Mothers who have just given birth need extra nutrition and energy to be able to undergo the postpartum recovery process properly. In addition, caring for a newborn baby also requires extra energy. Therefore, mothers are advised to choose food after giving birth properly so that they can recover quickly and be healthy.
You may often experience hunger after giving birth and during breastfeeding. This is normal, how come, Bun. At this time, you need an energy intake of 2,300-2,500 calories. In addition to calories, you also need to meet nutritional needs, such as protein, carbohydrates, fats, and vitamins and minerals.
You can get this energy and nutrient intake by eating various types of healthy and nutritionally balanced foods.
Kinds of Food After Childbirth
The following are some types of food that are good for mothers to consume after giving birth:
1. Eggs
Eggs are a source of protein and healthy omega-3 fats that are cheap, easy to obtain, and can be processed into a variety of foods according to taste. The nutritional content in eggs can help the mother's body recover after giving birth, launch breast milk production, and reduce the risk of postpartum depression.
2. Green vegetables
Green vegetables are rich in vitamin A, vitamin C, calcium, iron, and antioxidants. Not only that, vegetables also contain lots of fiber which can improve digestion and prevent constipation. Some types of green vegetables that you can consume, including spinach, broccoli, mustard greens, and cabbage.
3. Orange
Mothers need more vitamin C intake during breastfeeding, which is around 85 mg per day. To get vitamin C, you can eat oranges. This fruit is a good source of vitamin C and antioxidants to increase endurance and increase the mother's energy after giving birth.
4. Apple
In 1 apple contains about 100 calories, 25 grams of carbohydrates, 4 grams of fiber, 19 grams of sugar, and antioxidants. A study suggests that eating apples is thought to help boost the immune system, maintain healthy digestive organs, and reduce the risk of heart and blood vessel damage.
5. Dates
Dates contain a variety of nutrients, such as potassium, phosphorus, magnesium, and iron. The content is believed to be able to strengthen the immune system and prevent cancer.
A study states that consuming dates after childbirth can prevent anemia due to blood loss during childbirth. Dates also contain sugar which can replenish the mother's energy after the delivery process.
6. Lean beef
Beef contains protein, vitamin B12, and iron which are good for mothers who have just given birth. The content of protein, vitamins, and minerals is able to provide additional energy and prevent iron deficiency anemia.
7. Milk and its processed products
Milk and processed products, such as cheese or yogurt, are also good for consumption after childbirth. Milk contains vitamin D and calcium which are good for bones and boost the immune system.
Breast milk which is rich in vitamin D and calcium can also help the development and increase bone strength and endurance of the little one.
8. Nuts
Various types of nuts, such as peanuts and soybeans, contain lots of protein, vitamin K, B vitamins, iron, calcium, and zinc. Nuts are good for consumption as food after giving birth because they can give the mother additional energy, increase milk production, and support the recovery process after giving birth.
In addition to food, you are also recommended to meet your fluid intake by drinking at least 8 glasses of water per day so you don't get dehydrated. If you are tired of drinking fresh water, you can meet your fluid needs by drinking juice, milk, tea, or eating soupy foods.
Eating a healthy and balanced diet is very important, especially after you give birth and are breastfeeding.
In addition, you should also get enough rest, avoid stress, and exercise regularly. During recovery after giving birth, mothers are also advised not to consume alcohol and caffeine and stay away from cigarette smoke.
If necessary, you can also consult with your obstetrician or nutritionist about foods that are good to eat or avoid after giving birth.