What should I eat after giving birth

After childbirth, the mother needs to continue taking care of herself, with nutrition being a fundamental pillar at this time, not only to recover from the effort made during pregnancy and childbirth itself but to cope with breastfeeding, if applicable. What should I eat after giving birth?  We explain it to you in the following article.

What a postpartum diet should be like

As we have pointed out, postpartum nutrition is important for the health of the mother and also for the baby, if she chooses to breastfeed. The mother's diet must contain all macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in appropriate proportions. Even if we want to lose the weight gained during pregnancy, this is not the time for restrictive diets, especially if we have decided to breastfeed, since part of the nutrients the mother ingests will be used for the formation of milk. Postpartum is not a stage with the same dietary restrictions as pregnancy, but some precautions must be taken, as we will explain below. In addition to choosing fresh and natural foods, it is important to maintain five meals a day and follow a varied and balanced diet. We also cannot forget liquids. If you breastfeed, you will notice that you are thirstier.

Mother's diet in the first days in the hospital

Immediately after the birth of the baby, when some mothers are still in the hospital, we must begin to pay attention to nutrition, which may present some differences depending on how the birth occurred.

Diet after vaginal birth

After a natural birth without complications, the diet will be  the same as that followed during pregnancy, that is, balanced, varied, and of quality.

Diet after a cesarean section

A cesarean section is a major surgery that will require a period of recovery and monitoring in which fasting will be maintained until the doctor recommends it. After delivery, feeding will be restarted with liquids, such as infusions or broths. and if they are well tolerated, a soft, easily digestible  diet will be offered before restarting the usual diet.

What foods are recommended in the postpartum period

Some foods are especially recommended to eat during this period. In addition, the way they are prepared is also important, prioritizing steaming, grilling, stewing, baking, etc., rather than frying or battering.

carbohydrates

To obtain energy, the consumption of rice, pasta, bread, etc. is recommended. ,   preferably integral. In addition to their nutrients, they offer an extra contribution of fiber that facilitates good intestinal transit and prevents constipation and hemorrhoids that can appear at this stage.

Proteins

Proteins help recovery since they are part of all tissues in the body. The main sources are meat, poultry, fish, and eggs but they are also found in  dairy products  (milk, cheese, yogurt) as well as legumes and nuts.

Fats

It is recommended to eat especially healthy fats, which are found in foods such as olive oil, avocado, nuts, or oily fish, and to limit as much as possible the saturated and trans fats found in foods such as butter, cream, or sausages.

Vitamins and minerals

These micronutrients, although needed in small quantities, are essential for the proper functioning of the body. You will find them in different proportions in all foods, but especially in fruits and vegetables. Include all types of fruits and vegetables in your diet  (the more varied, the better!) to ensure the necessary intake of all of them.

In this section, it is worth mentioning iron, which is very important, especially for women who have suffered anemia during pregnancy or have lost a considerable amount of blood during childbirth. You can find it, for example, in red meat, clams and lentils. It is better absorbed if you combine it with vitamin C, present in fruits such as citrus.

Foods to avoid after giving birth

If there are some recommended foods, we also find foods that are prohibited in the postpartum period for different reasons. In general, they are those whose consumption is recommended to be restricted to a healthy diet, such as  sausages, fried foods, processed foods, industrial pastries, and drinks with sugar and/or gas or alcohol. The reason is that they provide empty calories, excess salt, and sugar, and unhealthy fats, and make digestion difficult.

What to eat while breastfeeding

In addition to what has already been explained, if you are wondering what to eat while breastfeeding, it is recommended that you follow these tips, taking into account that you will need an extra calorie intake

• Eat five meals spread throughout the day  (breakfast, lunch, lunch, snack, and dinner).
• Includes  3  servings of fruits and  2 vegetables a day.
• Opt for whole grains and legumes, in addition to their nutrients, for their fiber content.
• Drink about  2 liters of fluids a day, especially water.
• Choose quality proteins.
• Ensures a  good supply of calcium and iron.
• Avoid sugars, saturated fats, and, in general, so-called junk food.
• In the case of breastfeeding,  alcohol consumption is prohibited.
• Control caffeine consumption If you consume them, it is preferable to do so after taking them.
• There are no postpartum foods that increase milk production, it is stimulated by the baby's sucking, hence the important thing is to focus on following a quality diet.