Maternal nutrition after delivery must be fulfilled so that the mother is always healthy and remains energized. Find out the following important nutrients for mothers after childbirth!
During pregnancy you are required to maintain food intake in order pregnancy you stay healthy and run smoothly. However, after giving birth does not mean that you are free again to eat the various foods you want. After giving birth the body needs time to recover, even after giving birth you will be faced with breastfeeding. So even after giving birth, you have to pay attention to good nutrition after giving birth.
Maternal nutrition after delivery is important. In addition, there are some foods that mothers should avoid after giving birth. For more details, you can immediately refer to the discussion below.
Maternal Nutrition After Childbirth
After giving birth, the mother must meet the nutritional needs of the mother after giving birth. Important nutrients that are fulfilled will restore energy, restore iron stores that have been lost during pregnancy and childbirth, and maintain fluid balance.
After giving birth, the mother should not eat food carelessly. Consumption of foods rich in nutrients is necessary for optimal wound healing, controlled hormonal changes and reduced risk of depression after childbirth.
In addition, after giving birth, nutrition plays an important role so that milk production is smooth and of good quality. Breast milk is the main food for babies which will support their growth and development. When the baby gets breast milk, the nutrients will be absorbed by the baby from the mother’s body. If the nutrients are not fulfilled, the body will take reserves from what the mother has. Knowing like that, so that the nutrition of mothers and babies is fulfilled, mothers are encouraged to consume healthy foods and drinks that contain balanced nutrition.
Good Food and Nutrition After Childbirth
There are several types of food and nutrition for mothers after giving birth that are recommended to be consumed. Following are the nutrition of mothers after giving birth that should be consumed.
Protein has an important role in optimizing children’s growth. In addition, protein will also maintain muscle mass and help speed wound healing.
Foods that contain healthy protein sources include lean meats, egg whites, tofu, milk and tempeh.
Carbohydrates are needed so that the body’s allergies increase, and help improve mood after you give birth. Some foods that contain complex carbohydrates include whole wheat bread, cereals and brown rice. These foods are recommended compared to simple carbohydrates such as sweet cakes or candy.
Omega 3 fatty acids are also needed after you give birth. Omega 3 will help you increase immunity. As for the little one, omega 3 fatty acids are useful for increasing children’s intelligence. Some foods that contain omega 3 include catfish, sardines, moist anchovies, salmon, and fish oil.
Iron has benefits to help prevent anemia and increase red blood cells. For iron intake itself, you can get it from several food ingredients such as chicken, spinach, beef and other green vegetables.
For babies, calcium is beneficial for bone growth. As for the mother, calcium can maintain the mother’s bone density. You can get the best sources of calcium from several foods including dark green vegetables like spinach and broccoli, as well as dairy products.
Vitamins and Minerals
Vitamins and minerals play an important role after childbirth. Vitamins and minerals can help restore the body, increase the quality and quantity of breast milk, maintain endurance, help wound healing become faster and are beneficial for the growth and development of babies.
You can get good sources of minerals and vitamins from several foods such as fruits, eggs, vegetables, supplements and dairy products with low fat content.
Fat is useful to help increase the absorption of various vitamins such as vitamins A, E, K and D. In addition, fat is also useful for maintaining body temperature.
Tips for Eating After Childbirth So that the Body is Energized
Not only the type of food that must be considered, you also have to pay attention to dietary rules so that nutritional intake or nutrition is still fulfilled, and your energy returns after giving birth. Here are tips for healthy eating after giving birth.
Choose Complex Carbohydrates
Foods that contain complex carbohydrates are foods right after you give birth. Compared to simple carbohydrates, complex carbohydrates take more time to digest. This of course will make the mother feel happy longer, so that the mother will also have longer energy. Foods that contain complex carbohydrates such as cereals and whole wheat bread contain more vitamins and minerals than simple carbohydrates such as foods containing sugar and white bread.
