Skip to content

Top Navigation

Health.com Health.com
  • Health Conditions A-Z
  • News
  • Coronavirus
  • Diet & Nutrition
  • Fitness
  • Beauty
  • Mind & Body
  • Lifestyle
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Subscribe
Pin FB

Explore Health.com

Health.com Health.com
  • Explore

    Explore

    • Is Your Doctor Gaslighting You? Here's What to Do

      How to handle a physician who doubts or dismisses your symptoms. Read More Next
    • 9 Signs It's More Serious Than the Common Cold

      Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Read More Next
    • How Your Period Changes During Your 20s, 30s, and 40s

      From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Read More Next
  • Health Conditions A-Z

    Health Conditions A-Z

    See all Health Conditions A-Z

    12 Anxiety Symptoms That Might Point to a Disorder

    The symptoms of anxiety can be hard to detect. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder.
    • Allergies
    • Anxiety
    • Birth Control
    • Breast Cancer
    • Coronavirus
    • Chronic Pain
    • Cold, Flu, and Sinus
    • Depression
    • Digestive Health
    • Diabetes (Type 2)
    • Eczema
    • Eye Health
    • Fibromyalgia
    • Heart Disease
    • Headaches and Migraines
    • Oral Health
    • Pregnancy
    • Psoriasis
    • Sexual Health
    • Skin Conditions
    • Sleep
    • Thyroid
  • News

    News

    See all News

    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    "I'm petrified," the actress said when she shared the news that her breast cancer came back. Here's why a stage 4 breast cancer diagnosis can be so frightening.
    • Celebrities
  • Coronavirus
  • Diet & Nutrition

    Diet & Nutrition

    The Best (and Worst) Diets of 2020, According to Experts

    FYI: The keto diet is not number one.
    • Food
    • Nutrition
    • Vitamins and Supplements
    • Groceries
    • Restaurants
    • Diets
    • Keto Diet
    • Mediterranean Diet
    • Whole30
    • Recipes
  • Fitness

    Fitness

    See all Fitness

    10 Moves for a Cardio Workout at Home—No Equipment Required

    Stay in your living room and still spike your heart rate.
    • Cardio Workouts
    • Strength Training
    • Yoga
    • Ab Workouts
    • Arm Workouts
    • Leg Workouts
    • Butt Workouts
    • Fitness Gear
  • Beauty

    Beauty

    See all Beauty

    These 13 Women Prove Every Body Is a Bikini Body

    We're loving their inspirational, body-positive messages.
    • Skincare
    • Makeup
    • Hair
    • Nails
  • Mind & Body

    Mind & Body

    See all Mind & Body

    Why Do People Lie? We Asked an Expert

    Here's the truth about lying.
    • Body Positivity
    • Self-Care
    • Misdiagnosed
    • Invisible Illness
    • LGBTQ+ Health
    • Health Diversity and Inclusion
    • Resolution Reboot
  • Lifestyle

    Lifestyle

    20 Things You Should Throw Away for Better Health

    Clean out expired products and clutter to make way for a healthier you.
    • Healthy Home
    • Pets
    • Family
    • Relationships
    • Style
    • Holidays
    • Sex
    • Gifts
    • Money
    • Tech
    • Medicare
    • Best Life Now
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Sweepstakes

Follow us

  1. Home Chevron Right
  2. Weight Loss Chevron Right
  3. 6 Rules for a Healthy Postpartum Slim Down

6 Rules for a Healthy Postpartum Slim Down

June 02, 2013
Skip gallery slides
Save Pin
Your nutrition postpartum is just as important as it was during your pregnancy. Learn which nutrients you and your baby need (and how to get them).
Start Slideshow

1 of 7

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

The post-baby slim-down

Credit: Istockphoto

Chances are you won’t feel like publicly donning only a bra and panties a month after giving birth—unlike, say, Heidi Klum. There’s no magical way to take off baby weight, but with healthy-eating habits and regular exercise, you can get your pre-pregnancy body back. Unlike normal dieters, a new mom’s body needs certain nutrients to keep her—and her child—healthy. Here are some foods you need to trim down, boost energy, and get healthy, all while taking care of your bundle of joy.

1 of 7

Advertisement
Advertisement

2 of 7

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Pack on the protein

High-protein foods contain a hunger-fighting hormone and will fill you up more than carbs. And many sources of protein—fish, beef, and eggs—are also rich in iron and vitamin B12, both of which have been shown to increase energy levels. (What new mom doesn’t need that?) Just be careful to choose lean cuts of meat and watch your fat intake, as excess saturated fat won’t help your diet or your cardiovascular health.

