The job of motherhood begins immediately after when a woman conceives. The priorities of a mother-to-be change a lot. She evaluates her eating habits to provide nourishment to her child. The task is not accomplished when the pregnancy is over. During the process of childbirth, a female body undergoes a huge transformation. The right nutrition is the key to becoming a healthy, fit mom.
What a New Mom Should Eat?
1. Prefer Protein
Proteins enhance your body’s healing process by repairing the damaged body tissues. The macronutrient satiates your hunger for a longer time. Eat plenty of protein-containing foods like fish, chicken, meat, bean, tofu, and eggs.
2. Become an Iron Lady
The period of pregnancy and childbirth deplete the iron in your body. To recover the deficiency, consume a diet that is rich in iron. Lean meat, leafy green vegetables, beans, and lentils are packed with iron. Taking vitamin C with iron-rich food helps in better absorption of iron in the body.
3. Vitamins are Vital
Vitamin B, B6, B12. Folate maintains energy and helps in the production of red blood cells. Spinach, tofu, nuts, meat, fish, and lentils are excellent sources of vitamins.
4. Catch Calcium if You Can
A baby takes calcium from the body of the mother during pregnancy. So to replenish the lost calcium, new moms should include milk, vegan milk, yogurt, cheese, and tofu.
5. Fluid Intake
Nursing mothers often feel thirsty. So drink plenty of water (about 2 to 3 liters) to compensate for the loss of fluid and enhance milk production. The consumption of soups, broth, stews, milk, and fresh juices are suitable alternatives for maintaining the optimum level of fluid intake.
Food for New Moms’ Mind
Your mental wellness is as crucial as your physical wellness. Many new moms experience Baby Blues, postpartum anxiety, and depression to some degree. Some food items might cure the condition.
● Salmons, sardines, flaxseed, and walnuts are rich in Omega-3/DHA. The nutrient is beneficial for your brain and helps to fight depression.
● Organic eggs provide protein, vitamin D, and B, which stabilize your mood.
● Gut health determines your mental health. Lentils and beans contain fiber, iron, and protein, which keep your gut on the right track.
● Whole grains are packed with iron and fiber. They boost energy level, which is sometimes linked with increased Serotonin (the happy hormone) production in blood.
Diet Tips for New Moms
Being a new mom does not mean depriving yourself of your favorite food. Instead of going for a crash diet or any fad diet, do mindful eating. Your diet should provide nourishment, energy free of empty calories or junk. Here are some ideas.
● Bake, grill, or steam instead of frying.
● Snack on fresh fruit and nuts.
● Let colorful veggies rock on your plate.
● Replace butter and margarine with coconut, olive, and avocado oil.
● Craving your favorite food! No problem. Just keep the portion size small.
What Not to Eat
A new mom should try to avoid:
● Excessively spicy or gassy food
● Caffeinated beverages
● Fizzy drinks
● Alcoholic drinks
● Processed food
● Cigarette or any drug
For new moms, a healthy diet puts their bodies on the path of healing. Don't panic for a slim and trim figure. Give it some time. Make a few alterations in the way you eat, and nothing is impossible.
Comments