Consumption of foods containing high protein
After giving birth, you need to restore energy. In fact, you need a lot of energy to take care of the baby. After giving birth, high protein sources should be the main menu of your diet. Protein is needed by the body to replace tissue that may be damaged during labor. Not only that, protein is also contained a lot in breast milk, and is needed to support the baby’s growth. Foods that contain lots of protein will also provide extra energy for the mother and will last about 3 to 5 weeks.
Some foods contain protein including milk, lean meats, yogurt and nuts. By combining these two nutrients at breakfast time, you can make a choice so that your day becomes full of energy.
Eat small portions but often
To increase energy, many mothers eat large amounts at once. That is not true. If you have the habit of eating three large meals a day, it is better if you change your diet from now on. After giving birth, you should eat a diet in smaller amounts but often.
Eating more often with smaller portions will keep your body energized. With a diet like that you will not starve because of too long pauses in eating.
Reduce Consumption of Sugar and Caffeine
You should reduce caffeine consumption after giving birth. It cannot be denied, consumption of caffeine such as coffee and tea can stimulate enthusiasm and make you more energetic. However, caffeine will mak
e your little one nervous. Therefore, it would be better if you avoid caffeine consumption after giving birth.
It’s good after giving birth you also reduce the consumption of drinks and foods that contain sugar. Excessive sugar consumption will make blood sugar levels in your body soar. This will indeed make you energized for a certain time, but then you will experience a drastic decrease in energy. After giving birth it is very important to keep your body energized again.
Sufficient Fluid Needs
After giving birth you have to keep your body hydrated. To keep your body hydrated you should drink more after giving birth. If the mother is dehydrated, the result is that the body will feel tired and feel sleepy throughout the day. To maintain the energy and freshness of the mother, drinking lots of fluids is the right and easiest way.
Because like that, provide water close to you. So that if you feel thirsty, you can immediately take it. Especially when breastfeeding, you need lots of fluids.
You can try consulting a doctor or nutritionist to find out the right nutrition or diet for the body after giving birth.
As a result of not paying attention to nutrition after childbirth
If after giving birth you don’t pay attention to nutritional intake, you will experience various consequences such as:
- You will tire easily and have trouble concentrating.
- Recovery after childbirth is not optimal.
- Labor wounds will not heal.
- You may experience mood problems or experience postpartum depression syndrome and the baby blues.
- You will have a hard time losing weight.
- The quality of the milk you produce will decrease.
Now, to avoid some of the conditions above, it is important to pay attention to the food intake you consume.
Foods and Drinks to Avoid After Childbirth
After giving birth there are some foods and drinks that should be avoided. Here are foods and drinks to avoid.
Foods and Beverages Containing Caffeine
Foods and drinks that contain caffeine include chocolate, coffee and tea, for example. Caffeine that enters the body will not cause problems if only a little. However, if you go in excess it will cause problems such as dehydration and difficulty sleeping.
Caffeine that enters your body can also mix with breast milk, so that it can enter your little one’s body. If you find symptoms such as restlessness, restlessness and difficulty sleeping in your little one, then you may be consuming too much caffeine. If you cannot completely avoid caffeine consumption, then simply limit your daily caffeine consumption.
Fatty or oily foods are one type of food that is difficult to digest. After a few days you give birth, you should avoid this one food. The reason is, foods that contain oil and fat will cause digestive problems, gas and stomach burning. If you eat foods that contain too much fat, you will gain weight.
If you are a lover of spicy food, then after giving birth you should avoid consuming spicy food. Eating spicy food will make you and baby you feel uncomfortable. Eating spicy food will make you upset your stomach and even experience digestive problems. This situation will certainly hinder breastfeeding for the baby. Spicy food will also cause colic in your little one. Therefore, consumption of spicy food after childbirth should be limited.
Acidic and Gaseous Foods
Eating acidic and gaseous foods will make you feel uncomfortable. There are several acidic and gaseous foods that you should avoid after a few days of giving birth such as broccoli, beans, cabbage and carbonated drinks.
Thus, it is important to maintain nutritional intake and diet after giving birth. In addition, you also have to avoid some foods that are not recommended for consumption after giving birth. Hope it is useful.
This article is reviewed by Midwife Pevi Revina sTR. Keb