Table of contents:
- Healthy food choices that are good for consumption during the puerperium
- 1. Water
- 2. Omega-3 fatty acids
- 3. Low-fat milk
- 4. Green vegetables
- 5. Carbohydrates high in fiber
- 6. Protein intake
- 7. Fruit rich in vitamin C
Not only during pregnancy, you have to pay attention to nutritional intake from daily food. You should also prioritize your intake of highly nutritious foods during the recovery period after childbirth, or during the puerperium. In addition to speeding up the recovery process, intake of healthy foods also helps accelerate milk production. Then, what are the best food intakes to consume during the puerperium? Read on to find out.
Healthy food choices that are good for consumption during the puerperium
Generally, the postpartum period takes about 40 to 60 days depending on the health condition of each person. Well, eating a variety of healthy foods is very important in helping you get energy for activities and lose weight after giving birth. Not to mention having to deal with hormonal changes after childbirth and breastfeeding. That is why, eat healthy foods so that you have more energy and increase your milk production during breastfeeding.
Here are some foods that are highly recommended for mothers during the postpartum period:
1. Water
During the puerperium, you must have adequate fluid intake to avoid dehydration. The reason is, dehydration will decrease the body's energy level and can worsen your condition during the recovery and breastfeeding period. Get enough of your fluid needs by drinking about 2 liters of water per day.
But the most important thing is to drink it whenever you feel thirsty, so that your water needs are met. In addition to plain water, you can vary your fluid needs by drinking juice. But remember, choose natural juices that are not added with any sweeteners.
2. Omega-3 fatty acids
Omega-3 fatty acids found in many oily fish (eg salmon, sardines, halibut) have been shown to help mothers deal with postpartum depression and improve brain work.
Not only that, the content of omega-3 fatty acids can also improve the baby's sensory, cognitive and motor development. Omega-3 fatty acids are found in foods such as salmon, tuna, ami, and walnuts.
3. Low-fat milk
To maintain the fitness and health of the mother's body after childbirth, nutrients are needed in milk and its derivative products. Apart from containing protein, vitamin B and vitamin D, milk and its derivative products are the best sources of calcium. If breastfeeding, the mother will really need more calcium. Because in addition to meeting the mother's own calcium needs, it is also to supply calcium for the baby's bone growth.
4. Green vegetables
Various vegetables, especially green ones such as spinach, broccoli, kale, green beans, and other green vegetables, contain lots of vitamin A, vitamin C, antioxidants, and iron. In addition, green vegetables are also a source of calcium which is not from milk. Not only good for mothers, the nutrients contained in green vegetables are also needed by the babies you breastfeed and to prevent the baby from avoiding iron deficiency anemia (ADB).
5. Carbohydrates high in fiber
During the postpartum period, the mother needs sufficient energy to carry out her role as the new mother and take care of the newborn. Carbohydrates are the best source of energy for the body, but not all types of carbohydrates can be eaten carelessly. Choose the type of healthy carbohydrates, namely complex carbohydrates with high fiber content. Complex carbohydrates can increase the body's energy without having to raise blood sugar levels.
You can get high-fiber carbohydrate intake from brown rice, brown rice, and wheat. Brown rice and brown rice contain lots of folic acid which is needed for the development of the baby's brain. In addition to its very beneficial content, high-fiber carbohydrates are also very good in supporting the diet program for postpartum mothers.
6. Protein intake
Protein-rich foods are also needed to support the baby's brain development and provide a calming effect for the mother. You can get this protein source from nuts. Especially dark beans such as black beans and kidney beans), eggs, red meat, fish, soybeans, and eggs.
7. Fruit rich in vitamin C
Vitamin C can increase the mother's immune system during the puerperium. Fatigue due to taking care of your newborn baby will make your immune system a little decreased. Well, that's why you need food intake that can increase the mother's endurance. You can eat fruits that are rich in vitamin C. Fruits with high vitamin C content are very easy to find, including: oranges, pineapples, grapes and guava.
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