Nutritious Foods you should eat after Child Birth.

After your delivery, it is natural to focus attention on your newborn. In the months after childbirth, most new moms need between 1,800 and 2,200 calories each day. What you eat after delivery will help you muster up the energy for weeks of sleepless nights ahead, caring for a newborn, physical recovery, and breastfeeding. You need to squeeze into a hearty, nutritious food and healthy balanced meal.

Oatmeal

How can someone not love oatmeal? Eating a bowl of oatmeal for breakfast each morning is one of the top recommendations for increasing milk supply. Oatmeal is a good source of iron, which results in high milk supply. It also reduces cholesterol. You can take a hot bowl of oatmeal at least once a day as breakfast or snack. You can add a tablespoon of nuts, vanilla extract, honey or maple extract, or flax seeds to make your meal tastier. You can also eat Oats cookies.

Brown Rice

Brown rice is unprocessed rice. Research says that brown rice may increase serotonin levels in the brain. Serotonin is involved in Prolactin hormone release, which is the key hormone in lactation. You can take brown rice with dals and curries, or you can make pulav. Brown Rice not only provides energy to you but also improves best-quality breast milk to feed your baby.

 Eggs

Eggs are a great source of protein and can be digested quickly by your body. Eggs elevate fatty acids in your milk, making it more nutritious for your baby. They also contain lots of nutrients and vitamins that can assist in recovering from birth. It takes less than five minutes to scramble them up. If you have time, you can boil them or make an omelet and take a protein-filled snack.

 Whole grain bread

Fortified whole-grain wheat bread is full of folic acid, iron, and the fiber you need to keep your body healthy while you are breastfeeding. You can eat as it is or with a topping of your choice. Eat it fresh or freeze it and defrost slice by slice to preserve it.

 Almonds

Almond is a popular dry fruit and healthy snack alternative. Natural almonds are essential in your diet for good nutrients and vitamins. These dry fruits can be a handy, wholesome, and tasty snack that can prevent you from eating junk food and can also make post-pregnancy weight loss easier for you. It stimulates milk productivity by improving lactation in your body. The vitamin-E present in almonds can also increase your hair growth and skin glow.

Sweet Potatoes

Sweet potatoes offer some nutritional benefits for breastfeeding moms due to their vitamin A content. Vitamin A is necessary for healthy vision, immune function, and maintenance of organs like the heart, lungs, and kidneys. It is easy to boil and eat. This vegetable also has a longer shelf life.

Oranges

Oranges are a good food to boost energy. Oranges can improve your immune function and provides benefits to skin tone. It helps you absorb more iron from food. If you have time, you can make juice and sip or peel it and have it.

 Leafy Greens

Leafy greens like spinach, fenugreek leaves, broccoli are filled with Vitamin-A. They are rich in calcium, iron, and Vitamin-C. They are also sources of beta carotene and riboflavin. They are filled with antioxidants and low in calories. Moms are suggested to take leafy greens once in a day to improve lactation.

 Apples

Apples are high in fiber and a good source of Vitamin-A, vitamin-C, and potassium. You can take 1-2 apples a day. It aids digestion and builds the immune system. It has anti-anemic properties and does detoxification. They provide quick energy due to the carbohydrate content.  Apple has a longer shelf life than any other fruit.

 Yogurt

Yogurt can benefit postpartum mothers. It provides nutrients needed for your baby and your bone health. Yogurt is a richer source of nutrients than most types of milk. Eating one cup of yogurt per day can supply about 15-45% of your daily calcium needs and contributes to your daily potassium intake. Eating yogurt associates a balanced diet.

 Finger Millet

Finger millets (also known as Ragi) contain calcium and iron to boost your health. It gives you needed nutrition and helps to gain back your strength after delivery. It also increases lactation. It is a good source of proteins and amino acids. It helps in easy digestion and contributes to weight loss. You can take Ragi porridge at least once in two days. You can also prepare Ragi dosa, Ragi roti, or Ragi laddu according to your taste.

Salmon

Salmon, like any other fatty fish, is loaded with a type of fat called DHA. All breast milk contains DHA, but levels of it are higher in the milk of women who get more DHA from their diet. DHA helps in the brain development of your child. It also helps you with your mental health, keeping happy (prevents postpartum depression). You can take Salmon 1-2 times a week. Drink lots of water or keep taking liquids like juices and avoid junk food until you feel energetic, alert, awake, and lose a reasonable amount of weight. These are the best signals that you and your baby are happy with healthy. Cheers to becoming an active mamma!

Also Read:

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