Postpartum Diet

Professionals talk about appropriate food to meet the needs of the baby and help the woman to return to the weight prior to pregnancy

Eating well should be a concern at all stages of a person’s life, however, in the post partum period, this topic deserves even more attention. It is worth noting that the quality of women’s power is extremely important before becoming pregnant, and during pregnancy and after childbirth, by directly affect not only her health, but also that of your son.

Luciene Barbosa dos Santos, supervisor of clinical School of nutrition at the University of São Paulo-Unit Restaurant Santo André, comments that the postpartum is a phase in which many women end up “forgetting” to remain attentive to the quality of what they’re eating, even for being more concerned with the new baby care routine.

But this attention with food cannot go unnoticed. After all, the postpartum requires a special diet.

Tatiane Empire, nutritionist and master of science of aging, points out that healthy eating and balanced offers to women micro-nutrients (vitamins and minerals) essential to ensure adequate milk secretion and also ensure the correct development of the child.

But, anyway, the way it’s supposed to be a postpartum diet? As the wife must feed complete and, at the same time, get back to your weight prior to pregnancy? Below you can see the answers to these and other questions.

How to get back to healthy weight after pregnancy?

Tatiane explains that breastfeeding is related to increased energy needs to meet the mother’s body in adequate amounts in milk production, in addition to ensuring a healthy weight reduction.

“Weight loss occurs in the first 3 months and is more intense in women who breastfeed. Reduction is not recommended during this period and, according to the Institute of Medicine (IOM, 2005), the diet should present at least 1,800 kcal per day to provide nutrients to the mother and the baby breastfed in the chest, “says the nutritionist.

The main dietary guidelines for this period should be geared to healthy eating and appropriate and are highlighted below by Tatiane nutritionist:

Split power in five or six meals a day, avoiding long periods of fasting, and to ensure normal sugar levels and improve the utilization of nutrients.

Ingest liquids (3 l/day), mostly water, and, in smaller amounts, natural juices.

Avoid sugary drinks that can lead to weight gain.

Consume dairy products at least three times a week, preferably in full due to the fat soluble vitamins.

Ingest food sources of vitamin C in the main meals in order to facilitate the absorption of iron.

Replace the refined foods for integrals.

Increase consumption of vegetables, vegetables and fruits, including a yellow-orange vegetable and citrus fruit daily.

Ingest fish at least twice a week.

Prioritize preparations in the form of roasts, grilled, poached, sauteed.

Avoid excessive consumption of sweeteners.

Food groups and your best choices

Tatiane points out that all food groups should be present daily in the diet of mothers, to be stimulated and a variety of food choices best suited in essential nutrients for that period.

Postpartum menu prepared by a nutritionist

Below you can see examples of menus prepared by professionals, postpartum, just in order to exemplify the types of foods you should not miss in a postpartum diet, in General. It is worth mentioning that the diet of the mother who recently had your baby should always be customized in accordance with the guidelines of the doctor or nutritionist.

1 menu for Luciene Barbosa dos Santos


Option 1

1 cup of pineapple juice with Mint

2 slices of whole wheat bread light

2 Col. (dessert) of cottage cheese

1 medium slice of melon

Option 2

1 cup nonfat plain yogurt beaten with papaya and .5 1 Col. (dessert) of flaxseed

1 slice of whole wheat bread light with 1 thin slice of cheese and 1 Col. (dessert) of jelly without sugar

1 Cup. herbal tea

Option 3

1 Cup. (tea) of fruit (banana, Apple, papaya, melon and strawberry)

1 cup nonfat plain yogurt with 3 col (soup) of oats

1 Col. (tea) of honey

1 slice of whole wheat bread with 1 light tip of knife of light margarine


Option 1

.5 papaya with 2 col (soup) of oats and 1 Col. (dessert) of flaxseed

1 Cup. herbal tea

Option 2

Polenguinho 1 Light

1 banana

1 Cup. herbal tea

Option 3

1 thin slice of cake

1 Cup. herbal tea


Option 1

1 dish (dessert): watercress salad, Endive, lettuce, tomato, carrot and fennel with 1 col (soup) of oil

3 col (soup) Brown rice

2 ladles full of beans

1 medium fillet of grilled chicken (130 grams)

1 Patino steamed broccoli with almond slivers

Option 2

1 dish (dessert) of salad: lettuce, tomato, ricotta and Apple chips crumbling with 1 col (soup) of oil

