Tips On How To Eat Right During The Confinement Period
Throughout the pregnancy, the baby depends on you and will absorb all the needed nutrients from your system for its growth. If you had been eating correctly and your diet has adequate nutrients, then both you and the baby will be healthy. But, did you know that having a healthy diet extends to the confinement period too?
If you don’t provide your body with nutrients during the confinement period, then you may remain weak for a long time. Eating the right foods and maintaining a proper diet will ensure that your body is adequately replenished.
Confinement meals are all about replenishing the nutrients that your body lost during delivery. It is understood that a woman loses a lot of blood during childbirth. Hence you should replenish your system with plenty of supplements and herbs acquired from the best confinement food in Singapore.
Some examples of the nutrients that should be in your diet include:
Phosphorous for healthy teeth and bones and Calciferous is needed to absorb calcium. Spend some time outdoors and enjoy the free Vitamin D from the sun. Early morning between 10:00 am and 11:00 am is ideal. Other sources of Vitamin D include Tuna, eggs, salmon, fish liver oil, sardines, and fortified margarine. Include them in your diet and replenish the system with vitamin D
Retinol and Beta-carotene are necessary for cell division and growth. To maintain healthy mucous membranes of respiratory, digestive and urinary tracts and is essential for good eyesight. Some of the foods rich in vitamin A include Salmon, cheese, boiled eggs, sweet potatoes, carrots and leafy vegetables such as kale. Ensure you include them in your diet to enjoy the full benefits. You don’t have to have them all in a single serving. Alternate with other foods.
Phylloquinone is essential in forming specific proteins and for blood clotting. Sources of Vitamin K you should include in your diet include green leafy vegetables especially broccoli, fish, liver and cereals
They are converted into glucose and glycogen to give the body fuel for energy. During your postnatal period, you require all the energy you can gather for milk production. However, exercise portion control to avoid taking more than your body requires. Whole bread, potatoes, sweet potatoes, oatmeal and brown rice, are great sources of carbohydrate.
It is necessary for the growth and repair of cells in the body. It helps to make enzymes that enable us to produce antibodies and hormone, which helps in digestion. Sources include meat, poultry, fish, eggs, cheese, cereals, and potatoes.
It is vital for cell division and the formation of proteins in the body DNA, and RNA. The following are some of the best sources of folic acid; Brussels sprouts, green leafy vegetables, broccoli, wheat germ, and bread.
It aids in release energy from food and is essential for the synthesis of cholesterol, red blood cells and fat. You can get it from, meat, liver, dried fruits, and nuts.
This is in the blood and glycogen is stored in the liver and muscles. If the level of glucose drops, glycogen is converted into glucose for use. Sources – Sprouting grains, starchy root vegetables, fruits, cereals, pulses, milk, and dairy products.
Vitamin C or Ascorbic Acid
This is necessary to make collagen and neurotransmitters like noradrenaline and serotonin. It aids the absorption of iron. Sources are mainly citrus fruits, kiwis, pepper, strawberries, vegetables, and potatoes.
It is a vital component of bones and teeth. Essential for nerve transmission, muscle functions, and blood clotting. Sources – Sesame seeds, green leafy vegetables, sardines, tinned, milk, and dairy products.
It is required for the creation of hemoglobin, which carries oxygen. It is needed for synthesis of RNA, DNA, and collagen for healthy gums, teeth bones, and cartilage. Sources – Liver, kidneys, red meat, sardines, egg yolk, green leafy vegetables, raisins, dried apricots
It assists in nerve impulses, and it is crucial for muscle contraction. It is an essential constituent of teeth and bones. Sources – Wholegrain cereals, nuts, pulse, green vegetables, and sesame seeds.
It is vital for life. It is necessary for digestion and elimination of waste products. It acts as a lubricant for eyes and joints and regulates body temperature. Sources – Drinks, fruits and vegetables, meat, fish, eggs, bread and cereals, milk and dairy products.
Always make sure you maintain a balanced diet completed with the right nutrients needed by your body. Avoid acidic food because it may increase bleeding in the mother and diarrhoea in the baby and taking too much salt as this may reduce breast milk production. It has been said over the years; your confinement meal will determine your health in the future.