Diet plays an important role to combat post
delivery difficulties. Read on to find more about the ideal diet for coping
with the post delivery period.
You know what is it to eat healthy since
the time you were pregnant. Even now after childbirth you must ensure that you
follow a healthy diet, albeit keeping certain essential factors in mind. Since
you are a nursing mother, not only your diet has to be a well-balanced one, but
you have to ascertain that it keeps two most important factors in
Help You Cope With Exhaustion
A persistent feeling of exhaustion and tiredness is a common complaint during the post delivery period. This is because; you are constantly on the move and are breastfeeding your baby. So diet must ensure a high energy level.
Help You Cope With The Baby Blues
Post delivery depression is experienced by most women. So devise a diet chart that has elements to ward off this feeling of depression and sets your mood right.
Given below are sets of food that could be termed as an ideal post delivery diet as they can potentially fight depression and fatigue effectively.
for the Post Delivery Period
Let us begin with the fatigue fighters:
Carbs and Proteins
Fatigue can be best
fought by having small meals throughout the day. They help in the regulation of
blood sugar, the energy provider. Fatigue can be induced by our moods and
serotonin is the neurotransmitter that aids in this mood regulation process. So
your small meals must be a good combination of proteins and the complex carbs.
Some such options are:
Add raisins with oatmeal.
Add milk to high fibre cereals.
Whole wheat toast combined with chicken salad.
A sliced fruit bowl topped with almonds, pecans and walnuts with some low-fat yoghurt poured over it.
Whole wheat pita bread and hummus.
A wholesome mix of assorted dry fruits, seeds, and nuts; but make sure that you do not add those coated with chocolate or sugar.
required to take care of your energy levels. Incorporate the supplements as
suggested by your doctor and see to it that B3, or niacin, the water-soluble
vitamin is there in your diet. B3 can effectively give a boost to your energy
metabolism. It can be obtained by increasing the intake of food like poultry
products, like chicken, fishes like salmon, mackerel, lean cuts of beef and
pork or dried beans.
Get Vitamin E
Apart from being an antioxidant, it also revs up the energy and stamina which
is especially required during post delivery. So snack on nuts, seeds, olives,
almonds, asparagus and use vegetable oils as your cooking medium.
let us focus on the second factor.
blues are very common post delivery and you must have foods in your ideal diet
that can take care of your mood and set it right. Since this depression has a
clinical reason as it is caused by changes in hormonal levels, the food element
has to have that potential to fight depression.
Some of them are enlisted below:
Zinc – Lack of zinc in the diet is known to result in irritability and depression. So have plenty of eggs, fish, oysters, turkey, beef, yoghurt and wheat germ to replenish the zinc reserves.
Vitamin C – It is an antidepressant. Have plenty of citrus fruits, green leafy veggies, raspberries, broccoli, peas, tomatoes, spring onions and turnips.
Omega 3 – These essential fatty acids can effectively combat depression and bi-polar disorders. Get them from sardines, tuna, salmon and herrings, and also from canola oil and walnuts.
Calcium – You can raise your calcium intake through calcium fortified juices, cheese, yoghurt, milk, sesame seeds and chew your sardines along with their bones.
Folic Acid – Folate is an excellent depression fighter. Get them naturally from the green leafy vegetables, avocados, the black-eyes peas, grapefruits, and orange juices.
Since the ideal post delivery diet
should ensure high energy levels, adequate nutrition and contain mood
up-lifters, it is important on your part to take care that you do not
incorporate any element that zap your energy. So stay away from alcohol, caffeine,
junk, aerated drinks and carbs. Keeping yourself hydrated with plenty of water
is also a great help.
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- The Indiaparenting Team
What is meant by post delivery diet? What is the need of post delivery diet? What are the constituents of an ideal post delivery diet?
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