New mamas have a lot on their plate – dealing with body issues, sleep deprivation, seemingly endless feeding, and heaps of domestic to-do’s. We hear you, mama and we know that the last thing on your mind is to go on a diet after giving birth or have an unpleasant meal time experience. You need all the energy (and calories) you can get while raising your tiny human.
Don’t fret. You can eat and be satisfied while even on a postpartum diet, which in this context means eating the right food and its right amount. Check out these diet recommendations from several experts from the National Nutrition Council (NNC), Food Nutrition Research Institute (FNRI), and other diet experts around the world.
Can’t say no to carbohydrates? Choose your carbs
You don’t have to quit carbohydrates cold turkey. But you do need to choose what type of carbohydrates to consume. According to the NNC, it is best to eat simple carbohydrates, which are quickly absorbed in the small intestine that provide a quick boost of energy. Complex carbohydrates, meanwhile, take longer to break down, which could make you feel more hungry in the long run.
“For Filipinos aged 19 years and above, the recommended intake of carbohydrates is 55% to 75% of the total energy intake. The recommended energy intake of 1,930 kcal for females aged 19 to 29 years old should therefore have 1,060 kcal to 1,450 kcal of carbohydrates, or about 265 to 365 grams,” the NNC said in its guide.
Here are carbohydrates that should be in your diet which may help you on how to lose weight after giving birth:
Oatmeal - Go for a snack or a meal that will give your body more fiber to detoxify. Oatmeal, specially whole rolled oats, significantly reduce the risk of heart diseases. It’s one of the World Health Organization’s (WHO) food guidelines. When paired with healthy fruits, it’s also a filling meal. There are many oatmeal choices available in the market these days so you better choose the low-sodium, high-fiber formulation.
Nuts and legumes - Lentils and beans are perfect additions to your salads or morning meals. These are high in B vitamins. Think of them as food for your brain too! In these challenging times, feed yourself right.
Plant-based dairy - Full cream milk may be thicker and tastier but if these were produced by big dairy companies, it could be high in sodium. If you don’t have access to milks from local dairy farms, go for soy-based or other plant-based beverages like almond milk. This type of dairy is lower in calories but provides a good amount of calcium. And it tastes good as well.
Go for brown rice - Pinoys’ food culture is rice-centric so having a low-carb diet will definitely be a struggle. But thanks to brown rice, you can have a healthier alternative. Brown rice is fiber-rich and has lower carb (sugar) compared to regular rice. Good thing there’s a brown rice pasta that you can try.
Fruits and root crops - Citrus fruits, melons, and bananas provide energy boost while root crops like potatoes, camote, ubi and gabi help you stave off hunger for a longer time.
Limit intake of food in high added sugars
According to NNC, “limiting intake of foods and beverages high in added sugars such as sugar-sweetened beverages, ice-creams and pastries” can help you lead a healthier life.
“Checking the nutrition labels of food products will be very helpful in selecting healthier food choices,” it adds.
Colored drinks in tetra packs or bottle packaging contain so much sugar so it’s definitely in your list of food to avoid after giving birth. If this is a constant addition in your pantry needs, it’s time to invest instead on a juicer and blender and make your own fruit blends. While doing so may be inconvenient and time-consuming, your body will thank you later.
Check your food ingredients
Skip saturated fats, whenever you can. According to WHO, “unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard).”
The latter types of oil may be more widely available and cheaper but if you’re thinking long-term health goals, go for the healthier kind.
You should also avoid salted butter because this could add excessive sodium in your body. According to the WHO, only “less than 5 grams of salt (equivalent to about one teaspoon) per day must be consumed.”
What to eat after giving birth and while breastfeeding
According to the FNRI, lactating mamas have a lot of food to choose from. Since mamas consume a lot of calories when producing milk, they may be tempted to eat more. However, there are food options that not only help in lactation but in full postpartum recovery too.
Soups and food rich in vitamins and minerals should be really part of your postpartum menu.
FNRI suggests the following for daily meals:
Fish, Shellfish, Meat & Poultry: 1 pc medium size fish, 1/3 cup shellfish, shelled, 3 cm cube cooked pork/ beef/ chicken
Egg, Dried Beans and Nuts: 1/3 cup cooked dried beans/ nuts. 1/2 cup tofu. 1 piece tokwa, 1 piece chicken egg, 1 slice cheese
Vegetables: 1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked, 1 serving of other vegetables = 1 cup raw or 1/2 cup cooked
Fruits: 1 serving of vit-C-rich fruits = 1 medium sized fruit or 1 slice of a big fruit, 1 serving of other fruits = 1 medium sized fruit or 1 slice of a big fruit
If you’re looking for rice alternatives, you may check the following that provide the same calories:
1 cup cooked rice is equal to either of the following: 4 slices of loaf bread; 5 pcs small pan de sal; 1 cup of corn; 2 slices/pieces of puto; 2 cups of noodles; 1 cup of yellow kamote.
Don’t forget some exercise
Any excess carbohydrates that the body stores are converted into fats. To avoid this, more movement is necessary. We can guess that carrying and swaying our newborns is quite a workout.
“Being physically active is the best way to burn the extra calories and to maintain energy balance,” NNC said.
Check out some exercise tools here.
Health is truly wealth so if you want to live longer and happier, make those little choices now. With adequate protein and carbs in moderation, plus adequate physical exercises, you will feel better and stronger. You got this, mama!
