on weight loss post delivery
• Eat at least three meals a day
• Limit your total fat intake especially saturated fats found in foods such as bacon, butter, and fried foods
• Avoid following ‘fad diet/diets’
• Consider substituting water and skim milk for other high calorie and low nutrient dense such as juices and smoothies

Nutrition during lactation

Why is nutrition important during lactation?
To provide the required nutrition for you and your baby it will ensure that you get the extra calories, nutrients and protein that your baby requires

Things that you need to include in your diet:
Whole grains, fruits and vegetables to aid in regular bowel movement heart – healthy protein sources calorie requirement – five hundred extra calories above pregnancy requirements to build nutritious breast milk

Diet during lactation
Protein – 2-3 servings per day
Source: meat
Calcium – 3 servings per day
Source: products from the mild group
Fluids – 8-10 glasses a day
Source: water, low-fat milk and juices
Omega – 3 fatty acids – 12 ounces/week
Source: fish (tuna, mackerel, tilefish and swordfish) and eggs

Things you need to limit during breastfeeding
Caffeine – 12 ounces a day newborns are not capable of breaking down caffeine thereby making them irritable and cranky
Alcohol consumption – Excessive alcohol consumption has been linked to poor growth and development of the newborn

Weight loss post delivery
• Breastfeeding burns calories
• Healthy eating habits promote weight loss as well
• Weight loss should not exceed between 0.5 and 1 kg a week
• The weight loss has to be gradual
• Rapid weight loss can affect the supply of breast milk
• In case of rapid weight loss try adding one or two nutritious snacks during the day such as fruit/yogurt

Team Ovum Hospitals