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Diet For Post Pregnancy Weight Reduction

Diet For Post Pregnancy Weight Reduction

by: Dt. Sandhya Gugnani
Consultant- Dietetics

The postpartum recovery period is very fragile and delicate for the new mother. It is very important that you maintain a healthy diet, to ensure the well being of the mother as well as the new born. This is the period post the delivery, when the mother is struggling with the new born and her new changing body. She has just been through a strenuous labour session and needs absolute care and attention.

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Postnatal Diet Tips


Keep Yourself Hydrated – Ensure adequate water intake every day. It is recommended to take minimum 3-4 litlres of water, mainly warm water with lemon. You can also take tender coconut water or clear soups.

Have Healthy Snacks – Your midday or afternoon snacks can comprise of nuts like walnuts, pistachio and almonds. You should take more fruits and salads.

Prefer Nutrient Rich Diet –The different types of the gourds like the bottle gourd, bitter gourd and wax gourd are great sources of essential vitamins, and iron. Your diet should also have carrots, yam and beetroot.

Include Green Vegetables in Your Diet– Fresh green leafy vegetables are rich sources of vitamins, minerals and other essential nutrients. Spinach is a great source of iron and calcium. You can add spinach or methi pulp in flour and make palak/ methi roti.

Include Protein Rich Food in Your Diet – Your postnatal weight loss diet must be rich in proteins as well. This means that you should have an adequate and balanced amount of milk (low fat/skimmed), pulses, lentils, beans, cereals and eggs along with fish and lean meat.

Foods to Avoid – Fried, fatty, spicy or oily foods. Also avoid processed and packed foods.

Eat small and Eat Right – Eat small frequent meals every 3-4 hours. Talk to a nutrition expert for nutritious supplements instead of eating junk food.

Watch Your Plate – Watch out on your portions ad eat more of vegetables, salads, lentils and less of fats and simple carbohydrates.

Keep a Check on Your Sugar – Cut down on sugary and sweet items.

Exercise –Most importantly, involve yourself in some or the other physical activity.

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