It is very important for a mother to be to have a healthy high on nutrients diet for the developing baby. However even after having your baby you need to maintain a very healthy diet chart to recover from the parturition changes and nurse the little one. It’s equally important for your personal well being.
According to the BMR (basal metabolic rate) calculated, a nursing mom has an equivalent energy demand as that of a daily wage labourer. Both top the list of energy needs, hence nursing a new born is equal to labour work of a day. A diet rich in carbohydrates, fats, proteins, minerals and vitamins is needed. The definition of a new mother has no set rules, but basically it is majorly the first three to four months and the time till your baby for nutrient demands relies entirely on your breast feeding.
This list serves as a check list for your diet chart and care habits when you are a newly blessed mum:
1) Drink lot of fluids
As your baby is drinking breast milk and also you have the urge for micturition more often there is a constant loss of fluids. The vaginal changes make you uncomfortable about the fluid balances. All this disturbs the fluid equilibrium. Hence it is important that you drink in lot of fluids like coconut water, soups, vegetable broth, strawberry shake, juices etc. This will help you regain normal fluid metabolism. It’s important to treat the constipation and the consistency of milk.
2) Avoid fatty food
Due to the vaginal discomfort and the post surgical stitches or tears you might not be able to have a good digestion. This hampers your egestion processes. Food preparations which are loaded with fats are not good for your health, further making the digestion difficult. You already deal with a lot of pressure during the nursing phase to add on an uneasy stomach. You must however not neglect the fat requirement of your recovering body. Omega 3 fatty acid should be taken from sources like chia seeds or cod liver fish oil.
3) Personal hygiene
There is a high chance of getting a urinary tract infection after delivery. Always use medicated soaps. There is a constant wetness in the area which can harbour a lot of germs. This will even delay the healing process. It’s very important to be very particular for your overall hygiene. When you breast feed your baby you should always pat yourself dry after you feed and keep the area clean. As your entire body shifts to the post partum healing your immune system may not be that active. Great care should be taken for avoiding consuming any contaminated food.
4) Don’t go for sudden weight loss
One of the major mistakes this generation’s mothers make is become conscious of their bodies and get into vague diet plans for weight loss. Another misleading taboo is that breast feeding distorts the body. All such misnomers are just going to deprive your baby from his or her rightful nutrition. Sudden weight loss plans won’t allow your body and the womb the time needed to recover. There will a worse relapse of it in future.
There are great gradual recovery workout regimes, you can take your baby out in the pram and run with the pram. Make sure your baby is latched properly. Such interactive workouts lead to a holistic development of the baby.
5) Dealing with the post partum depression
Most females experience post partum depression due to various reasons like stretch marks, changes in the body shape, change in the libido and other hormonal mood swings. Also as your sleeping habits change you might get irritated more frequently for insignificant things.
This should not be ignored. If you experience something of this sort always seek help from others, like your kins who have gone through this or elderly women. If needed seek professional help. This is harmful for your baby as she totally depends on you; a depressed mother is the worst curse for a baby.
One needs to understand and accept the phases and the changes they bring in your life from a broader point of view.
6) Eat food rich in calcium, iron and proteins
As your new born is drinking milk a lot of calcium goes in it. Iron levels also fall drastically due to the blood loss. A nursing mother needs to increase the calorie intake to meet the energy demands. Take in lot of spinach, milk and milk products and legumes and protein rich diet. Preparation like date shake, dry fruit laddoos, meat soup, corn soup, cottage cheese and pulses should be increased in the diet.
One should seek professional help for deciding the kind of workout plan suitable for her recovery. Exercise is essential to help you regain your pelvic strength and for a healthy body. This helps deal with your after baby blues and also brings the body back to a normal rhythm. There are various exercise forms like yoga, aerobics or pilates. You need to try these under guidance till you figure out the appropriate one for you.
8) Have food that act as laxatives
Fruits like banana and fibre rich food like grains and other carbohydrate sources are rich in fibre. They help you with dealing with the constipation.
9) Have frequent meals
It’s important to stay energetic all the while you are taking care of your baby. There is a lot of work while you have to heal a lot of regions of your body. It is important that you keep popping some healthy bites to stay energetic and not feel nausea or weakness. This will keep you pepped up as well.
10) Follow the prescribed precautions
Use the belt recommended by the doctor for supporting the womb. Do not lift any weight bending your back, always bend at the knee. While sleeping place a soft pillow under your belly to provide a support. Avoid wearing makeup as your baby always is in your contact and also your skin becomes more sensitive during this phase.
Also as you baby grows try giving him or her similar protein rich diet but avoid the long to digest ingredients, for eg. If you are having your bowl of dry fruits let the baby nibble a cashew bit. This is the best way to acclimatise the baby to new foods. Other than these listed diet inclusions avoid spicy food for the entire duration when your baby is breast fed. Avoid canned food and foods with preservatives. Enjoy the unique experience of nurturing your baby while you follow a healthy lifestyle beneficent for both of you.
Author Bio: Marissa is mom blogger and lifestyle coach. She has donned many hats and worked for many top 500 companies. For now, she is content to be a blogger educating people about maternity care. You can check her latest blog on how to increase milk supply in a new mom.