Contents:
- Medical Video: Guide to a Healthy Pregnancy (Urdu)
- Don't let your mother's energy run out, this is how you choose food after giving birth
- 1. Choose the type of complex carbohydrates
- 2. Consumption of high protein
- 3. Reduce consumption of sugar and caffeine
- 4. Choose foods with small portions but often
- 5. Drink plenty of fluids
Medical Video: Guide to a Healthy Pregnancy (Urdu)
The labor process consumes a lot of energy, no wonder if afterwards the mother needs high nutritious food intake to replace the burning calories. Not to mention, life as a mother in the first months after birth forces you to stay energized throughout the day. For that, you need to know some important tips in choosing food after giving birth.
Don't let your mother's energy run out, this is how you choose food after giving birth
It's best not to eat food carelessly after giving birth. Instead, you need the right food so that your energy returns after labor. No need to be confused, this is the right way to choose food after childbirth.
1. Choose the type of complex carbohydrates
Kathleen Zelman, M.P.H., R.D., consultant in Atlanta nutrition and the American Dietetic Association said that the food of complex carbohydrates is the right food after giving birth. Complex carbohydrates require a longer digestion time than simple carbohydrates.
This will give the mother more lasting energy that helps make her full longer. In addition, complex carbohydrates such as whole wheat bread and cereals also contain more vitamins and minerals than simple carbohydrates such as white bread and sugar-containing foods.
2. Consumption of high protein
High protein sources must be a food menu after giving birth. Protein is needed to replace tissue that may be damaged after labor. In addition, there are also many nutrients in breast milk and are used to support baby's growth. Foods that are rich in protein give mothers additional energy that is released little by little and will last for 3 to 5 hours.
Foods with high quality protein include milk, eggs, yogurt, lean meat, dried peas, and nuts. Combining these two nutrients at breakfast is a good choice to start a day full of energy.
3. Reduce consumption of sugar and caffeine
Are you a true caffeine lover? If yes, it seems that this desire you must endure. Caffeinated drinks such as coffee and tea can indeed stimulate enthusiasm and make you re-energized. However, caffeine can make babies irritable and restless. It's good to avoid consumption after giving birth. But if you still want to consume it, consume a maximum of two cups of caffeinated drinks a day.
Also, reduce consumption of foods and drinks that contain sugar because it can make your blood sugar levels soar. This can cause you to be very powerful at one time, then experience a decrease in energy which is also drastic than before. It is important to keep the body back energized after giving birth. Try to consult a nutritionist and obstetrician regarding diet and proper nutrition for the body according to current conditions.
4. Choose foods with small portions but often
If you are used to eating three times a day in large quantities, it's good to change the pattern. Quoted from the Baby Center, James Sears, a pediatrician in the United States states that the pattern of eating after childbirth changes to fewer but more frequent.
In short, you divide the portion of food that was three times a day into five smaller meals a day. This pattern will make the body continue to get energy from food, so you do not feel hungry in the middle of the day because of a long time lag.
5. Drink plenty of fluids
You need to maintain hydration by consuming enough water after giving birth. Because, dehydration will make the mother feel tired and sleepy all day. Drinking lots of fluids is the easiest method that can be done to maintain the energy and freshness of the mother.
Therefore, always provide water near you. So if at any time you are thirsty, you can just take it without any reason to be lazy to take a drink because it is far away. Especially if you are breastfeeding, you will need more fluids. Drink approximately 13 glasses of water every day.
