Best food tips for new mom after birth
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| Photo: Motherly.com |
Routinely eating healthy foods throughout the day will maximize the little energy you probably have as a new mom. If you’re nursing, the quality of your breast milk stays pretty much the same no matter what you choose to eat. But there's a catch: When you aren't getting the needed nutrients from your diet, your body will provide them from your own stores. So make sure you get all the nutrients you and your baby need. It will benefit both of you.
Try to make these healthy foods a regular part of your diet, according to Webmd.
1. Chicken soup
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| Photo: Inspiredtaste.com |
There’s a reason why women in the movies look like drowned rats by the time their baby is crowning. You’re going to sweat - a lot. It’s also common for women to sweat profusely in the weeks after delivery as the body is adjusting to dramatic hormone fluctuations.
While you may be given IV fluids during delivery, you’ll want to make sure you’re upping the fluid game when the little one is here. Especially if you’re planning to breastfeed: It’s estimated that lactating women need an additional liter per day of fluid compared to non-lactating women.
2. Salted crackers
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| Photo: InJennie'skitchen.com |
If the mere thought of sipping something warm is making you sweat, eating salted crackers may deliver the same carb and electrolyte benefits to help you slowly build back energy.
Crackers are also a commonly recommended remedy for nausea during pregnancy. If you’re feeling a little woozy about the whirlwind that just went down, they might be an ideal choice. A sleeve of salted crackers would be a welcome addition to your hospital delivery bag snack haul, Healthline expressed.
3. Fruits and vegetables
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Eat your fruits and vegetables. Try to make half your plate fruits and vegetables. Fruits and vegetables have vitamins and minerals that keep you healthy. They also have fiber, which helps prevent constipation. Make sure to wash fruits and vegetables under running cold water before eating them, Parenthelp123 showed.
4. Dates
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| Photo: Healthline.com |
There’s a lot to love about nature’s original sweet candy that can easily be packed into your hospital bag or purse. One small studty found that consuming dates immediately after delivery resulted in significantly less blood loss and hemorrhaging than when given oxytocin.
They’re also an amazing source of simple sugars to help give you a quick energy boost post-birth with a single date packing an impressive 16 grams. Calorie and carbohydrate needs also hit a high note while breastfeeding, and if your hungry hippo comes out anything like mine, you’re going to want to do anything to get that milk in as soon as possible.
5. Nuts
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| Photo: Bodybuilding.com |
Another powerhouse of nutrition, nuts are high in essential minerals such as iron, calcium, and zinc as well as vitamin K and B vitamins. They are also a healthy source of essential fatty acids and protein. Beyond their phenomenal nutritional makeup, nuts are also regarded as lactogenic foods in many parts of the world.
While there’s little clinical evidence to substantiate the use of nuts as a galactagogue, they have been used in traditional ayurvedic medicine for generations, especially almonds, which are not only written about extensively in ayurvedic literature but are one of the most widely used lactogenic foods in the world, according to Parents.
6. Beans and Legumes
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| Photo: Dr.Axe.com |
Beans and Legumes are good sources of protein, vitamins, minerals, and phytoestrogens. Chickpeas have been used as a galactagogue since the time of ancient Egypt and are a staple food in North African, Middle Eastern, and Mediterranean cuisine, making them one of the most highly accessible galactagogues.
Although chickpeas are the most traditionally used lactogenic legume, there’s no need to limit yourself to one type of bean or legume for its lactogenic properties. For instance, soybeans have the highest phytoestrogen content of all beans. Eating a variety of beans and legumes is good not only for your general health, but also for helping to ensure that you have a healthy milk supply.
7. Whole Grains
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| Photo: ShapeMagazine.com |
You need energy to take care of your newborn as well as to produce milk. Carbohydrates give you the quickest source of energy. Don't go for simple sugars, which raise your glucose levels quickly but can drop them just as fast. A drop in blood sugar can make you feel weak, tired or depressed. Choose complex carbohydrates that absorb more slowly and stabilize your blood sugars. Whole grains such as oatmeal, quinoa, brown rice, barley and bulgur as well as whole wheat products give you energy without the excess calories found in simple sugars.
Notes
| REST. Every new parent soon learns that babies have different time clocks than adults. A typical newborn wakes up about every 3 hours and needs to be fed, changed, and comforted. Especially if this is your first baby, you and your partner can become overwhelmed by exhaustion. You may not get a solid 8 hours of sleep for several months. ASK FOR HELP. Helpers can be family, friends, or a paid home care provider. A family member such as the new baby's grandmother or aunt may be able to come for a few days or longer. Home care providers offer a variety of services. These include nursing care of the new mother and baby and housekeeping and care of other children, Stanfordchildrens added. |
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