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.

Lose Baby Weight with 50 Healthy Foods

A post-baby diet provides the body it needs to not only lose weight, but to keep fueled and energized to tackle motherhood!

Lose Baby Weight with 50 Healthy Foods


Best Foods After Having a Baby

The best foods after having a baby includes the balance and variety of whole grains, veggies, fruits, dairy products, and protein and healthy fat sources:

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

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

1. Barley
2. Brown Rice
3. Buckwheat
4. Bulgur
5. Couscous
6. Quinoa (technically a seed)
7. Oats
8. 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:

9. Corn
10. Green peas
11. Potatoes, including russet and sweet varieties
12. Pumpkin
13. Squash

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

14. Asparagus
15. Broccoli
16. Cauliflower
17. Celery
18. Kale
19. Mushrooms
20. Onions
21. Peppers
22. 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, as they are often concentrated with additional sugars and lack fiber.

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

23. Apples
24. Bananas
25. Berries, including blueberries and strawberries
26. Grapes
27. Oranges
28. Mangoes
29. Peaches
30. Pears

Dairy Products
Dairy products are valuable sources of naturally carbohydrate, protein, and calcium. Though going for low and fat-free options reduces fat and calorie content, there is some evidence consuming full-fat products can lower the risk of weight gain and diabetes.

But the upmost importance when choosing dairy products is to pay attention to the Ingredients and Nutrition Facts labels to verify they are devoid of added sugars.

Ultimately, include two to three servings of dairy:

31. Cottage cheese
32. Cubed cheese
33. Eggs
34. Greek yogurt
35. Milk (opt for almond, and other nut varieties based on personal preferences and intolerances)
36. String cheese

Lean and Plant-Based Proteins
Protein is imperative when it comes to weight loss, as the macronutrient helps to 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, which amounts to at least 46 grams per day for women, while 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:

37. Bean assortments, including black, kidney, and red varieties
38. Beef
39. Chicken
40. Edamame
41. Fish
42. Tempeh
43. Tofu
44. Turkey

Healthy Fats
Myth: Eating fat makes you fat.

Physiological fact: You need to eat fat to burn fat.

In fact, the inclusion of those so-called "healthy fats," including monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), has shown to be effective in the prevention and management of 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:

45. Avocados
46. Canola oil
47. Fatty fish, including salmon, trout, tuna, herring, and mackerel
48. Flaxseed oil
49. Nuts, including almonds, cashews, and walnuts
50. Seeds
51. Olives
52. Olive oil

Your Post-Pregnancy Diet Plan

You have enough things to worry about right now with the bundle of joy, so allow bistroMD's women's program to assist in your post-pregnancy diet plan!

BistroMD delivers healthy and delicious meals right to your doorstep, helping you develop healthy eating habits and lose baby weight. Being doctor-designed and dietitian-approved, all meals contain 1,100 to 1,400 calories daily with 40 to 50 percent of total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrate jump start 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 you have to worry about is heating them up, enjoying a nutritious meal, and spending time with your new bundle of joy!

Really, losing weight post-pregnancy has never been so convenient or tasted so good! (Stuffed French toast, artichoke spinach and roasted red pepper frittata, 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 you by! Contact bistroMD and start losing post-pregnancy weight by visiting the official webpage here or calling 866-401-3438 today.



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