During the complete 9 months of pregnancy, the foods you ate were probably carefully selected to be of the most use for you and the baby. If you think that once you’ve given birth and can ease the intake of food and eat whatever you like, you are mistaken. Your diet now, during the confinement period, is just as important. You need energy to take care of your baby, and this energy only comes with the right intake, type and amount of food.
In this article, we will look at the following things;
- The nutrients you may need
- And the amount of food new mother should take
The first thing most women ask is how much should they eat. Now, this clearly depends on your health prior to giving birth. But naturally, since you’ve recently given birth, you will need an extra of 200-300 calories to keep your fuel levels topped up. In most cases, a new mother requires about 1,800-2,000 calories a day. This amount will go up if you are breastfeeding. Add an extra 500 calories to that. Remember, if you are feeding more than one infant, this number will only increase. To get the most accurate number, talk to your doctor.
Nutrients Required
A woman needs to restore her health back by taking care of her diet. Even though she is not eating for two, as it was during her pregnancy, she still needs nutrients to keep up with the demands of her baby. At every meal, try to ensure half your diet consists of fresh vegetables and fruits. The other half of your diet should consist of whole grains, such as oatmeal, brown rice, and whole-grain bread. Try to limit your intake of packaged and processed foods because they are high in salt, contains unnecessary sugars, and saturated fat; all of which you do not require at this stage and should avoid.
So, what should you really eat?
Proteins: After childbirth, a woman needs a whole load of proteins. You can get your daily intake of proteins from eggs, lean meats, seafood and beans. If you are a vegetarian, try soy products as they are highly-loaded with proteins. Protein is important as it helps the body to recover from the process of childbirth. 5 to 6 servings each day is mandatory, and one extra if you are breastfeeding.
Calcium: After giving birth, a woman needs to regain her strength from food to gather the nutrients she may need. Seeds and dark, leafy greens are fantastic sources of calcium. For a more familiar taste, soybeans are very calcium heavy. Look to tofu and edamame for calcium.
Iron: As you may have lost a lot of blood during childbirth, iron becomes important so that you can generate new blood cells. Eat a lot of red meat, tofu and beans.
There are some other things to take care of.
- Stay hydrated by drinking at least 6 to 10 glasses of water per day. The ultimate goal here is to stay hydrated by increasing the intake of fluids. Thus, drinking fresh juice and milk can be done too.
- If you are unable to cook for yourself for obvious reasons, check out confinement food menus in Singapore. Catering is the best option if you don’t have anyone else to cook for you.
