You body was completely overtaken by another human for the past 10 months. He or she changed what foods you liked, made you more hungry, gave you heartburn and maybe altered your exercise regimen. Now that bundle of joy has evacuated the premises but left a total mess behind! It can be terrifying to an emotional, sleep deprived new mom. The good news is, it is normal and natural for your body to change after 10 months of creating new life, your heart will change too. And although your body will never be the same again, it can be made into a comfortable place again: A strong, sexy body you vaguely remember.
Where to start? The first three weeks need to be for rest, bonding and healing. That sexy body has to wait. Eating for healing and milk production are essential and will assist in weightloss in the future. Also, in reality, you have no time for food prep you barely have time to use the bathroom and forget showering! Hopefully someone is bringing you food or making you something and this is a time to be grateful not picky! You need high protein and plenty of healthy fats. Proper nutrition at this stage is essential for optimal milk supply. A rapid drop in calorie intake these first few weeks can greatly hinder milk production. And great milk supply will lead to weightloss down the road. A hearty breakfast is essential. I love eggs, bacon, yogurt, oatmeal, berries, peanutbutter, flaxseed, and almonds.
After three weeks, if your milk supply is plentiful, baby is at or past his/her birthweight, and you are healing as anticipated, you are able to begin phase one.
Phase 1 is your first baby step to your healthy nursing diet. It is focused on eliminating the excess. Your brain is still sleep deprived and your body healing. This phase is going to draw in the reigns slightly but not increase your work load or stop your precious milk supply.
No calories in drinks.
Dessert 50% less often than before.
Always leave something on your plate.
Remember your body is still healing. You are sleep deprived. This is not the time for a crash diet. These simple rules are achievable at this stage and will get you headed in the right direction. Although excercise is strictly forbidden at this stage, remember to regularly do some easy walking. It can be easy to spend the entire day on the couch (especially with the first child). Hopefully you are able to do some light walking but remember no strenuous exercise yet.
Now grab your calorie free drink of choice (water is always wonderful) and snuggle that precious little one because he will be big before you know it.
Nutrition from the dietitian
Blog of Abrea Nutrition.