Answer:

The daily calorie needs of postpartum women typically range from 1,800 to 2,200. If you're breastfeeding, you need to add about 500 calories. This requirement increases further if you have twins. Maintain sufficient calorie intake to nourish your baby, but avoid exceeding your actual needs to gradually reduce fat without affecting your health or milk supply. Choose nutrient-rich, low-calorie foods, emphasizing green vegetables, fiber, lean protein, and healthy fats.

Diversify your protein sources with lean pork loin, lean beef, eggs, tofu, and steamed fish instead of shrimp and chicken. Incorporate a variety of vegetables like cai xanh (mustard greens), bi (gourd), rau ngot (purslane), bi do (pumpkin), and broccoli, prepared simply by boiling, steaming, or stir-frying with minimal oil and seasoning for easy digestion and nutrient retention.

Nutritionist Hong Van advises a patient. Illustrative photo: Tam Anh General Hospital

Nutritionist Hong Van advises a patient. Illustrative photo: Tam Anh General Hospital

The calorie content of nut milk and cow's milk varies, and 100g of rice contains about 130 kcal. Actively calculate and adjust your intake of rice, vegetables, and fruits to ensure sufficient daily energy and effective weight management.

Every postpartum mother has different physical conditions and nutritional needs. Factors include whether they are exclusively breastfeeding, recovering from a C-section, experiencing metabolic disorders, and varying degrees of postpartum weight gain. Listen to your body and adjust accordingly, rather than relying on anecdotal advice or online meal plans. Consult a doctor or nutritionist for personalized dietary guidance.

Lai Thi Hong Van, Nutritionist

Tam Anh General Hospital, Hanoi