Healthy Eating & Exercise
Eating Healthy Food after Giving Birth
Eating healthy food after birth matters as much as when you were pregnant. Breastfeeding women need 500 calories more every day. Eat fruits, vegetables, whole grains, and foods with protein and iron like meat, chicken, and fish. Take your prenatal vitamins for extra iron.
What Can I Do? How Does it Help?
Ask your provider when you can start exercising. Start slowly. As little as 20 minutes 3 times a week makes you healthier. Work up to 30 minutes most days of the week. Here are some exercises you can do:
- Walking Go for a walk every day! Take your baby with you. You will have more energy. Walking calms a crying baby. Babies need fresh air. Walking also helps a bad mood.
- Sit-ups make your muscles stronger and your stomach flatter. Strong stomach muscles help your back to be strong.
- Kegel exercises squeeze the muscles inside your vagina. Can you stop the flow of urine? You have used the right muscles. Squeeze the muscles for 5 – 10 seconds. Relax. Do this exercise 10 times each day. Kegel exercises make the muscles in your pelvis stronger. You will have fewer problems with leaking urine.