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Taking care of a newborn makes women very tired, they often cannot rest and exercise in the first months, as well as eat well. To recover from childbirth and stay full of energy, women must also take care of themselves by making healthy food choices.
1. Start with a better breakfast
Protein from eggs and yogurt, combined with complex carbohydrates found in wholegrain breads and cereals, are good breakfast choices, instead of simple carbohydrates or sugar. Simple carbs cause your blood sugar to spike and then drop again, creating a feeling of drowsiness. Meanwhile, complex carbs provide lasting energy, keep you feeling full for longer, and are packed with vitamins and minerals.
While a breakfast rich in protein and complex carbohydrates is important, unfortunately most people don't eat it this way. So change your habits and avoid foods made with simple carbs, such as regular bread, sugary cereals or toast. Choose instead:
A smoothie made with fruit and yogurt A bowl of oatmeal or whole-grain cereal Poached eggs with rye bread.
2. Eat many small meals during the day
Món bánh mì nấu nướng với bơ đậu phộng giàu năng lượng cho mẹ mới sinh để cải thiện sinh lực
Instead of eating 3 large meals, try to eat 5 small meals to maintain stable energy throughout the day, you will no longer feel too hungry or too full. You should take advantage of the time to put the baby in the crib, or ask a relative to help babysit for a few minutes, to ensure a full meal, on time and slowly.
If you don't have enough time to prepare multiple meals, try stocking up on easy-to-make snacks or quick meals high in protein and complex carbs. It's also easier to eat several times a day if you have plenty of energy-rich options available, such as:
Toast with peanut butter Japanese soybeans Cheese and crackers Mix of nuts and seeds dried fruit Yogurt combined with fresh fruit.
3. Don't diet too soon
Many women wish to get back in shape after the baby is born. But even if you're disappointed with your postpartum weight loss rate, you shouldn't skip meals or cut calories. The important thing at this stage is not to worry about your weight. New moms should focus on maintaining their own health rather than achieving their weight loss goals.
Only start to lose weight slowly when your milk supply is stable, you fully recover after giving birth, as well as approved by your doctor. The goal is to lose about 0.7 kg per week and give yourself at least 6 months - 1 year to get back to your pre-pregnancy weight.
Do not go on a strict diet or set strict weight loss goals, especially if you are breastfeeding. Breastfeeding women need about 500 more calories per day than they did before pregnancy to maintain their milk supply. Your body will naturally lose weight, and you must respect that. Losing weight too quickly after giving birth consumes energy and can even affect your milk supply.
4. Drink lots of water
Hãy uống nhiều nước vì mất nước sẽ khiến tình trạng mệt mỏi hoặc buồn ngủ
During the first few weeks after giving birth, dehydration will make the fatigue or sleepiness you're already experiencing worse. Therefore, it is important to drink lots of water. This is also the easiest thing to do to maintain energy and recover after giving birth.
To stay hydrated, keep a water bottle handy around the house, in your diaper bag, in your car and in your baby's stroller. Breastfeeding moms will also be very thirsty, so make sure to drink about 13 cups of water or other sugar-free, caffeine-free liquids each day.
5. Say no caffeine or sugar
It's tempting to drink a cup of coffee when you're tired, or eat a candy bar when you need a quick energy boost. But be careful with caffeinated drinks or sugary snacks on an empty stomach.
Both caffeine and sugar give you a quick source of energy, but after a while the effects wear off, you will feel more tired than before.
Also, caffeine can make a nursing baby fussy and restless. So limit your caffeine intake to 300 milligrams per day, about two 230ml cups of coffee.
6. Prioritize fresh fruit
Một số trái cây giàu chất xơ giúp duy trì hoạt động của đường tiêu hóa
According to nutritionists, fruit is the best choice when you need to eat quickly. Fruit gives you an instant source of energy, without the after-effects of junk food laden with refined sugar.
Plus, fruits like apples, oranges, peaches and pears, are high in fiber, which helps maintain the functioning of the digestive tract. Another advantage is that most fruit does not require complicated preparation or time-consuming cleanup, and is easy to eat on the go.
7. A short nap
Finally, you need to know that even the most energizing foods can't fight sleep deprivation. If possible, take a short nap when you feel tired, rather than trying to eat in a hurry. We tend to think that eating gives us energy, but the reality is that sometimes just a short nap is enough.
Here are some ways to maximize the energy from your food sources, making every meal worth it. To boost energy for a busy day and night, new moms should start a balanced diet and drink plenty of water. Depending on your age, gender and activity level, you can adjust what you eat after giving birth to recover quickly.
Vinmec International General Hospital has the function of examining, consulting and treating many diseases, including health and nutrition counseling for pregnant women after giving birth. Therefore, if the mother has problems with mood, psychology, nutrition, care and child rearing, she can come to Vinmec for intensive examination and treatment.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
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Reference source: babycenter.com
