Best vegetarian food for post pregnancy
Many new moms are very anxious for losing weight which they have gained during pregnancy, but this is very important to take right nutrition after delivery as during pregnancy. After having a baby it becomes difficult to get time for you between the breastfeeding and nappy changing, but taking right diet is must for new moms.
Eating right just after your delivery is not so complex. Just continue to take balanced nutritious diet as you were taking during pregnancy. If you are not breast feeding the baby and not anemic and not recovering from cesarean delivery then just take the balanced diet as you were taking before your pregnancy.
After delivery your body goes through massive physical and hormonal changes, breast feeding moms needs 300 more calories per day about the same as pregnancy. Right food for new moms should have high protein, whole grain, iron, and calcium and omega-3 fatty acids, and this becomes difficult if you are vegetarian, so here are some vegetarian food options which you should take after delivery.
- Low fat dairy product – Dairy products like skimmed milk, low fat yogurt, cheese etc are good source of protein, vitamin D, Vitamin B and calcium which are very necessary for breastfeeding moms. Because your milk which you feed to baby is full of calcium which makes your baby’s bones strong, so you need extra calcium to meet your own needs. Try to include at least three cups of dairy each day in your diet or you can say about half a liter a day.
- Whole Grains – Try to include whole grain food in your diet like brown whole grain bread, brown rice, brown pasta, wheat etc. Whole grain food provides your body the calories it needs to produce the best quality milk for your baby. You already experienced that folic acid is crucial for the baby’s early development, that’s why doctor asked you to take it in early stage of pregnancy. But it is also important for your breast milk. Folic acid is good to eat enough for your own well-being too. Enriched whole-grain breads and pastas are fortified with this vital nutrient and also give you a healthy dose of fiber and iron. For new moms who never wake up fresh in the morning due to sleepless night, a whole grain cereal breakfast is good to boost their energy and give then essential vitamins and nutrients to their daily needs. Whip up a healthy hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.
- Vegetables and Fruits – Fruits and vegetables are really good to boost your energy post delivery. Antioxidant-rich blueberries and citrus fruits like oranges are the fruits which are excellent for breastfeeding mums. Citrus foods have vitamin C and new moms required vitamin C more than a pregnant woman. Every new mom should include at least 2 portions of vegetables and 3 portions of fruits every day. The good thing about fruit is, generally new moms don’t have much time for her and fruits can be taken as snacks without cooking.
- Green vegetables like spinach, broccoli, beans, tinda, parwal, lotus stem, methi leaves are good source of vitamin A, dietary calcium, vitamin C and iron. These are good for your health and your baby too. Green vegetables are also filled with heart-healthy antioxidants, are low in calories, and are tasty to boot.Dark colored beans like black beans and kidney beans are very rich in iron and good food for breastfeeding moms especially for vegetarian moms. They are a source of high quality non animal protein.Carrot, Mushrooms, dried mushrooms and red dates are also good for new moms.
- Water – This is most important to keep herself hydrated for a breastfeeding mom to keep her energy levels up. Drink frequently, whether it can be milk, juice or water. Drinking fluid regularly keep your milk production up too. Avoid intake of caffeine products because caffeine enters your breast milk and can make your baby irritable and sleep poorly. Don’t take caffeine more than 2-3 cups a day.
- Oats – Oats are an excellent source of iron, proteins, calcium, fiber and carbohydrates. Having oats daily keeps constipation away from you because it has high fiber.
- Pulses – We all know as pulses or dal are good source of proteins. They are an essential element of our diet. They are also rich in fiber, vitamins and minerals. Some pulses such as yellow moong and red masoor are easy to digest. Pulses also help you in loosing extra weight from your body.
- Turmeric – Turmeric or Haldi is full of vitamins. It contains vitamins B6 and C, fiber, potassium, magnesium and manganese. It is considered that it heals internal and external wounds fast. There is some evidence to suggest that turmeric helps to reduce inflammation. Not only is it a standard ingredient in Indian cooking, it has been used for centuries to heal external and internal wounds so for post pregnancy wounds also. Although it is an essential ingredient in Indian cooking still you can add about half a teaspoon of turmeric to a glass of warm milk in your diet.
- Almonds – Almonds or Badam is an ideal food after baby delivery. It has so many benefits for your health and beauty too. Almonds are rich in carbohydrates, fiber, vitamin B12 and E and contain minerals like magnesium, copper, manganese, potassium, calcium and zinc. You can take almonds in any form like raw, shakes, halwa etc.
- Ajwain – Traditionally believed that ajwain or carom seeds are a good source of thymol, not only soothes pain from gas and indigestion, but also cleanses the uterus. It can also give you relief from post pregnancy period pain.
- Ginger and Garlic – Ginger and garlic are also good for the health of new moms. Garlic is good for digestion and also helps you in reducing post pregnancy weight. Ginger and dry ginger powder (Saunth) contains fiber, vitamins B6 and E, iron, magnesium, potassium, selenium and manganese. It is an anti-inflammation.
- Mandua or finger millet – Finger millet, mandua or ragi is an excellent source of calcium and iron. Good moms need more calcium. Finger millet, mandua or ragi can be taken as alternative of milk and dairy products for those moms who are allergic to milk and dairy products.
- Cumin – Cumin seeds (Zeera) are helpful to produce more milk. Include more cumin seeds in your food when fry them. You can take white cumin seeds powder in a glass of warm milk twice daily to increase milk breast milk production.
- Methi or fenugreek – Methi seeds are a great source of iron, calcium, vitamins and minerals. They are commonly considered to help prevent back and joint pains and can beneficial to get relief from pain post pregnancy.
- Black sesame seeds – Black sesame seeds (Kale Til) Til are high in calcium, iron, copper, magnesium, and phosphorous. They are also considered helpful in regulating bowel movements.
Post pregnancy you just try to take a healthy, balanced and nutritious diet. Even then if you are deficient for something then ask from your doctor, he/she will prescribe you some supplements for them.
Thanks to “Ruchi & Anupam” and “Neelam & Kamlesh” for sharing their photos.