The best food to increase energy for mothers after giving birth

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The article was professionally consulted by Specialist Doctor II Lai Thi Nguyet Hang - Department of Obstetrics and Gynecology - Vinmec Ha Long International Hospital.
After giving birth, a mother will need a lot of energy to be healthy enough to take care of the baby as well as have enough milk and milk quality for the baby every day. If you don't get the nutrients you need from your diet, your body won't get the nutrients your baby needs. Therefore, many women do not know what to drink after giving birth and what to eat after giving birth. The following article will help you know the best foods to increase energy and nutrition after giving birth.

1. Nutrition for mothers after giving birth

Life with a newborn baby is exhausting for mothers. You will have little time to rest and exercise during the first few months, and it will be difficult to eat well.
But to be able to take good care of your newborn, it's also important to take care of yourself. Choose healthy foods and follow a few simple diets that will keep you energized through busy days and nights.
Start with a balanced diet and drink plenty of water. Try to take the time to sit down at the dinner table even if you have to put the baby down or show him or her to your husband or helper for a few minutes.
1.1. Start with a good breakfast Protein (like eggs and yogurt) and complex carbohydrates (like whole grain breads and cereals) are better breakfast choices than simple carbohydrates or sugar. So instead of a bagel, a bowl of sugary cereal or a piece of white toast, all simple carbohydrates, try a fruit and yogurt smoothie, a bowl of Oatmeal or whole grain cereal, or an omelet on whole wheat toast
Simple carbohydrates cause your blood sugar to spike and then drop, making you feel drowsy. Complex carbohydrates give you longer-lasting energy, help you feel fuller longer, and provide more vitamins and minerals. "A high-protein, complex-carbohydrate breakfast is vital, and probably the opposite of what most people do," explains pediatrician James Sears, co-author of the book Baby Baby.

1.2. Eat several small meals throughout the day Instead of eating three large meals, postpartum women should eat smaller meals to increase energy, pediatrician James Sears suggests: "It's a better way to eat. ", because it keeps your energy levels up all day long, instead of constantly feeling hungry and full. If you're having a hard time getting used to eating one meal a day, stock your fridge with convenient snacks or meals that are rich in protein or complex carbohydrates. This will put you at ease as you can have a wide choice of energy-dense snacks. Try bagels or toast with peanut butter, edamame (Japanese soybeans), Hummus with pita bread, cheese and crackers, dried fruit, mixed nuts and dried fruit snacks, or yogurt with fruit.
1.3. Dietary restrictions No one likes to wear maternity clothes after having a baby. But even if you're frustrated with the pace of your postpartum weight loss, now isn't a good time to skip meals or drastically reduce your calorie intake. "Don't worry too much about your weight right now," Debra Gilbert Rosenberg, author of The New Companion, advises new moms to focus on maintaining their strength and energy rather than achieve your weight loss goal.
Wait until your milk supply becomes abundant and you have fully recovered from pregnancy and childbirth, then start sharing with your doctor about your weight loss plan. It is safest to lose about half a pound in a fortnight, and give yourself at least 6 months to a year to return to your normal pre-pregnancy weight.
Even if the weight has dropped, try to resist the urge to go on a diet or impose strict weight loss goals, especially if you're breastfeeding. If you're breastfeeding, you should actually eat about 500 more calories per day than you did before pregnancy to maintain your breast milk supply. "Your body will lose weight on its own, and you have to respect that," says Rosenberg. Losing weight too quickly after giving birth drains your energy and can even affect your milk supply.

1.4. Drink plenty of water During the first few weeks after giving birth, dehydration will make you feel tired or drowsy. Therefore, it is important to constantly replenish the body with water. “Drinking lots of water is probably the easiest thing anyone can do to maintain their energy,” says Rosenberg.
Keep small water bottles around the house, in diaper bags, and in the car or stroller. , so you can drink water no matter where you are.If you're breastfeeding you may be more thirsty, so make sure to drink about 13 glasses of water or other sugar-free, caffeine-free beverages
1.5. Not dependent on caffeine or sugar It's tempting to enjoy a cup of coffee whenever you're exhausted, or sip on a candy bar when you need a quick energy boost. don't use caffeinated drinks or sugary snacks to keep up your energy when you're hungry
Both caffeine and sugar will give you a quick burst of energy, but once the initial spike wears off Plus, you'll feel even more tired than before
Caffeine can make your baby irritable and hyperactive, so limit your caffeine intake to 300 mils. grams per day, about two small cups of coffee.
1.6. Eat a lot of fruit Postpartum women should eat what fruit? According to nutritionist Jo Ann Hattner, "Fruit is the best source of energy when you need to recharge quickly". They give you a positive energy but don't cause the "problem" afterward like junk food laden with refined sugar.
Plus, fruits like apples, oranges, peaches and pears are high in fiber, which helps promote your digestive tract to work better. And the best part: Most fruits require no prep work or cleanup, and are easy to enjoy on the go.
1.7. Choose Energy Bars Carefully An energy bar can sometimes be useful to help you stay energized between meals, especially when you're away from home and need a quick recharge.
But according to Mr. Yorner be cautious about using a regular energy bar, because they are often high in calories and sugar. Be sure to check the labels to make sure the energy bars you choose are low in sugar, low in fat, and high in soluble fiber, insoluble fiber, protein, and carbohydrates.

