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    Postpartum Nutrition Guide: Health and Nutrition Guidelines

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    painah sumodiharjo
    The document provides postpartum nutrition guidelines for new mothers. It recommends continuing a prenatal vitamin for 6 weeks after giving birth and then switching to a multivitamin with folic acid. A balanced diet with fruits and vegetables, whole grains, lean proteins, dairy and water is important. Physical activity and adequate rest are also encouraged after consulting a doctor. The guidelines emphasize making healthy choices for both mother and baby's wellbeing.

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    Postpartum Nutrition Guide: Health and Nutrition Guidelines

    Uploaded by

    painah sumodiharjo
    321 views2 pages
    The document provides postpartum nutrition guidelines for new mothers. It recommends continuing a prenatal vitamin for 6 weeks after giving birth and then switching to a multivitamin with folic acid. A balanced diet with fruits and vegetables, whole grains, lean proteins, dairy and water is important. Physical activity and adequate rest are also encouraged after consulting a doctor. The guidelines emphasize making healthy choices for both mother and baby's wellbeing.

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    Postpartum Nutrition

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    The document provides postpartum nutrition guidelines for new mothers. It recommends continuing a prenatal vitamin for 6 weeks after giving birth and then switching to a multivitamin with folic acid. A balanced diet with fruits and vegetables, whole grains, lean proteins, dairy and water is important. Physical activity and adequate rest are also encouraged after consulting a doctor. The guidelines emphasize making healthy choices for both mother and baby's wellbeing.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    321 views2 pages

    Postpartum Nutrition Guide: Health and Nutrition Guidelines

    Uploaded by

    painah sumodiharjo
    The document provides postpartum nutrition guidelines for new mothers. It recommends continuing a prenatal vitamin for 6 weeks after giving birth and then switching to a multivitamin with folic acid. A balanced diet with fruits and vegetables, whole grains, lean proteins, dairy and water is important. Physical activity and adequate rest are also encouraged after consulting a doctor. The guidelines emphasize making healthy choices for both mother and baby's wellbeing.

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    Postpartum Nutrition Guide

    Health and Nutrition Guidelines


    The first six months after your baby is born is known as the postpartum period. It will take a
    while to regain your strength after a pregnancy and birth.
    It is recommended that you continue your prenatal vitamin for six weeks after the birth of your
    baby then switch to a multivitamin with folic acid for the rest of your childbearing years.
    A balanced and healthy diet is important throughout your life. To learn more about healthy
    eating go to ChooseMyPlate.gov. Here you will find the tools to stay healthy after having the
    baby.
    Switch to skim or 1% milk
    Both have the same amount of calcium and
    other essential vitamins and nutrients as whole
    milk, with less fat and calories.
    Make at least half of your grains choices
    whole grain
    Choose 100% whole-grain cereals, breads,

    Vary your protein food choices


    Choose lean meats, poultry, fish and other
    protein sources such as dried beans, nuts,

    Make half your plate fruits and vegetables


    Choose from fresh, frozen, canned, or dried
    fruits and vegetables.

    Physical Activity Weight Management Rest


     Check with your doctor before  You can manage your weight  Getting enough rest
    starting an exercise program. after the delivery by eating a helps you take care of
     Daily physical activity can help balanced diet and through yourself and your baby.
    restore muscle strength and physical activity.  When possible, sleep
    firm up your body.  Setting reasonable goals is when your baby is
     Physical activity can raise your key to weight management. sleeping.
    energy level and improve your  Cutting 500 calories a day  The support of family
    mood. promotes a weight loss of 1 and friends may be
     If you had a cesarean birth pound per week. helpful in allowing you
    or complications, talk to your  A healthy weight loss is no to get enough rest.
    doctor about when you can more than two pounds per
    start exercising. week.

    You and Your Baby’s Health


     It is important to see your doctor for a 6 week postpartum check-up.
     Talk to your doctor about birth control options and before taking any over-the-counter or
    prescription medication.
     Avoid tobacco, alcohol and drugs. They are harmful to you and your baby.
    Postpartum Nutrition Guide — Foods to Enjoy Page 2
    Water Grains
    6 to 8 cups daily 6 to 10 ounces daily
     Drink enough water to satisfy your Make half your grain choices whole grains.
    thirst and prevent dehydration. Grains supply B-vitamins, iron, fiber and
     If you drink juice, choose 100% energy! Look for 2 or more grams of fiber
    juice and limit to 6 ounces a day. per serving.
     If you drink caffeinated beverages A one ounce serving is:
    such as soft drinks, tea or coffee,  1 cup ready-to-eat cereal
    limit to 16 ounces or less a day.  1 slice whole wheat bread or roll
     Sugar sweetened beverages and  ½ cup cooked cereal (oatmeal)
    soft drinks can make weight loss  ½ cup cooked brown rice
    more difficult.  ½ cup cooked pasta
     ½ hot dog or hamburger bun

    Fruits and Vegetables Meats and Beans


    2½ to 3½ cups of vegetables daily 5 to 7 ounces daily
    2 to 2½ cups of fruits daily Meats and beans supply iron and
    Choose a variety of fruits and vegetables daily. protein.
    A one ounce serving is:
    Good sources of vitamin C Good sources of vitamin A
     1 egg
    include: include:
     2 tablespoons peanut butter
     broccoli  sweet potatoes
     ¼ cup cooked dry beans, peas
     green pepper  butternut squash
    or lentils
     orange or grapefruit juice  cantaloupe
     1 tablespoon nuts or seeds
     oranges  carrots
     1 ounce of lean beef, pork,
     strawberries  greens
    chicken, turkey or fish
     broccoli

    Eating fruits and veggies


    every day is important for
    good health!

    Milk
    3 to 4 servings daily
    Non-Dairy Calcium Sources
    One serving is:
    Dairy foods provide protein
     ¼ cup whole almonds
    and calcium for strong bones.
     ½ cup turnip greens
    One serving is:
     ½ cup calcium fortified
     6 to 8 ounces yogurt
    fruit juice
     1½ ounces natural cheese
     1 to 3 ounces canned
     8 ounces milk
    fish with edible bones

    COMMONWEALTH OF KENTUCKY
    DEPARTMENT FOR PUBLIC HEALTH
    275 EAST MAIN STREET, HS2W-D
    FRANKFORT, KY 40621-0001
    7.1 L Rev. 11/15 PAM-ACH-500

    This institution is an equal opportunity provider.

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