Try these recipes:

• Sirloin Tips With Vegetables
• Red Snapper in Acqua Pazza
• Greek-Style Lamb

2 of 7

3 of 7

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Fight inflammation

Trauma and stress to the body—i.e., giving birth—can cause the immune system to respond through internal inflammation. Help your body fight this inflammation by consuming foods that are considered to be anti-inflammatories. Examples include everything from green tea to berries to spices such as turmeric and garlic. Steer clear of processed sugar, which increases inflammation and raises blood sugar.

Try these recipes:

• North African-Spiced Tagine
• Zesty-Baked Salmon
• Lemon-Blackberry Parfait

3 of 7

Advertisement

4 of 7

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Make milk

If you’re breastfeeding, most experts suggest adding 500 calories a day of nutrient-rich food. Drink plenty of water, eat fiber-rich foods, and avoid drinking too much alcohol. What you eat makes its way into your milk, so if you notice your child has diarrhea, gas, or a rash, it might be the result of an allergic reaction to a certain food.

If you have a low milk supply, some mothers and health-care professionals believe herbs like fenugreek seeds, chamomile, and fennel may help with milk production. Many of these herbs have not been scientifically evaluated, so consult a doctor before altering your diet.

Try these recipes:

• Cumin-Scented Black Beans With Cilantro
• Fresh Berries With Maple Cream
• Caramelized Rosted Fennel With Fennel Seeds

4 of 7

5 of 7

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Know your vitamin ABCs

These vitamins are important in a new mom's diet.

Vitamin A—You lose a lot of this through breastfeeding. Aim for 1,300 micrograms per day; get it from spinach, carrots, sweet potatoes, and kale.
Vitamin C—It passes through breast milk, too. Aim for approximately 120 milligrams daily; good sources include red peppers, oranges, and broccoli.
Vitamin D—It keeps bones strong and is made when the skin is exposed to sunlight, but many moms stay indoors most of the day. Aim for 200 IU every day; eat fortified milk, eggs, and mushrooms.
Vitamin E—It helps you maintain a healthy circulation. Aim for 19 milligrams a day; it’s found in nuts, seeds, and eggs.
Potassium—Many multivitamins don't contain this blood pressure–lowering nutrient. Aim for 3,500 milligrams; add bananas, lima beans, and squash to your diet.

Try these recipes:
• Mushroom and Spinach Frittata With Smoked Gouda
• Roasted Squash and Chard Pasta
• Carrot Couscous with Fresh Chives

5 of 7

6 of 7

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Count on calcium

Though there is some debate about how much calcium breastfeeding women should consume, current calcium recommendations for non-pregnant women are also sufficient for pregnant and breastfeeding women. For strong bones and teeth, make sure to eat plenty of low-fat dairy products and other calcium-rich foods such as figs, beans and peas, or leafy greens. A recent study found that calcium supplements don't help to prevent bone loss in nursing, so try to eat your way to a recommended 1,000 mg of calcium a day.

Try this recipe:

• Yogurt Berry Cups
• Tropical Fruit Parfaits
• Cantonese Spinach with Garlic

6 of 7

Advertisement
Advertisement
Advertisement

7 of 7

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Discover the magic of fish oil

Omega-3 fatty acids found in fish and fish oil supplements have been show to boost an infant's sensory, cognitive, and motor development. Breast milk is rich in DHA, a type of omega-3 fatty acid that helps with brain growth. Recommendations are 0.3 to 0.5 grams of DHA a day, and good sources include salmon, tuna, and walnuts. Plus, it's not just for children—consumption of DHA may decrease the incidence of postpartum depression.

Try these recipes:

• Tuna With Jalapeno Sour Cream
• Mediterranean Salmon
• Walnut Coffee Cake

7 of 7

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 7 The post-baby slim-down
2 of 7 Pack on the protein
3 of 7 Fight inflammation
4 of 7 Make milk
5 of 7 Know your vitamin ABCs
6 of 7 Count on calcium
7 of 7 Discover the magic of fish oil

Share options

Facebook Tweet Mail Email iphone Send Text Message

Login

Health.com

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Contact us
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Sitemap

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en Español this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Health.com is part of the Meredith Health Group. © Copyright 2021 Meredith Corporation. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.health.com

View image

6 Rules for a Healthy Postpartum Slim Down
this link is to an external site that may or may not meet accessibility guidelines.