List of nutrition and postpartum food that must be fulfilled

After giving birth, many women limit their food intake in order to get back into shape quickly. However, this is not recommended. The reason is, the body needs to restore its condition by eating foods that are rich in nutrients. Therefore, you need to sort out foods that are nutrient dense after giving birth.

For that, I will review various things about nutrition after giving birth. Take it easy, this eating rule will not make your body wider.

Why do mothers have to be smart in choosing nutrition and food after giving birth?

Nutrition is useful for restoring energy, maintaining fluid and electrolyte balance, and restoring the body's iron reserves that have been lost during pregnancy and childbirth.

In addition, postpartum food that is rich in nutrients is also needed to optimize wound healing, control hormonal changes, and reduce the risk of postpartum depression.

No less important, nutrition plays a big role in maintaining the quality and production of breast milk needed for the growth and development of your little one. When breastfeeding, the baby absorbs the necessary nutrients from the mother's body. If the nutritional intake is not sufficient, the body will take it from the reserves that the mother has. So, to optimize the health of mothers and babies, it is highly recommended to consume a variety of healthy foods and drinks.

Nutrients recommended after childbirth

The following are various nutrients and examples of postpartum foods that should be consumed, namely:

1. Carbohydrates

Carbohydrates are used to increase body energy and repair mood after birth. Complex carbohydrates such as cereals, whole wheat bread, and brown rice are preferred over simple carbohydrates from candy or sweet pastries.

2. Protein

Protein is important for optimizing your little one's growth, accelerating wound healing, and maintaining muscle mass.

Healthy sources of protein include egg whites, lean meats, milk, nuts, tofu, and tempeh.

3. Fat

Fat functions to maintain body temperature and increase the absorption of vitamins A, D, E, and K. Sources of healthy fats include olive oil, fish oil, canola oil, and avocado.

4. Omega-3

Omega-3 fatty acids are used as anti-inflammatory compounds which can also boost immunity and play a role in increasing children's intelligence. Sources include wet anchovies, catfish, sardines, tuna, salmon, and fish oil.

5. Vitamins and minerals

Vitamins and minerals are useful in the body's recovery process, increase the quality and quantity of breast milk, maintain the immune system, are beneficial for infant growth and development, and accelerate wound healing.

Good sources of vitamins and minerals include green vegetables, fruits, eggs, low-fat dairy products (milk, yogurt, cheese), and supplements.

6. Iron

Iron works to increase the production of red blood cells and prevent anemia. You can get iron from beef, chicken, chicken, spinach, and other green vegetables.

7. Calcium

Calcium helps maintain bone density in nursing mothers and also supports the growth of your little one's bones. Good sources of calcium include dairy products and dark green vegetables like broccoli and spinach.

What are the foods or drinks that need to be avoided?

• Alcoholic beverages.
• Simple foods and drinks high in sugar, for example soft drink , candy, and snacks such as sweet pastries. This prohibition must be obeyed, especially in mothers who give birth by caesarean section and have special medical conditions such as diabetes.
• Caffeinated drinks such as coffee, tea, and chocolate really don't need to be completely avoided, but they do need to be limited. So, you don't need to drink coffee to more than two cups a day.

Is it true that breastfeeding mothers have to eat a lot?

In principle, every woman needs a balanced nutrition consisting of carbohydrates, protein, fat, vitamins and minerals. However, breastfeeding mothers do need additional nutrition of about 400 kcal per day.

Well, that doesn't mean you are free to add as much rice and side dishes as you like at every meal. What breastfeeding mothers should pay attention to is the type and your daily nutritional needs. Yes, don't carelessly add rice and side dishes, but pay attention to what nutrients have been fulfilled and which are not.

In addition, breastfeeding mothers also need to know various sources of food and drink that are effective in increasing milk production, such as:

• Green vegetables such as katuk and spinach
• Carrot
• Nuts
• Milk
• Papaya
• Oatmeal (wheat porridge)
• Red rice
• Chicken, fish, or meat broth soup
• Mineral water
• Fresh fruit juices

What are the recommended dietary rules after giving birth?

In addition to paying attention to the type of food after giving birth, you also need to understand the various recommended dietary rules so that nutrition is still fulfilled but the body does not continue to expand. Check out the rules below.

• Eat small, frequent meals to keep your body energized throughout the day.
• Eat regularly.
• Vary your daily diet, but don't overeat.
• Maintain body fluid balance by drinking at least 8 glasses of water per day.
• In addition, staying active throughout the day is also highly recommended as an effort to prevent the body from expanding sideways.

What happens if you don't pay attention to nutritional intake after giving birth?

You are at risk for various conditions such as:

• Recovery is not optimal.
• Tiring easily and having difficulty concentrating.
• Bad mood , even more likely to experience baby blues syndrome and postpartum depression.
• Labor scars that don't heal.
• Difficulty returning weight to normal.
• The quality of the milk produced is not good.
• If you don't want to experience the various conditions that have been mentioned, the sign is that from now on you need to look at the nutrients from the food you eat.

Keep in mind, the habit of eating healthy and nutrient-dense foods is not only mandatory to practice after giving birth. This habit needs to be applied every day in an effort to start a healthier lifestyle. Come on, start paying attention to nutritional intake for the health of the mother and for the better development of your little one.

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