2 col (soup) of mashed parsnip

1 scoop of lentils

4 col (soup) of lean ground beef

4 col (soup) of steamed Zucchini

Option 3

1 dish (dessert) of salad: dark green leaves, grated beets and cucumber with 1 col (soup) of oil

2 col (soup) of spinach souffle

2 col (soup), baked potato or baked or 1 Cup. (tea) of pasta cooked with integral 1 olive oil

1 large fillet of grilled fish (150 g)

3 col (soup) of sautéed green beans


Option 1

2 integral toast with 2 Col. (dessert) of jelly without sugar

1 Cup. coffee with skim milk

Option 2

1 slice of whole wheat bread light with 1 slice of cheese mines

1 glass of grape juice without sugar

Option 3

1 cereal bar

1 glass of coconut water

1 Apple


Option 1

1 bowl of vegetable soup

1 medium fillet of grilled chicken (130 grams)

4 col (soup) cooked carrot

Option 2

1 plate spinach soup

1 medium Zucchini stuffed with ground beef and tomato

3 col (soup) of peas sautéed pie

Option 3

1 dish (dessert) of salad: dark green leaves, tomatoes and grated carrots with lemon drops

3 col (soup) Brown rice with peas

1 medium fillet of grilled salmon (130 g)

1 roasted eggplant


Option 1

1 baked banana with cinnamon

1 Cup. herbal tea

Option 2

1 cup of fruit yogurt with 1 col (soup) of oats

1 Cup. herbal tea

Option 3

.5 cups. (tea) of dried fruit (apricots, Brazil nuts, walnuts and almonds)

1 Cup. herbal tea

MIDNIGHT SNACK (for after breastfeeding)

Option 1

1 shrinkwrapping dries without sugar

Option 2

1 cup of fruit yogurt

Option 3

1 glass of coconut water

Menu 2 by Tatiane Empire


Whole milk (1 cup of cottage cheese)

2 slices of wholemeal bread + 1 tablespoon margarine

1/2 papaya


Silver + 1 banana 1 tablespoon oat bran + 1 tablespoon honey


Salad: 4 lettuce leaves + 5 branches of Arugula + 3 tablespoons raw carrot + 1 tablespoon (dessert) of olive oil

4 tablespoons cooked rice + 1 ladle of cooked beans (50% stock, 50% grain)

average unit 1 pot roast

5 tablespoons spinach stew

2 spoons (soup) cooked pumpkin

1 orange


4 units of toast + 1 tablespoon curd

1 cup (cream cheese) of pineapple juice


Natural snack: 1 French bread + 1 slice of ricotta + 4 Tablespoons (soup) of tuna + 1 spoon (soup) of sugar

manga 1


1 fruit + yogurt 1 tablespoon granola

Valley strengthen the ideal menu for every woman is that prepared by your own doctor or nutritionist.

Other factors that can help

That healthy eating is essential postpartum you already know, but other simple tips can help the new mother to return to your previous pregnancy weight more easily. Check out:

Drink water: Luciene remember that fluid intake, especially water, must be high, even for milk production. Apart from the fact that breastfeeding also gives more thirsty.

Work out: after the release of the doctor, exercise is a great way to stimulate a return to weight prior to pregnancy. Generally tend to be indicated, at this stage, activities such as walking, weight training, light stretching, Pilates, yoga etc. But, remember, every case is different; that’s why it’s essential to talk to the doctor.

Breastfeed: breastfeeding itself, beyond your extreme importance to the health of the baby, is closely linked to the weight reduction of the mother.

Don’t be without food: fraction power is essential in five or six meals a day, avoiding long periods of fasting.

Count on nutritional guidance: Tatiane points out that the search for a nutritionist becomes very important as regards the guidelines for eating healthy at this stage, thus ensuring also the reduction of body weight of the mother.

Tatiane reinforces that it is essential that this postpartum period contains healthy eating and adequate to enable correct milk production and meet the needs of the baby (because breast milk is the only food until the sixth month of life).

“In relation to food of mothers, dietary habits should be analyzed to preclude improper practices, characterizing risks to this period. Therefore, the diet should submit the appropriate fractionation, fluid intake and preferably food sources of essential nutrients such as iron, calcium, B vitamins, vitamin C, vitamin A, ensuring food quality for the health of mother and child, “recalls the nutritionist Tatiane.

For all that, the search for a nutritionist becomes especially important at this stage of a woman’s life.