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 have 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. Here are some tips to make eating right during confinement easier for you:
Eat Fully-Cooked Food
Your immune system changes during pregnancy and confinement. This makes you more vulnerable to food poisoning than you were before you were pregnant. It is best to not eat undercooked or raw food during your confinement, as the bacteria in these foods could harm your health and the baby that you are breastfeeding. Some examples of food that are commonly eaten undercooked or raw are eggs, beef and salmon. Eating fully-cooked food protects you against the risk of food poisoning caused by salmonella bacteria, which can cause vomiting, diarrhoea and headache. Before you cook your raw meat, store them in a fully sealed container in the fridge so that their juice won’t stain the other food. Furthermore, wash your hands and all utensils thoroughly before and after handling raw meat.
Avoid Cold Food
The term “cold” includes not only foods that are cold physically (e.g.: iced beverages, ice creams), but also foods that are believed to be cold in nature. These include seafood like crabs, oysters and cuttlefish; fruits like persimmon, pomelo and starfruit; vegetables like kangkung and bitter gourd. According to traditional Chinese medicine, eating a cold diet during confinement can affect your recovery as they are harmful to your spleen and stomach. It is also believed that cold foods will interrupt the proper discharge of lochia after childbirth.
Keep Your Diet Varied & Well-Balanced
While maintaining a healthy and nutritious diet during confinement is essential, many new moms overlook the importance of having a well-balanced diet. You could be missing out on some essential nutrients if you stick to eating repetitive food during confinement.
Some examples of the nutrients that should be in your diet include:
Vitamin D (Eggs, Salmon)
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
Vitamin A (Sweet Potatoes, Carrots)
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.
Vitamin K (Broccoli, Liver)
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.
Carbohydrates (Whole Bread, Oatmeal)
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.
Protein (Poultry, Potatoes)
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 hormones, which helps in digestion. Sources include meat, poultry, fish, eggs, cheese, cereals, and potatoes.
Folic Acid (Brussels Sprouts, Wheat Germ)
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.
Pantothenic Acid (Dried Fruits, Nuts)
It aids in releasing 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.
Glucose (Cereals, Milk)
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 (Kiwi, Strawberries)
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.
Calcium (Sesame Seeds, Sardines)
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.
Iron (Red Meat, Raisins)
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.
Magnesium (Wholegrain Cereals, Greens)
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.
Water (Drinks, Fruits)
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.
It has been said over the years, your confinement meal will determine your health in the future. Hence, this is the most important stage for you to pay more attention to the types of food you eat. Having said that, don’t beat yourself up if you overlooked any of them in your diet. Because at the end of the day, keeping a positive mindset is just as important as eating right for a smooth recovery.