During the pregnancy period, a woman eats a postnatal care diet so as to provide the required nutrients to her baby. However, watching your diet even after giving birth is as important. In fact, there is a special diet that new mothers need to follow during her confinement period. A new mother needs the energy to take care of the little one, and if you don’t eat well, you won’t have the energy to do so.
Before you start planning out your diet, the first thing you should do is figure out the recipe for confinement food such as the amount of nutrients that you need. Honestly speaking, this depends on the health of the individual before they gave birth. After you have given birth, you must accommodate around 200 to 300 more calories in your diet now to stay fueled up. For the mothers who are breastfeeding, the calorie intakes are more than those women who are not breastfeeding. For an accurate number, it is best to talk to your doctor.
Although a mother is now only eating for herself, not for the baby, it still remains important for her to stay healthy so that she is able to take care of the baby. Below, we will discuss the certain factors to look out for when putting your diet together.
Protein-Rich Foods Can Help With Breast Milk
According to a recent study, new moms need about 71 g of extra proteins in their daily postnatal meal. Apart from helping in milk production, protein can also be passed down to your breastfed baby! Hence, try to add foods that are rich in proteins and make the most of it.
You can choose to have white-meat poultry in your diet, as they are an excellent option if you’re looking for lean protein. While you’re picking out your proteins, make sure to have dairy products like milk and cheese in your diet too as they are not only high in protein but calcium as well. Get low-fat or skim dairy to keep your bones and teeth healthy.
Carbs Will Provide You With More Energy!
Did you know that carbohydrates are the fastest source of energy and you need to incorporate a lot of carbs in your diet as you will most likely be feeding your baby as well? Complex carbs can be found in brown rice, oatmeal, and quinoa. These complex carbs are absorbed slowly by the body, thus keeping the blood sugar levels stabilized for a longer period of time. Adding in complex carbs in your diet is much better than having your normal carbs, as it is a much healthier option. You can start by replacing white rice with brown rice if you want to start it slow.
Fats Will Protect Your Organs and Support Cell Growth
Fats are very important after delivery. However, ensure that you are taking the right type of fats. The best form of fats comes from omega 3 fatty acids, it will boost the energy instantly. Try to eat 2 servings of tuna, salmon, catfish, and Pollock each week. And yes, it is time that you switch to a healthier cooking oil like olive oils.
Maintaining a Good Water Intake Ensures a Good Milk Supply
Finally, drink as much water as you can. You need at least 6 to 8 glasses of water each day. Drink fresh juices and milk as well as its always good to have a variety of options every now and then. At the end of the day, if you need help with cooking you can always contact a confinement food catering in Singapore. You can find a lot of professional catering services that can help you in this regard. Contact them and discuss your requirements. It’s time for you to rest and bond with the baby.
There are many reasons why you should follow a proper diet during your confinement period, and if you were previously unsure of what foods to add to your diet, we hope that this article has been able to give you some insights. So, make sure you follow these tips as it will surely help you along the way and ensure that you and your child are both in the pink of health.
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