Eating right after pregnancy is just as important as eating well during pregnancy. The only difference is that it’s not as complex as it is considered to be. Women who aren’t breast feeding their babies after delivery can continue with their normal food intake. But those who are breast feeding need a little extra than before. Especially those who are anaemic or have undergone a caesarean section need special nutrients to stabilize their body.
Be creative towards your nutritional requirements. Go for foods that are about little or no preparation. Quick bites like raw vegetables, fresh fruits, toast with cheese, cottage cheese, raisins with yoghurt, low fat granola, nugget form cereals and sunflower seeds are all readily consumable and nourishing. Instead of preparing casseroles, one can opt for broiled fish and meats for instant munches.
After childbirth you can even ask your friends and family to help you with nutritious meals during the early months. When having a meal, take time out to sit and have a meal. Place your baby in front of you so that your hands are free.
Constipation & Post-partum
A common problem that most mothers face during their post-partum period is constipation. In order to fight this disorder, new mothers can include dietary fibres and fluids to their diet. Bran muffins, fresh fruits, vegetables, high-fibre cereals etc. are highly recommended. Fluid intake should also be increased to combat the condition. An effective remedy would be to consume four ounces of prune juice on an empty stomach and following it with some hot and healthy beverage or even plain mild hot water. Don’t depend on laxatives solely as the discontinuation of these might make your bowel movement sluggish.
Food & Fatigue
A good diet can help you feel better but it can in no form act as a substitute to sleep and rest. New mothers get tired easily and hence adequate rest is really imperative for you and your baby’s wellbeing. The best way of doing this is by co-ordinating with the little ones schedule. So when the baby sleeps, you rest too. Gather some help for your household chores. Cut down on caffeine to improve your sleep and rest patterns.
Food & Iron Deficiency
Childbirth is often associated with anaemia. Anaemia is a condition wherein the blood content has lesser number of red blood cells to carry out adequate supply of oxygen to the body. Anaemia can be effectively treated by taking iron supplements and an iron rich diet. Apart from that, vitamin C is extremely important to absorb the iron consumed. Citrus fruits, tomatoes, baked potatoes, broccoli steamed etc. are rich sources of vitamin C.
Iron rich foods include spinach, egg yolks, red meats, organ meats, wheat cream etc. Don’t combine the intake of calcium rich foods and iron as it deters the absorption process. Alternatively, balance all essential nutrients for all-round nutrition.
Food & C-section
A caesarean delivery can upset the passage of food for a temporary duration. This situation can result in flatulence and constipation. Such discomforts can be warded off by taking short walks and eating high fibre content. Eating is the only way out of this situation. If you are anaemic after a C-section, then it’s important to restore the iron reserves for quick recovery.
Add adequate Vitamin C rich food along with healthy proteins to help the body in the repairing process following a surgery. Don’t count your weight as your primary objective being a new mother should be to restore your health.