BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

The Best Postpartum Diet

The best postpartum diet provides the body with what it needs to not only lose weight, but to keep fueled and energized to tackle motherhood!

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Consuming a balanced diet after baby can help shed postpartum weight while supplying energy to tackle motherhood.

Learn which healthy foods to eat after pregnancy and find a simple solution to lose weight and feel great!

Healthy Food After Pregnancy

The best foods after having a baby include a balance and variety of nutrient-rich foods. These include whole grains, fruits and vegetables, dairy products, and protein and healthy fat sources.

Whole Grains
Whole grains are excellent sources of complex carbs, vitamins, and minerals. They are also naturally high in fiber to help the stomach feel fuller for longer and lower the risk of overeating.

Make at least half the grains in the diet whole grains. Also aim for a minimum of 3 to 5 servings daily of the following:

• Barley
• Brown rice
• Buckwheat
• Bulgur
• Couscous
• Quinoa (technically a seed)
• Oats
• Whole wheat breads, crackers, and pastas

Veggies
Vegetables are generally broken down into starchy and non-starchy varieties. Whereas starchy vegetables are higher in carbohydrates and generally thought to be avoided, they offer fiber and other nutrients.

Stick to an approximate ½ to 1 cup portion of the following starchy veggies with meals:

• Corn
• Green peas
• Potatoes, including russet and sweet varieties
• Pumpkin
• Squash

To get more "bang for a nutritional buck," include a minimum of three servings of these non-starchy veggies:

• Asparagus
• Broccoli
• Cauliflower
• Celery
• Kale
• Mushrooms
• Onions
• Peppers
• Spinach

Fruits
Fruits are naturally high in fiber and other nutrients, along with supplying natural sugar to help deter that pesky sweet tooth. When choosing fruits, go for whole fruits and try to skip out on juices. Fruit juices are often concentrated with additional sugars and lack fiber.

Include at least two servings of fruits in the daily diet, including the following:

• Apples
• Bananas
• Berries, including blueberries and strawberries
• Grapes
• Oranges
• Mangoes
• Peaches
• Pears

Dairy Products
Dairy products are valuable sources of naturally carbohydrate, protein, and calcium. Low and fat-free products reduce fat and calorie content, but full-fat may lower weight gain and diabetes risks.

The utmost importance when choosing dairy products is reducing and avoiding products rich in added sugar, including yogurt. Use the Ingredients and Nutrition Facts labels to verify if sugars and other unnecessary ingredients were added.

Ultimately, include two to three servings of dairy:

• Cottage cheese
• Cubed cheese
• Eggs
• Greek yogurt
• Milk (opt for almond, and other nut varieties based on personal preferences and intolerances)
• String cheese

Lean and Plant-Based Proteins
Protein is important for weight loss, as the macronutrient helps combat cravings, regulate appetite, support muscle mass, and increase metabolism.

Furthermore, the dietary reference intake (DRI) for protein is 0.8 grams of protein per kilogram (g/kg) of body weight. This amounts to at least 46 grams per day for women. However, breast-feeding women are encouraged to achieve protein intake based on a minimum of a 1.1 g/kg factor.

Protein is found in these animal meats (go for a lean cut and skinless options) and plant-based sources:

• Bean assortments, including black, kidney, and red varieties
• Beef
• Chicken
• Edamame
• Fish
• Tempeh
• Tofu
• Turkey

Healthy Fats
Myth: Eating fat increases body fat.

Physiological fact: The body needs dietary fat to burn fat. And believing these myths can keep from weight loss success

Those so-called "healthy fats," including monounsaturated (MUFAs) and polyunsaturated fatty acids (PUFAs) are essential in a well-balanced diet. Their inclusion shows to be effective in preventing and managing obesity, diabetes, heart disease, and other chronic conditions.

Make a conscious effort to complement at least two servings of these healthy fats in your daily diet:

• Avocados
• Canola oil
• Fatty fish, including salmon, trout, tuna, herring, and mackerel
• Flaxseed oil
• Nuts, including almonds, cashews, and walnuts
• Seeds
• Olives
• Olive oil

Healthy Postpartum Diet

There are enough things to worry about post-pregnancy. Let the nation’s leading weight loss meal delivery program assist in a post-pregnancy diet plan! BistroMD delivers well-balanced meals right to doorsteps across the nation, helping to develop healthy eating habits and lose baby weight.

All doctor-designed, dietitian-approved, and chef-prepared meals contain 1,100 to 1,400 calories daily. Forty to 50 percent of total calorie intake from adequate protein and 20 to 25 percent of calories from healthy fats. The remaining 30 to 35 percent of calories comes from complex carbohydrate. The balance of nutrients gives the body with what it needs to jumpstart healthy weight loss and keep it off.

Along with ensuring meals are balanced, bistroMD also takes care of the meal planning, grocery shopping, and cooking. All to worry about is quickly heating them up, enjoying a nutritious meal, and spending time with new bundle of joy!

Really, losing weight post-pregnancy has never been so convenient or tasted so good! (Stuffed French toast, chicken paella with andouille sausage, grilled salmon with champagne sauce, chocolate cheesecake, need we say more...?)

So, what are you waiting for? Do not let another precious minute pass by!

Written By Christy Zagarella, MS, RDN. Published on November 07, 2012. Updated on April 23, 2019.

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