Giving birth is the one of the most beautiful experiences for a woman. All the pain and sufferings are forgotten as soon as you hold your baby for the first time. That little smiling face and those tiny hands fill your heart with so much joy and happiness that everything else does not matter anymore. But while mothers get busy taking care of their children, they often forget about themselves. Adjusting to a new routine and taking care of the baby can be exhausting and only a healthy body can do all of that.
Why Do New Mothers Need A Diet Plan?
Following a diet routine post-pregnancy is not just about losing the extra weight but about getting fitter. Most new mothers need to focus on healing and recovering from delivery. Many of them suffer from postpartum depression which is often neglected by the family. In addition to that, breastfeeding is also new territory for first-time mothers. Our diet plans help new moms fight through all these issues and enjoy their motherhood as well as themselves.
Most mothers opt for diet plans because they wish to be more active in their current routine. All the post-partum weight tends to make them lethargic and inactive. We offer diet plans for new mothers that aim at replenishing their nutrition and make them active and healthy. Mothers need to have a better relationship with food and feel good about themselves.
Pregnancy weight or “baby weight” is the weight of the baby, the uterus enlargement, placenta, breast tissues, amniotic fluid, and extra fat stores which are reserved for birthing and breastfeeding. Most women gain more than the recommended weight during pregnancy but that can be worked upon post-delivery.
To start with, you do not have to worry if you haven’t been able to lose much weight post-pregnancy. Everybody is different and functions differently. Before planning a diet plan for women post-pregnancy, it is important to know if the mother is breastfeeding or not.
Mothers Should Breastfeed For At Least Six Months!
If you opt for breastfeeding, then feed your kid for at least the first six months after their birth since breast milk is healthy and nutritious for the baby. It is easily digestible and always accessible to the baby. Babies who are breastfed are less vulnerable to diseases like pneumonia, diarrhea, infections, allergies, diabetes, and bowel diseases.
But when the mothers are breastfeeding, their diet needs to have enough nutrients because the baby will be consuming their share from the mother as well.
And in case you opt to not breastfeed your kid, you’d still need an equal amount of care and health to lose the extra weight and be more active. Giving birth takes a lot out of a mother, and she must get herself back up and take good care of her body too.
Healthy DIY Recipes For New Moms
Here are some super easy DIY recipes that new moms can try making for themselves and get all the energy they need to run around taking care of the baby.
Breakfast is the most essential meal of the day because that gives you the energy to stay active and energized. Here’s a simple and delicious recipe of Cinnamon Apple Quinoa Bowl which comes loaded with high nutritional value and flavors as well. It has all the goodness of panjiri without the calories. It is gluten-free and is great for postpartum healing and weight loss.
½ cup cooked quinoa
1 medium apple
1 tbsp coconut cream
2 tbsp roasted almonds
2 tsp cinnamon
½ tbsp raisins
1. Add the quinoa to a bowl and pour coconut cream into it
2. Sprinkle sliced apple, almonds, raisins, and cinnamon into it
3. Just sit back and relish your bowl of happiness
The second meal of the day is your lunch. Usually, we eat dal and rotis for this meal but we at would like to zhush things a bit for you. We are giving you a delicious palak paneer or Chicken recipe that will make you feel so good about your food. The idea behind adding this dish to the plan is to add iron and protein to your diet, both of which are much needed to repair the uterine lining.
1/3 cup of chicken or diced paneer
1 tbsp onion
4 cups spinach leaves (100-120gms)
1-inch minced garlic
2 minced garlic cloves
5 green chillies
1/4 tsp cumin seeds, cumin powder, turmeric powder, and coriander powder
1/8 tsp garam masala
1 tsp oil
Salt to taste
1. Wash and rinse the spinach leaves properly and saute them with few drops of oil in a pan. You can add a few cashews if you like.
2. Once they are sauteed, leave it to cool down and then mix it in a jar with 1/4th cup water.
3. Now in a pan, add some drops of oil, cumin seeds, minced garlic, onion, green chillis, ad garlic cloves
4. Once the onions turn golden brown, add the spinach paste to the pan and cook well.
5. After a few minutes add your diced paneer or chicken to the curry and give it a good mix.
6. You can serve it with rotis or gluten-free rice.
We all crave those snacks in-between our meals and aren’t we all guilty of snacking? But because we aim to lose weight without starving, we have come up with this frothy and healthy smoothie. This smoothie is so filling that you’ll forget about munching on those unhealthy fried chips forever. It is filled with the goodness of essential vitamins and iron along with superfoods such as ginger and sunflower seeds.
50gms leafy vegetables including kale, spinach, lettuce, and celery
80gms root vegetables like beetroot, carrot, turnip, radish, sweet potato
Ginger, cinnamon, lemon, basil, and dates as per taste
150ml chilled or icy water
1. Blend all your leafy vegetables, root vegetables in chilled water to form a smooth paste
2. Add small chunks of ginger, cinnamon, lemon, basil, and dates as per your choice
3. Pour the blend in your favorite glass, sprinkle some nuts or add sprinkles to make it pretty, and drink up!
Being the last meal of the day, dinner is equally essential. Your dinner should be rich in fiber, and protein which helps in easy digestion. We are giving you the recipe for Amaranth Tabbouleh which is rich in fiber, complex carbohydrates, and healthy fats. It has high amounts of antioxidants as well. It is a filling meal that is super delicious and healthy too.
1 cup cooked amaranth
3 tbsp boiled broccoli
3 tbsp tomatoes and onions
2 tbsp chopped coriander
1 tbsp olives
1 tsp jalapeno
1 tsp lemon juice
1 tsp olive oil
Salt and pepper to taste
1. Boil the amaranth in water and cover the pan to let it simmer for about 20 minutes, or until all the water is absorbed.
2. Mix all the fresh vegetables in a bowl while the amaranth is cooking.
3. Rain your amaranth in cold water and sieve it well before adding it to the vegetable bowl
4. For the dressing, add olive oil, lemon juice, salt, and pepper to taste.
As you can see, these recipes are extremely easy to make and great to taste. I know that being a new mom can be overwhelming, but you need to find time for yourself. Your body needs nourishment to keep it active and healthy. So, take the time out and enjoy every meal you eat throughout the day.