10 Tips for Postnatal Nutrition

1-Pay attention to calories

Especially as a new mother you will need much more energy. For this reason, if you are breastfeeding, you need to add 400 to 500 extra calories per day in order to maintain your pre-pregnancy weight.


2-Proteins are important

You need proteins to apply an adequate and balanced diet. You can provide 15% of your energy from proteins. Foods rich in protein are meat, chicken, fish, eggs and legumes. In addition, these foods are rich in group B vitamins, iron and zinc.


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3-Calcium; important for the future

In this period, meeting your calcium needs is one of the most important issues. Consuming 3 servings of milk and dairy products in daily nutrition can meet your calcium needs sufficiently. However, in terms of weight control, you should prefer the low fat ones.


4-Natural vitamin sources: vegetables and fruits

Fruits and vegetables contain vitamins and minerals which is vital for us. For this, try to consume vegetables and fruits at every meal. As the way of cooking is effective on the content of vitamins and minerals, wash the vegetables first and then cook them raw as large as possible.


5-Reduce iron deficiency

Iron deficiency in the body during pregnancy stages is a problem to be solved in many women. Fot this, in addition to nutrition for the need for iron during pregnancy, iron supplementation is done as recommended by the doctor. Because in the second half of pregnancy, your baby uses your iron stores to create his/her own iron stores. For this reason, in order to reduce your iron deficiency, you should add red meat, molasses and egg yolks to your daily diet.


6-Folic acid

During the breastfeeding period, you should eat folic acid-rich foods just like you did in your pregnancy stages. Folic acid is found most in leafy green vegetables, liver, kidney, egg, crustaceans, walnuts, almonds, hazelnuts, peanuts, lentils, legumes and freshly squeezed orange juice. 400-800 micrograms of folic acid must be taken during pregnancy stages and during breastfeeding. You also need folic acid intake every day because it cannot be stored in the body.


7-Stay away from fats

Since 30% of the energy is not supplied from this group, you should pay attention to the n-3, n-6 and n-9 fatty acid patterns.


8-Iodized salt can help you

Pregnancy stages is a period in which the body’s iodine requirement increases. And, it is really important to get necesarry amount of iodine during pregnancy. Because, while the iodine deficiency seen in pregnancy causes miscarriage and stillbirth, it causes mental retardation, deafness and dwarfism in babies. The use of iodized salt during breastfeeding is enough to meet the need for iodine. However, you should keep the salt in a closed and light-free place.


9-Drink plenty of fluids

After birth, take a daily dose of 2.5-3 liters of fluid during breastfeeding. You can complete all of this amount with water. In addition, instead of ready-made fruit juices and acidic beverages, it is more useful if you prefer low sugar compote juice and freshly squeezed fruit juices.


10-Vitamin supplement may be required

During the breastfeeding period, you can get additional pregnancy vitamin  supplements by doctor’s advice. At this point in order to benefit more from the natural vitamins found in vegetables and fruits; squeezed juice should be consumed within half an hour after being squeezed.

Our articles are prepared to give advice. You should consult your doctor for exact information.

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