Postpartum Food Plan

What should ingest to retrieve the form.

Was mom recently and is struggling to get back to your normal weight? Then continue reading this article.

Get inspired in this diet, you should be initiated after the child’s birth and then during the breastfeeding period.

Take note of the meals you should do:


Breakfast
solid yogurt magro 1 or equivalent
1 bread (60 g) or equivalent
1 fresh cheese small FAT/skinny

Mid morning
1 portion of fruit
maria cookies 3 or equivalent

Lunch
1 vegetable soup
60 g of lean meat or fish or egg 1
2 small potatoes or equivalent
1 cup vegetable/salad almoçadeira
1 portion of fruit

First lunch
solid yogurt magro 1 or equivalent
maria cookies 3 or equivalent

Second lunch
1 tea or infusion of herbs, without sugar
1 bread (40 g) or equivalent
1 slice (15 g) of cheese or lean ham
1 teaspoon sweet or jam light

Dinner
vegetable soup 1 60 g of lean meat or fish or egg 1
1 small potato or equivalent
1 cup vegetable/salad almoçadeira
1 portion of fruit

Supper
solid yogurt magro 1 or equivalent
maria cookies 3 or equivalent

Equivalent parts

-Proteins
30 g fish or lean meat (boneless, pimples, skin or FAT) = 30 g cheese or lean ham = .5 egg

-Dairy products
2.5 dl milk = natural yogurt 2/thin aroma/pieces no sugar = 1 small fresh cheese

-Flour products
.5 mixing bread, rye, whole wheat (20 g) = 3 cookies = 2 Mary toast = 30 g breakfast cereal (without sugar or fruit) = 1 small potato = 2 tablespoons rice or pasta cooked shallow = 1 tablespoon rasa of Fava Beans or peas = 3 tablespoons bean shallow, beans or lentils

-Fruit
1 Apple, Orange, pear, kiwi, peach = 1 slice of melon, pineapple = .5 banana, cantaloupe and mango papaya medium or small = 2 plums = 1 cup of tea of strawberries = 1 tablespoon Marmalade

-Fat
1 teaspoon olive oil, vegetable oil, butter or margarine = 1 tablespoon of dried fruit = 8 olives

Text: Mariana Correia de Barros with Teresa white (exercise physiologist weight control for swimming with maternity bikinis from Bikinirevival.com)

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