Have you ever wondered about the food you can eat once you get past giving birth? Oftentimes, mothers would prepare for their newborns – hospital needs, clothes, milk, then forgetting that you too have your own immediate needs!
You need to take care of yourself too, Mommy!
What can you read in this article?
- What to eat after giving birth
- Fruits to eat after delivery
- Food to avoid after giving birth
What to eat after giving birth
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Here is the list of what foods are good for you and can further help your recovery. After losing a lot of energy in giving birth, you definitely deserve healthy and delicious food.
According to Abbey Sharp a registered dietitian, TV/radio personality, food blogger, and founder of Abbey’s Kitchen Inc., food is important after you give birth.
As a food-loving dietitian, she devoted her time to thinking while she was pregnant what she wanted to eat after she gave birth. This is said to be his first postpartum meal.
“I imagined myself sitting in bed, babe on the breast (makeup on fleek, of course), scarfing down beef tartar, runny egg yolks, sushi, and a glass of Dom.”
But what good she dreamt of having after giving birth wasn’t necessarily granted. Despite her hunger, she is unable to eat solid foods for the next 20 hours. She vomited after that and still experienced post-partum hemorrhage. As a result, she was not allowed to consume significant amounts of food.
Of course, any lady who has given birth needs to eat. Foods to consume after giving birth might help a lady maintain her energy throughout the day. Sleepless nights are common as a result of you caring for your kid while recovering physically and nursing.
That’s why she said,
“So, from one hungry mom to another, here are my dietitian-approved suggestions on what to eat right after you give birth, and before you can squeeze in a hearty, balanced meal.”
What should your first meal after giving birth be?
1. Chicken soup
Can I eat chicken after delivery? Maybe chicken soup.
Sweating after childbirth is no different even after weeks have passed. Due to severe hormone swings, a woman’s body has to adjust.
Even if you are given IV fluids in the delivery room, it is always a good idea to keep up with your fluid intake. Particularly if your baby is already present and you intend to breastfeed. Breastfeeding mothers require an extra liter of fluid in their bodies than non-breastfeeding mothers, according to experts.
Chicken soup is perfect as post-delivery food. It is one of the foods for the new moms which will definitely help especially in recovery. This is definitely hydrating and the salt will help replenish the electrolytes naturally.
You can also have instant noodles. Just put it in your delivery bag and put hot water on. But of course, homemade food is still better.
2. Crackers
After giving delivery, eating salted crackers can assist. Because it has carbohydrate and electrolyte benefits that help the body gradually regain energy.
When it comes to nausea during pregnancy, crackers are frequently recommended. So make sure you have salted crackers in your delivery bag.
3. Oatmeal and fruits
Eat oatmeal as it helps glycogen to replenish in the your body. It has 4 to 6 grams of fiber that will help to prevent constipation.
Because one of the things that pregnant women experience after giving birth is constipation, oatmeal will definitely help. Eat it with fruit for extra healthy goodness.
Fruits to eat after delivery
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4. Apples
Apples can help reduce salivary bacterial viability just like brushing teeth. The apple has 4.4 grams of fiber for bowel regularity and it’s easy to pack in a hospital bag.
5. Blueberries
Fruits and juices should also not be missing from your diet. Fruits especially blueberries are a good source of vitamins and minerals. The same goes for carbohydrates, to maintain a high level of energy in the body of the newborn woman.
6. Eggs
Eating eggs will also be beneficial to you. Eggs are a good source of protein for sore muscles caused by childbirth’s constant contractions.
Even if it isn’t your postpartum cravings, it will undoubtedly aid with your recuperation. So keep these foods in mind while packing your hospital bag.
7. Salmon
Salmon is also beneficial because it contains DHA. It’s a kind of fat that’s vital for a baby’s nervous system development. Although DHA is abundant in mothers’ breastmilk, it is enhanced even more if they consume DHA-rich meals, like salmon. Further research has found that DHA from salmon can assist a new mother to avoid postpartum depression.
8. Low-Fat Dairy Products
Low-fat dairy products such as cheese, milk and yogurt are also good foods for after giving birth. They are a good source of protein, B-vitamins as well as calcium. Calcium is important in baby’s bone development. So if your breastmilk is rich in these nutrients her bones will definitely be healthy.
