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Postpartum diet

know me food after giving birth Also know some important tips to develop a balanced and nutritious diet after delivery.

With so many new tasks ahead, it can be difficult to create a balanced postpartum menu, but keep in mind that choosing the right foods will ensure good postpartum recovery and energy for your baby and your care.

Many mothers want to get rid of the belly quickly after giving birth, but we must not forget that it is necessary to choose foods that contain carbohydrates to generate energy in the days and weeks after childbirth. Without neglecting the nutrition provided by the mother. Child. ,

A woman burns up to 100 calories per hour during labor.

After giving birth, the mother needs more energy to breastfeed, take care of the baby, and get back in shape.

best postpartum food

The foods suggested below are great for postpartum nutrition.

Oat

Oats are a healthy, fiber-rich carbohydrate that helps prevent or relieve postpartum constipation.

There are also reports that oats may contribute to increased breast milk production, although there is no scientific evidence to support this claim.

You can mix oats with fruit or yogurt, which is also a good source of calcium needed by your body.

beef

Blood loss during delivery is common, so many women may suffer from iron deficiency and anemia as a result.

Red meat in general is rich in iron and vitamin B, which helps restore optimal levels of these nutrients and treat anemia.

Dried meat is an interesting option because in addition to iron, it also provides sodium, an important mineral for restoring electrolyte balance in the body due to fluid loss.

Egg

Eggs are important for protein and are a great option to get relief from muscle pain seen in the postpartum period.

Eggs are also rich in omega-3, which is a healthy fat that is essential in our diet and also reduces the risk of postpartum depression.

Result

Apples are rich in nutrients and fiber that help in relieving constipation – a very common problem after childbirth.

Dates are a great option for restoring energy, as dried dates alone provide up to 16 grams of carbohydrates, which is a significant amount of energy.

Bananas are important for electrolytes like potassium, as well as fiber and tryptophan – a precursor to serotonin that helps promote a sense of overall well-being.

Apart from having healthy fats, avocado also contains tryptophan, vitamin A and folic acid and in fact vitamin A helps prevent hair loss that occurs after childbirth.

salmon

Salmon is rich in fatty acids (such as omega-3) which are essential for the proper development of the baby’s nervous system and the mother’s mood.

We can find these fatty acids in breast milk, but their levels may be higher if you eat salmon.

In addition to salmon, other fatty fish like tuna and sardines are good sources of omega-3.

bread and whole grains

Whole grain breads and pasta contain good levels of folic acid, a nutrient that passes into breast milk and is healthy for both baby and woman.

Complete carbohydrates are generally high in fiber and can be eaten in small amounts in a balanced diet.

saltine crackers

In weight loss diets, it is not recommended to eat crackers daily, but in the first days after giving birth, this food is allowed because it can help get the necessary carbohydrates and electrolytes for energy.

If your hospital allows it, you can also bring a box of cookies in your bag to snack on when you feel your energy is draining.

chicken soup

Chicken soup may not be the easiest recipe on this list, but it definitely provides the nutrition and hydration a mom needs in her postpartum diet.

In the first few days after giving birth, a woman loses a lot of fluid and it is important to keep herself well hydrated, especially when the baby is breastfed.

Besides being high in water and electrolytes, chicken soup provides protein and carbohydrates that provide plenty of energy.

basic foods

If the above foods are not in your postpartum diet, there is no need to worry, as there are many other foods that provide similar nutritional value.

Instead of limiting yourself to specific foods, you can vary your diet, as long as you make sure you eat the following food groups that provide the nutrients your body needs at that time:

Water: Water is essential for anyone’s life, especially for breastfeeding mothers, it is important to drink plenty of water to avoid the risk of dehydration and ensure good milk production.

Other fluids like tea, juice, coffee and even water-rich fruits like watermelon also count toward hydration.

beans: Legumes in general (like beans for example) should be part of any balanced diet.

These foods provide a wide range of antioxidants and other nutrients that aid in postpartum recovery.

vegetables: Vegetables contain antioxidants and minerals essential for health, while dark green leaves like broccoli and broccoli are rich in minerals like calcium, zinc and magnesium.

Most leafy vegetables also contain iron, vitamin A and vitamin C.

Dairy products: Milk and dairy products can be part of the mother’s diet as they provide vitamin D, vitamin B and calcium.

All these nutrients are transferred to the child through mother’s milk, where they work for the proper development of the child’s bones.

More important tips!

Nutritional Balance: The key is to ensure a diet that includes plenty of water and a good variety of fruits, vegetables and whole grains.

Whenever possible, women should choose natural, cooked or roasted foods as these retain more nutrients than processed foods.

And of course, avoid processed fatty foods with added sugar.

Chillies, strong spices, and sulfur-containing foods like broccoli, peas, jackfruit, watermelon, and peppers are also recommended postpartum foods, but there is no scientific evidence that completely bans any type of food for breastfeeding mothers. yes.

There are also reports that foods like beans, onions, cow’s milk, chocolate and cabbage cause colic in babies, but this has not been scientifically proven.

In fact, these foods increase gas production and can cause stomach pain for both mother and baby.

Adequate calorie consumption: Don’t restrict calories for the first few weeks after giving birth.

You should eat at least 1,800 calories or 400 calories more than usual in the postpartum period to ensure adequate energy and nutrition and good breast milk production.

Breastfeeding leads to weight loss because producing breast milk, feeding and caring for the baby requires a lot of energy.

If this is your current concern, know that it is very important to pay attention to the quality and nutrition of the foods included in your diet, as weight loss depends on a balanced and nutritious diet.

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