Here are some post pregnancy nutrition & exercise tips for women,
The appropriate exercise level will depend on each woman’s medical history, obstetrical course, level of fitness, and postpartum recovery. Some women may be able to engage in an exercise routine within days of delivery; others may need to wait four to six weeks.
Taking a stroll: around the block or going for a light jog are easy ways to stay active that don’t require big time commitments.
Work your abs: If you’re trying to work your abs, modified crunches and push-ups are the way to go. With your doctor’s permission, try modified crunches: Lie on your back with your knees bent, exhale slowly and slowly extend one leg along the floor, then inhale and bring the other leg back to the bent-knee position. Also, doing regular sets of 10 push-ups will help get your upper-body strength back; babies are heavy, so you’ll need plenty of arm strength.
DIET / NUTRITION
Don’t crash diet: Crash dieting is not a safe or healthy way to lose weight for anyone, especially new moms. You want to lose the weight slowly and steadily, without putting any undue stress on yourself or your body. If you’re breastfeeding, focus on eating wholesome, balanced meals that are packed with nutrients. Build your eating program around protein, including lean meat, poultry, seafood, eggs, yogurt and cheese, as well as healthy natural fats such as olive, nuts/seeds and their butters, and avocados. Eat plenty of red, orange and leafy green vegetables and one or two servings of fruit.
Spread out your meals: Don’t get all of your nutrients from one meal. Spread out your meals over the course of the day and make sure to get an even amount of calories at every meal. Since your sleep schedule will be off, you’ll need to be fueled at all times of day. Good low-carb snacks include vegetables or hard-boiled eggs, or a slice or two of cheese.
Hydrate: One of the most important parts of any post-pregnancy diet plan is staying hydrated, especially if you’re breastfeeding. Drink water—not soda or fruit juices high in sugar—throughout the day to stay refreshed and more alert. Staying hydrated can also help speed up your metabolism, leading to easier weight loss.
Fish consumption: Fish is low in saturated fat and is a healthy alternative to red meat. It provides the body with essential vitamins and minerals, including iron; zinc (from shellfish); vitamins A, B, and D; and, of course, protein. Omega-3 fatty acids found in fish are also beneficial, particularly for cardiovascular health.
You should be able to eat and drink what you like while you’re breastfeeding However, some babies seem to react to something their mum’s eaten, and have symptoms such as colic, or excessive crying.
Milk and dairy produce are the most likely foods to cause colic. Other foods that have been linked to colic include:
• alcohol, cigarettes and other drugs
• cruciferous vegetables, such as, cabbage (patta gobhi), brussels sprouts (bandh gobhi), broccoli (hari gobhi), asparagus(shatwar or sootmooli)
• onions (pyaaz)
• spicy foods
• legumes such as navy (safed rajma), lima (sem phalli) and soya beans