9. Legumes
Dark-colored beans such as legumes, black beans, and kidney beans are also good foods for newborns. It is a good source of non-animal protein that is most beneficial to breastfeeding moms.
10. Beef
Blood loss is normal even if you don’t have a hemorrhage. A few days after giving birth, women still bleed. As a result, iron deficiency and anemia are common in new moms. It has the potential to obstruct healing and milk production.
Beef can assist restore your body’s electrolyte balance by providing you with iron and salt. It’s also a great way to get some protein. Finally, it is a good source of vitamin B-12, which aids in the development of the baby’s brain and the formation of healthy red blood cells in the body.
11. Brown Rice
Brown rice is better for newborn females when it comes to rice. It aids in the maintenance of his body’s high energy levels. It’s also high in calories, which can assist a breastfeeding woman to produce high-quality milk.
12. Whole-Wheat Bread
Whole-wheat bread is high in folic acid, in addition to being a healthy source of protein and iron. Folic acid is essential for a baby’s development throughout pregnancy. It also aids a breastfeeding mother in producing nutritious breastmilk.
13. Green vegetables
Image from iStock
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The infant and his baby require vitamin A, which can be found in green foods such as spinach and broccoli. Apart from that, they are high in calcium, vitamin C, iron, antioxidants, and calories, all of which are essential for a newborn girl.
14. Whole-grain cereal
Whole-grain cereal is also a good source of energy. When you wake up in the morning, it will help you regain the strength you lost while caring for your newborn. When combined with fruits that are high in vitamins and minerals, it becomes even healthier.
15. Water
Of course, drinking enough water should be part of your diet if you don’t want to become dehydrated. It is especially helpful for breastfeeding mothers. Every day, you should drink at least 8 glasses of water.
Image by Engin Akyurt from Pixabay
Food to avoid after giving birth
While there are things that you should eat, there are those that you should avoid if at all possible. Especially if you’re breastfeeding, because the quality of your breastmilk is affected by what you consume. According to Dr. Maria Theresa Tangkeko Lopez, an OB-Gynecologist at Makati Medical Center, these foods are as follows.
1. Foods that can cause gas
Gas can be caused by a variety of meals, not simply dairy and spicy foods. This can also be caused by some vegetables. It can make you gassy and cranky, according to research.
Kale, spinach, beans, garlic, onion, and spicy dishes are all gas-forming foods. Carbonated beverages and processed foods are in the same boat.
2. Foods are difficult to digest and can cause constipation.
Women who have just given birth, whether CS or not, should avoid meals that are difficult to digest so that they do not develop constipation or have trouble defecating. It’s also a means for them to avoid defecating excessively and putting too much pressure on their incision or suture.
As a result, specialists recommend that you eat meals that are high in fiber. Soft fruits and vegetables, for example, are easy to digest by the stomach. Avoid processed and junk foods, which are also bad for your health.
3. Foods that affect your breastmilk supply.
Breastfeeding mothers are advised to stay away from meals that will damage their milk production. Coffee and tea, for example, have diuretic qualities that impair milk production. Its qualities can also be passed on to the infant, affecting his ability to sleep properly.
Another example is the consumption of alcohol, which contains toxic chemicals that might end up in the breastmilk and breast milk of a newborn.
There are other fish that should be avoided by newborn females. Swordfish, shark, king mackerel, and tilefish are examples of fish with high mercury levels. Because the mercury in it can wind up in your breastmilk, which might damage your baby’s cognitive or brain development if he or she is breastfed.
Activities to avoid after giving birth
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There are some activities that you should avoid doing first for your own sake. These are the things you should avoid doing if you had a cesarean delivery, a miscarriage, or an episiotomy.
- Other than your infant, avoid lifting anything heavy.
- Standing for long periods of time should be avoided.
- Do not overexert yourself.
- Avoid wearing apparel that is too tight.
- If you are not ready, wait at least 4-6 weeks after giving birth before having sex.
- Avoid rubbing or running on the CS wound.
If you want to read the Filipino version of this article, click here.