Never skip breakfast - Breakfast is the most important meal of your day to keep you on your toes for the little munchkin always! Mix the right amount of protein, carbohydrates & fruits to keep you up & running for the rest of the day.
Increase your calorie intake - For mothers right after delivery, the total intake of calories should be between 1,800-2,200 calories per day. For breastfeeding the baby, an additional 500 calories are needed for your diet.
Focus on a balanced diet - Similar to pregnancy, you still need plenty of protein, calcium and iron in your diet. Protein can be sourced from beans, lentils, soy foods etc. Iron is especially needed to cover up the amount of blood lost during delivery & for your baby’s brain development. Since the baby derives most of its nutrition from the breast-fed milk, it is essential for the mother to have enough iron in her diet. It can be sourced from meat, eggs, green leafy vegetables and complemented with Vitamin C for increasing its absorption. Calcium is needed in the dosage of almost 1000mg per day for the baby & mother’s nutrition.
Drink plenty of fluids - Make sure you’re hydrated at all times. Opt for juices, smoothies, flavored milk or simple water. Do not wait for thirst to kick in. Just keep sipping all day while you nurse your newborn.
Lose weight safely - Weight loss is natural after delivery. It’s slow for some women while it could be rapid for others but don't worry! Opt for healthy & steady exercises to help you lose weight rather than weight loss pills & heavy, risky exercises.
Avoid alcohol & smoking and limit the consumption of caffeine during breastfeeding.
Take care of your mood changes - Mood swings after delivery are a common phenomenon and might even affect breastfeeding & your well being in general. Make sure you talk to your friends, partner and cheer yourself up when down. Go on little strolls, listen to good music and read some encouraging books to keep yourself happy!