Nurturing a baby, another human being inside your womb is not an easy task. Ask your mother about it, she’ll explain this phenomenon better than anyone else. As we all are well-aware of the pain of maintaining the physical health of our body, think about a pregnant woman who needs to look after two bodies for a long period of nine months.
What after that period of nine months? Baby is no more under the protection of a mother’s womb and slowly starts surviving on itself. Therefore, new mothers need to take proper care of their dietary needs after delivery. Here is a list of dietary nutrition and their dosage which will help new mothers regain a healthier body:
Fruits and Vegetables
A woman must consume a good portion of vegetables and fruits post pregnancy. As they are a great source of vitamins, minerals and phytonutrients, they are extremely essential for you and your baby. New mothers must ensure to take fruits and vegetables that are not contaminated by pesticides.
Protein plays an important role in the overall development of an embryo. And nurturing an embryo leads to a gradual decrease in the calcium levels in the body. Therefore, post pregnancy; nursing mothers need 74 grams of protein per day in addition to their other daily nutrient necessities. Good quality proteins can be consumed through the inclusion of lean meats, fish, eggs while for vegetarians, nuts, seeds, dairy and legumes along with rice, wheat, millets, or any other cereals.
As per for the development of the skeleton structure of the baby and mother’s bones calcium is extremely vital. Therefore, calcium needs increase for new mothers by about 600 mg per day and dairy products like curd, buttermilk, milk, paneer and cheese, as also ragi, dark green leafy vegetables, almonds, soybean, etc can help you in fulfilling your calcium requirements.
New mothers need about 500-600 kcal extra per day while breast feeding their babies as energy is required for producing milk. The quickest and best source of energy is carbohydrates, which help you produce milk for your new born baby. Maintain blood sugar levels by not consuming excess sugar to gain energy.
New mothers often gain a considerable amount of weight. Therefore, wholegrain like oatmeal, quinoa, whole wheat, millet rice, brown rice, barley, and dalia provide energy with high fiber that helps in having healthy gut, keeping your lipid levels in check and reducing the risk of weight gain.
Despite all the nutritional requirements by new mothers, their bodies also demand a ton of rest along with immense love and affection for complete care.
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