Postnatal Sample Diet List

Postnatal Sample Diet List

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Postnatal Sample Diet List

The diet is personal. It varies according to one's lifestyle, age, height, weight and gender. For the creation of a customized nutrition program nutritionist and diet specialist You should consult.

In this article, we give you a general list of food groups and portions that you can take and sample. This list can be reduced or increased according to individual differences

Food Groups

Meat Group

Source of iron, B12, phosphorus, B2, B6, folic acid egg, meat, chicken, fish, cheese, turkey It is recommended to consume 3-4 servings of foods per day.

Found in fish omega-3 fatty acids especially during breastfeeding should be in the mother's diet. It is recommended to consume 2-3 servings of fish per week.

Milk Group

Calcium is the richest in this group milk, yogurt, kefir, buttermilk and who are the source of vitamin B12, B6 and A.
Breastfeeding 1200 mg of calcium It is recommended that mothers who need it consume at least 3 glasses of skim milk a day.

1 glass of milk contains approximately 240 mg of calcium

Vegetable-Fruit Group

This group is as follows and meets our carbohydrate requirement Vitamins A, C and K and potassium is rich in terms. It is recommended to consume 3-4 servings per day.

Grain Group

The most important source of energy we need is carbohydrates. It is wrong to cut the grain products completely to lose weight. In each food vitamins to minerals our body needs.

You should pay attention to prefer whole grain products instead of white baked products. In fact, everyone sees the difference between white bread and wholemeal bread as a calorie difference, but in fact the calories of both are the same.

Whole wheat bread keeps more satiated due to its fiber content!

1 slice of bread, 1 ladle soup, quarter bagel, 1 potato, 3 chestnuts have the same nutritional value.

Oil Group:

Olive oil, oilseeds, hazelnuts, walnuts, mayonnaise, butter, such as foods that include this group of energy
Although it meets our needs, it ensures that fat-soluble vitamins remain in the body. Fats are taken together with animal foods, so daily 20-30 gr oil consumption will meet your needs.

Sample Diet List


2 slices of lean cheese

1 glass of water Milk

1 egg

1 tomato

1 cucumber

1 spoon of molasses


1 serving of fruit

1 glass of milk


1 serving of meat with vegetables

1 bowl of yogurt

1 slice of bread

(salad flavored with little olive oil and lemon)


1 glass of juice

Half pack of whole wheat biscuits


1 cup soup

1 dish of vegetable with olive oil

Several pieces of grilled chicken

Fish or meatballs



1 serving of fruit

1 glass of milk

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