He postpartum it is one of the most demanding stages in a woman's life. How to respond to such demands? Well, prioritizing and, at least for once, putting you and your baby first. And that means taking care of yourself above all else, to be able to take care of your baby as it deserves. And within these cares, adequate nutrition occupies a fundamental place. These are the 7 star foods that will help you feel better after giving birth.
On the one hand, there are the demands of having a baby that requires you 24 hours a day and needs you absolutely for everything and, on the other, our own demands to be the best possible mother. Sometimes even the “social” demands for others: receiving visitors, putting a good face on unsolicited advice, remaining the woman we were before ... And all this at a time when our body is recovering from childbirth and our mind it is still trying to adapt to the new situation.
The first thing to keep in mind is that during the postpartum period, and especially if we are breastfeeding our baby, the demand for energy increases. Not only to produce milk, but also to repair damaged tissues, "undo" all the changes that appeared in pregnancy or reprogram our hormonal balance ... So forget about restrictive or low-calorie diets, It is not the best time for them. Rather, eat everything, healthy and nutritious foods, and include “quality” calories in your diet: extra virgin olive oil, avocado, dates, etc.
In addition to HOW MUCH we eat, we must also influence WHEN we do it. It is important to eat with rhythm, that is, not to spend more than 3 hours without eating, to ensure an adequate supply of glucose (energy). For this it is advisable to eat 6 meals a day: breakfast, mid-morning, lunch, snack, dinner and puff. And even between meals you can have a healthy snack (a piece of fruit, a handful of nuts).
You should take daily 4 pieces of fruit, vegetables and greens, whole grains, foods rich in protein (you can have red meat 3–4 times a week, other meats, 3 or 4 eggs a week), cook with olive oil virgin and drink at least 2 liters of water. So little by little you will regain strength and enjoy your baby to the fullest!
And what do we eat in these six meals? Well, we must follow a varied and balanced diet, which ensures us the energy and nutrients necessary to meet our basic requirements and allows us to recover properly. The "star" foods will be:
1. Whole grains
By having slow-absorbing carbohydrates, they help us maintain glucose levels. They are rich in vitamin B, a precursor to serotonin, so it can help prevent postpartum depression. In addition, its fiber content helps prevent constipation, so common in this stage. Some may be rice, oats, wheat, or rye. Quinoa also contains proteins of high biological value, very important in the healing process.
2. Oil fruits
Almonds, walnuts, hazelnuts, cashews ... All of them are very rich in fiber and essential fatty acids omega 6 and omega 3. Both are essential in a balanced diet, but also omega 3 fatty acids reduce the symptoms of postpartum depression. Other foods rich in omega 3 are flax seeds or blue fish.
3. Red or orange fruits
Strawberries, blueberries, beets or carrots contain beta carotenes, substances that are heart-healthy and help blood recovery and the immune system to prevent infections.
4. Foods rich in iron
In addition to nuts and red fruits, other foods with an important contribution of iron are red meat, legumes, mussels, eggs, and green leafy vegetables. All of them will help you fight anemia.
5. Foods rich in vitamin C
This vitamin is mainly found in citrus fruits, such as kiwi, orange, melon or strawberries. Other important vitamins in the healing process are those of group B (present in meats, whole grains and legumes), and vitamin K (dark green leafy vegetables, liver, vegetable oils, tomato and whole grains).
6. Seeds are also good allies at this stage
Flax, chia, pumpkin ... You can make a mixture and use them in your salads, creams or add them to yogurt. They will provide you with fatty acids and minerals important for your physical recovery, such as zinc or magnesium, and will help you prevent constipation.
7. Water !! Just as important as being well nourished is being well hydrated
Water helps you have a good intestinal rhythm, that all the functions of your body develop properly, and if you are breastfeeding it is essential to produce breast milk, so you should drink between 2 and 3 liters a day. Soups or broths can be another way to drink liquid.
In summary, we could say that an adequate diet in the postpartum period, accompanied by sufficient rest, is essential for your good physical recovery.
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