Contents:
- Medical Video: Top 30 Foods To Eat During Pregnancy | Foods To Eat While Pregnant
- Why do you have to choose nutrition and food after giving birth?
- Recommended nutrients after giving birth
- 1. Carbohydrates
- 2. Protein
- 3. Fat
- 4. Omega-3
- 5. Vitamins and minerals
- 6. Iron
- 7. Calcium
- What foods or drinks need to be avoided?
- Is it true that nursing mothers have to eat a lot?
- What are the recommended dietary rules after giving birth?
- What happens if you don't pay attention to nutrition after giving birth?
Medical Video: Top 30 Foods To Eat During Pregnancy | Foods To Eat While Pregnant
After giving birth, many women limit their food intake to restore body shape quickly. However, this is not recommended. Because the body needs to restore its condition by eating foods that are rich in nutrients. Therefore, you need to sort out foods after giving birth that are nutrient-dense.
For that, I will review various things about nutrition after giving birth. Take it easy, this eating rule will not make your body even wider.
Why do you have to choose nutrition and food after giving birth?
Nutrition is useful to restore energy, maintain fluid and electrolyte balance, and restore the body's iron reserves which are lost during pregnancy and childbirth.
In addition, after childbirth that is rich in nutrients is also needed to optimize wound healing, control hormonal changes, and reduce the risk of postpartum depression.
No less important, nutrition plays a major role in maintaining the quality and production of breast milk needed for growth and development of the child. When breastfeeding, the baby absorbs the necessary nutrients from the mother's body. If the nutritional intake is insufficient, the body will take it from the reserves that the mother has. So, to optimize the health of mothers and babies, it is highly recommended to consume a variety of healthy foods and drinks.
Recommended nutrients after giving birth
The following are various nutrients and examples of postpartum foods that should be consumed, namely:
1. Carbohydrates
Carbohydrates are used to increase body energy and improve mood after birth. Complex carbohydrates such as cereals, whole wheat bread, and brown rice are more recommended than simple carbohydrates from sweets or sweet cakes.
2. Protein
Protein is important to optimize your baby's growth, accelerate wound healing, and maintain muscle mass.
Healthy sources of protein include egg white, lean meat, milk, nuts, tofu and tempeh.
3. Fat
Fat serves to maintain body temperature and increase absorption of vitamins A, D, E, and K. Sources of healthy fats include olive oil, fish oil, canola oil, and avocado.
4. Omega-3
Omega-3 fatty acids are used as anti-inflammatory compounds that can also increase immunity and play a role in increasing children's intelligence.The sources include wet anchovies, catfish, sardines, tuna, salmon, and fish oil.
5. Vitamins and minerals
Vitamins and minerals are beneficial in the process of restoring the body, increasing the quality and amount of breast milk, maintaining the immune system, beneficial for baby's growth and accelerating wound healing.
Good sources of vitamins and minerals are green vegetables, fruits, eggs, low-fat dairy products (milk, yogurt, cheese), and supplements.
6. Iron
Iron serves to increase the production of red blood cells and prevent anemia.You can get iron from beef, chicken chicken, spinach and other green vegetables.
7. Calcium
Calcium helps maintain the density of the breastfeeding mother and also supports the growth of the baby's bones.Good sources of calcium include dairy products and dark green vegetables such as broccoli and spinach.
What foods or drinks need to be avoided?
- Alcoholic beverages.
- Foods and drinks that are high in simple sugars, for example soft drinks, sweets, and snacks like sweet cakes. This prohibition must be adhered mainly to mothers who give birth by caesarean section and have special medical conditions such as diabetes.
- Caffeinated drinks such as coffee, tea, and chocolate actually need not be avoided completely, but indeed need to be limited. So, you don't need to drink coffee for more than two cups a day.
Is it true that nursing mothers have to eat a lot?
In principle, every woman needs balanced nutrition consisting of carbohydrates, proteins, fats, vitamins, and minerals. However, breastfeeding mothers do require additional nutrition of around 400 kcal per day.
Well, that does not mean you are free to add as much rice and side dishes as you like every time you eat. What should be considered by nursing mothers is the type and needs of your daily nutrition. Yes, do not arbitrarily add rice and side dishes, but note what nutrients have been fulfilled and which ones have not.
In addition, breastfeeding mothers also need to know various effective food and beverage sources to increase milk production such as:
- Green vegetables like katuk and spinach
- Carrot
- Nuts
- Milk
- Papaya
- Oatmeal (oatmeal)
- Red rice
- Chicken, fish or meat broth soup
- Mineral water
- Fresh fruit juice
What are the recommended dietary rules after giving birth?
In addition to paying attention to the type of food after giving birth, you also need to understand the various dietary rules that are recommended so that nutrition remains fulfilled but the body does not continue to widen. Check the rules below.
- Eat a little but often so that the body stays energized throughout the day.
- Regular eating.
- Vary your food everyday, but don't overeat.
- Maintain body fluid balance by drinking at least 8 glasses of water per day.
- In addition, staying active throughout the day is also highly recommended as an effort to prevent the body from expanding to the side.
What happens if you don't pay attention to nutrition after giving birth?
You risk experiencing various conditions such as:
- Recovery is not optimal.
- Easy to get tired and difficult to concentrate.
- Bad mood, even tend to experience baby blues syndrome and postpartum depression.
- Former labor wounds that don't heal.
- Difficulty restoring weight as before.
- The quality of the milk produced is not good.
- If you do not want to experience various conditions that have been mentioned, the sign from now on you need to look at nutrients from the food consumed.
Keep in mind, the habit of consuming healthy and nutrient dense foods is not only required to be practiced after giving birth. This habit needs to be applied every day in an effort to start a healthier lifestyle. Come on, start paying attention to the intake of nutrients for the health of the mother and the development of a better little one.
