Now that you’ve given birth to your baby, the next thing on your mind must obviously be to lose all your pregnancy pounds at the earliest. But one thing more important for you is to eat the right foods that make you energetic to be the best mother around.
By eating a diet of healthy foods, you can get the most energy out of it. If you’re nursing your baby, the quality of milk will be as good as the food you eat. But if you don’t invest in healthy food, you will have to make up for the nutrients your food lacks by dipping into your own reserves. So, ensure that your food contains all the nutrients your baby needs.
Food Groups for New Mom
The food groups, women should eat during this period are:
Proteins: Eating proteins help heal tissues and grow the baby well and maintain the muscles post-surgery.
Vitamins: Vitamins contain antioxidants that help repair tissues and produce collagen that help build fresh scar tissues and tendons.
Iron: Women lose a lot of blood during childbirth and therefore their iron reserves need to be restored. A shortage of iron in their bodies can make them dull and weak. By eating iron-rich foods the blood in their systems can be restored and they can become strong and energetic.
Calcium: Milk should be had in small doses as it is a good source of calcium and helps produce milk for the baby. Another calcium-rich food to eat is yogurt, which contains zinc and can be added to several dishes.
Fibre: Fibre helps women prevent constipation as this puts pressure on their wounds. Fruits are nutritious and avoid constipation.
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Green leafy veggies such as broccoli, spinach and Swiss chard are Vitamin A-rich, which is good for both mom and baby. These veggies are also a good source of Vitamin C, iron and calcium, apart from being rich in antioxidants while also being low calorie. Being rich in iron means new moms can recuperate from the delivery fast.
Yet another source of iron, oats help in restoring energy to the new mother. It also contains fibre, calcium, carbohydrates and proteins. Oats are fibre-rich and also keep the digestive system working well. It can be eaten cooked with milk, dried fruit and nuts. By adding apples or mangoes to it, you can increase its nutritional value.
Low-fat dairy products
Dairy products form an interesting food package that aid healthy nursing. From milk, women and babies get the required Vitamin D for bone development and strengthening. Dairy products also provide the necessary B vitamins and proteins and are the best calcium foods. For women who are nursing their babies, breast milk is laden with calcium that help baby’s bones grow, so it is important for women to get enough of calcium-rich foods. Three cups of dairy per day would help greatly.
Eggs also play a vital role in providing the body with the necessary proteins. They help develop, grow and strengthen the bones and muscles of the infant and therefore are a critical food component of new moms. Eaten as scrambled eggs or hard boiled eggs or even an omelette, eggs will give moms the necessary vital vitamins that give them the energy they need.
When a new mother is nursing her baby while trying to lose weight, the wrong thing to do would be to reduce her intake of carbs. Trying to lose weight too fast may result in low milk production, which could leave you feeling dull and sluggish. Instead, women must introduce whole-grain carbs such as brown rice into their diet to have elevated energy levels. By eating brown rice, new moms provide their bodies with sufficient calories to make good quality milk for the newborn.
Brown rice contains Vitamin B, copper, zinc, potassium, phosphorus, magnesium and selenium which aid the brain development of the foetus, prevent memory loss and liver damage.
Beans, peas and lentils are the most nutritious foods for moms because they are rich in protein and iron, particularly black and kidney beans. This makes them rich foods for breastfeeding moms, besides being non-animal and high quality proteins. Lentils are low fat, zero cholesterol foods and are rich in magnesium, iron, folate and potassium. Legumes are also rich in soluble and insoluble fibre and are abundant in beneficial fats.
Turmeric is rich in essential vitamins B6 and C, and fibre, manganese, magnesium and potassium. It is also helpful in healing internal and external wounds and in reducing inflammation. It also helps new mothers heal their pregnancy wounds and cure any stomach disorders.
Blueberries are loaded with several nutrients like Vitamins A and K, calcium, potassium, antioxidants and minerals, making them the ideal foods for new mothers to recover from the pain and stress of childbirth. They also contain carbohydrates that keep the new mother’s energy levels high. They can be eaten with cereal, yogurt or added to a smoothie.
- Flax seeds
Flax seeds are rich in fibre, omega-3 fatty acids and phytochemicals such as lignans. A diet abundant in omega-3s usually help get rid of post-partum depression. For this, it is recommended by doctors that women eat about 1.1 gm to 1.6 gm of omega-3 fatty acids every day or one tablespoon of ground flaxseed. To eat flaxseed, sprinkle a teaspoon of it into soups, cereal, smoothies, sauces, yogurt or batter of cakes and muffins. 21 Ways to Eat Flax seeds
Fenugreek seeds are rich in iron, vitamins, calcium and minerals. They are taken by new mothers to ease joint and back pain. These seeds also help increase breast milk.
Almonds are ideal to eat after childbirth as it contains carbs, Vitamin B12 and E, and fibre. It also contains zinc and calcium. It is so rich in so many nutrients that it is perfect to recuperate with after childbirth.
New mothers wanting to lose weight and return to their normal weight can now try including all the above-mentioned foods into their daily diet and see the difference. In the process, the newborn gets all the required nutrients that will help it grow and develop steadily and normally.
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