The Perfect Confinement Menu for Recovering Mothers

Usually, after their delivery, women are busy with the newborn baby as it is natural to want to care for the little one. However, after childbirth, women will need to have a proper diet in order to take better care of themselves. Confinement period is the time when women recover from the loss of strength caused by the birth of a child. This is an important duration for a woman to regain her body shape and health. If she does not take proper care of herself, taking care of the baby may become difficult for her. If all seems difficult, contact a confinement agency as they can send a helper around to help you out.

Here are certain foods a woman should eat during her confinement period that will help her recover faster.

Oats

Oats are an energy booster for sleep-deprived mothers. They contain high amounts of fiber, vitamins, and minerals. You can eat oats with milk and topped with fruits like bananas and strawberries.

Turmeric

Turmeric is good for fighting infections. It contains a pool of nutrients that include vitamin B6, vitamin C, and loads of fiber, potassium, and magnesium. Drinking a warm cup of milk with a teaspoon of turmeric will help new mothers fight infections, as their bodies are in the recovering mode.

Salmon

Many women suffer from postnatal depression. If you are among those women, consider adding salmon to your diet. Apart from keeping the depression away, salmon contains high levels of protein and zinc. The protein in your diet will help in healing the wounds faster.

Black pepper

Like turmeric, black pepper is one of the warm spices. According to Indian customs, during delivery, all the pores of the body open, and warm spices like black pepper help in healing the body. To add black pepper to your diet, sprinkle it on the food you eat.

Lentils and Pulses

Pulses and lentils are important because they are high in protein. In fact, if you are looking for a balanced diet, including lentils in your post-delivery diet is a must. In addition to protein, lentils are a good source of fiber, minerals, and vitamins. Orange and yellow lentils are easy to digest.

Finger millet

Finger millet is an Indian staple and a good source of iron and calcium. These are the two things that a woman needs in abundance after childbirth. Women who are allergic to milk and dairy products should opt for finger millets.

Almonds

Almonds are the best dry fruit source of fiber, vitamins B12 and E, and carbohydrates. They also contain several minerals like magnesium, copper, potassium, and iron. Nothing beats a handful of almonds to beat the lethargy after childbirth.

Green Vegetables

Do not forget to eat lots of green vegetables like spinach, fenugreek, beans and peas. They are an excellent source of iron, which will help you keep going. Fenugreek kills the joint and back pain caused by weakness after childbirth.

Milk

Milk is arguably the most nutrient-rich food out there. Your baby will be relying on breast milk only for the first six months of its life. Therefore, consuming milk can help to replenish essential nutrients you need to produce sufficient breast milk. In particular, milk is rich in calcium to help you maintain strong bones. If you are lactose intolerant, you can find lactose-free milk in the market. You can also talk to your doctor to prescribe calcium supplements if it is deemed necessary.

Fruits and Vegetables

Your body needs a well-balanced diet to get all the essential nutrients you need. You can get these from different varieties of fruits and vegetables. During the course of pregnancy and delivery, your body was overdriven, and hence you need to nurture it well with enough nutrients. Fruits and vegetables necessitate the recovery of your body by providing the essential vitamins and minerals needed to repair all the damaged tissues. Furthermore, your baby would require vitamins and minerals which can be obtained through your breastmilk. Aim to consume a wide variety of fresh fruits and vegetables in your confinement meals every day after delivery because each fruit is rich in different nutrients.

Nuts

Your body needs fats and protein after giving birth more than ever before. You should, therefore, eat food rich in these nutrients. Nuts will provide you with good sources of fats you need to rejuvenate and to make breast milk. Nuts are also rich in vegetable proteins hence are ideal for breastfeeding moms who are vegetarians. They taste good and can be eaten anytime as snacks. They are also an excellent source of roughage, which is good for your digestive system.

Fluids

It’s absolutely essential for new mothers to stay hydrated. Both their general health and milk production is affected by the hydration levels, so it’s advised to always drink nutritious fluids such as red dates tea. While staying hydrated is usually important, it’s even more vital during the post-delivery period. Ensure that your diet consists of good and hydrating fluids.

Besides, we have more tips that you can consider to help revitalize your body, give you strength, rebuild your body, as well as help your baby to grow.

Foods That’ll Revitalise Your Body and Mind

Most confinement meals in Singapore are prepared using sesame oil. Traditional Chinese and Malay healers have used sesame oils for centuries to aid in treating conditions such as inflammation and constipation. These oils are also rich in vitamin E and are believed to have anti-depressant qualities.

Also, traditional confinement herbal soups made using ingredients such as ginger, red dates, Chinese wolfberry are known for their anti-oxidant and body revitalizing qualities. These ingredients are rich in essential vitamins and minerals such as iron and zinc and selenium which play an important role in the proper functioning of the thyroid gland, which controls metabolism.

Foods That Give You Strength

As a new mother, you need an additional 500kCal per day just to produce sufficient breast milk to feed your little one. You’ll notice that you have an increased appetite for energy-giving foods and fluids. Therefore, traditional confinement soups are an important part of any confinement meal menu.

Moreover, you need excellent energy boosters in your confinement meal.

Foods such as oatmeal, various types of meats, and brown rice are perfect ingredients for energy supply. In addition to being energy foods, ingredients such as oatmeal and brown rice contain high levels of dietary fiber, which helps to fight constipation. Brown rice also helps in stabilizing mood swings. Meanwhile, oatmeal and various types of meat are also packed with protein, which is essential in the rebuilding of the body. All these are essential parts of the diet for postnatal mother.

Foods that Rebuild Your Body and Help Baby’s Development

During pregnancy, the mother supplies nutrition to her unborn child, and her body, including the ecosystem that sustains the fetus. During delivery, a lot is taken away from the mother, and there’s often a substantial loss of blood. It’s not a surprise that new mothers need plenty of time to recuperate.

However, at the same time, new mothers breastfeed their infants who grow by at least 2.5 centimeters and gain 800grams to 1000grams each month.

Therefore, many confinement food are often packed with foods rich in protein and calcium-rich and iron-rich foods. One ingredient often found in Chinese confinement foods in Singapore that stands out due to its ability to supply all these vital nutrients is black beans. Fish meats such as salmon are also popular in confinement meal menus. They are rich in omega 3 and supply healthy protein to your confinement food menu.

Conclusion

Carrying a pregnancy to term and giving birth takes a heavy toll on the body. Consequently, you need to eat well to rejuvenate. Your baby is also entirely dependent on what you eat to thrive. There are many postpartum diet plan that are formulated for breastfeeding mothers, depending on which culture or practice you are following. To know if your confinement meals are providing you with the sufficient nutrients, see if it contains a wide variety of healthy whole foods like milk, nuts, fruits, and vegetables.

For mothers who prefer to skip the hassle of cooking on their own, confinement food delivery is a reliable option. There are many caterers that offer Chinese confinement food in Singapore so check around for the best and work with one during your postnatal period.