Lactating women should get 290 micrograms per day, nearly double the pre-pregnancy recommended daily amount (RDA) of 150 micrograms. Iodine supports infant growth and brain development. Many lactating women fall short of getting enough of this trace mineral, especially those who don’t eat dairy, shun table salt, smoke or eat a lot of foods that inhibit iodine intake (including certain cruciferous veggies). There are, however, a few specific nutrients you might need to monitor your intake of, including: Low-fat or fat-free dairy, like yogurt, milk, cheese and eggs.Lean or low-fat protein, including fish, poultry, tofu, beans, seeds, nuts, lentils, edamame and lean beef.
Whole grains, such as oats, quinoa, brown rice and whole wheat bread.Fruits, like citrus, berries, mangos, melon, apples and bananas.Vegetables, including leafy greens, bell peppers, broccoli, avocados, carrots, kale, sweet potatoes, tomatoes, celery, cabbage and carrots.Fill up on the following, and you’re probably getting most of the vitamins and minerals your body needs.
Postpartum Symptoms & Solutions to Get You Through What are the best postpartum foods?Ī postpartum diet doesn’t look remarkably different from a typical healthy eating plan. That’s not to say you can’t indulge your sweet tooth or junk food craving! After nine months of disciplined eating, who wouldn’t want to treat themselves? In general, though, it’s a good idea to continue eating healthily. A well-balanced diet can support the 24/7 stamina you’re going to need as a busy mom. What you eat and drink is super important for the quantity and quality of your milk supply. A healthy postpartum eating plan is the way to go to stave off bone loss, replenish your iron stores, head off hemorrhoids and much, much more. A nutrient-dense diet full of complex carbs, fiber, healthy fats and protein, plus adequate hydration, can help heal your body. Here are just a few of the benefits of eating well post-pregnancy: How you nourish your body in the postpartum period is important for your own health and, if you’re breastfeeding, for your baby’s growth and development. But your energy is sapped and you might not be feeling your best right now. You powered through labor and delivery and, at last, the juggernaut is complete. Think about it: You carried a growing fetus - plus extra fat, fluid and tissue to accommodate the little passenger - for longer than the average Major League Baseball season. Why is postpartum nutrition so important? Here’s what you should know about what to eat after giving birth, including the best postpartum healing foods and a sample meal plan to follow.
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