1.8. Food isn't everything. Finally, keep in mind that even the most energizing foods can't fight sleep deprivation. If at all possible, take a quick nap for a few minutes when you feel tired, instead of turning to food. “We tend to think that only eating gives us energy. However, sometimes what you need may be a nap.”

2. 12 foods for mothers after giving birth

Regularly eat healthy foods throughout the day and try to consume these healthy foods as a regular part of your diet.
2.1. Salmon There is no such thing as a perfect food. But salmon is different from them, like other fatty fish, loaded with a type of fat called DHA. DHA is important for the development of your baby's nervous system. Studies have shown that the amount of DHA in the milk of mothers who ate salmon was much higher than the amount of DHA in the milk of mothers who ate other fish.
The DHA in salmon can also help improve your mood. Studies show it may play a role in preventing postpartum depression.
One note: The FDA recommends that nursing women, women who are pregnant, and women planning to become pregnant limit the amount of salmon they eat. The guidelines recommend an average of 340g with two main meals, per week. The reason is to limit the amount of mercury your friend's child is exposed to.
Mercury levels in salmon are considered low. Some other fish, such as swordfish or mackerel, are high in mercury and should be avoided altogether. 340 grams is an average. Eating more in one week, such as three servings instead of two, won't hurt as long as you eat less the following week.
2.2. Low-fat dairy products Yogurt, milk or cheese, dairy products are an important part of breastfeeding. Milk provides a certain amount of vitamin D that helps strengthen bones. In addition to providing protein and B vitamins, dairy products are among the best sources of calcium. If you're breastfeeding, your milk is loaded with calcium to help your baby's bones grow, so it's important that you eat enough calcium to meet your own needs. Try to include at least three cups of milk a day in your diet.
2.3. Lean beef Boost a postpartum mother's energy with iron-rich foods like lean beef. A lack of iron can deplete your energy levels, making it difficult for you to keep up with your infant's needs.
Breastfeeding mothers need to eat more protein and Vitamin B12. Lean beef is a great source of nutrients for both.
2.4. Legumes Legumes are rich in iron, especially dark colored ones like black and red beans, making it a great breastfeeding food, especially for vegetarians. They are a high-quality, wallet-friendly source of non-animal protein.
2.5. Blueberries Nursing mothers should be sure to get two or more servings of fruit or juice each day. Blueberries are a great choice to help you meet that need. These delicious and delicious berries are full of vitamins and minerals that are good for you and they give you a healthy dose of carbohydrates to keep your energy levels high.

2.6. Brown Rice You may be tempted to cut back on carbs for weight loss. But wait, losing weight too quickly can make you produce less milk and make you feel tired. Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body with the calories it needs to make the best quality milk for your baby.
2.7. Oranges Convenient and nutritious, oranges are a great food for an energy boost. Oranges and other citrus fruits are great breastfeeding foods, as nursing mothers need more vitamin C than pregnant women. Sipping some orange juice during the day will help you get the vitamin C benefits.
2.8. Eggs Eggs are a very convenient food to meet your daily protein needs. Scramble a few eggs for breakfast, add a hard-boiled egg or two to a salad for your lunch, or have an omelet and salad for dinner.
2.9. Whole wheat bread Folic acid is very important for the development of the baby in the early stages of pregnancy. But its importance does not end there. Folic acid is an important nutrient in breast milk that your baby needs for good health, and it's important that you need them for your own health, too. Whole grain breads and pastas are good choices, and also give you a healthy dose of fiber and iron.
2.10. Green leafy vegetables Green leafy vegetables like spinach, spinach and broccoli contain a lot of vitamin A, which is good for you and your baby. The benefits don't stop there. They are a good source of dairy-free calcium, vitamin C, and iron. Green vegetables are also full of heart-healthy antioxidants and low in calories.
2.11. Whole Grains After a night of waking up, one of the best foods to give new moms an energy boost in the morning is a healthy breakfast of whole grains. Many cold cereals are fortified with essential vitamins and nutrients to help you meet your daily needs. Start a healthy, hot breakfast by whisking blueberries and skim milk into a delicious treat with oatmeal.
2.12. Water Breastfeeding mothers are especially at risk of energy dehydration. To keep your energy levels up and increase lactation, make sure you drink enough water. You can change your choices and stay hydrated by drinking juices and milk. But be careful when drinking caffeinated beverages like coffee or tea. Do not take more than 2-3 cups a day as it can make your baby irritable and sleep poorly.
A healthy diet, including the best foods to boost energy after giving birth, can help mothers have good health, complete nutrients for nursing babies. If you have problems with psychophysiology and health after giving birth, you can seek advice from a specialist doctor.

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.
Specialist II Lai Thi Nguyet Hang has more than 30 years of experience in the field of obstetrics and gynecology. The doctor used to teach at Hai Phong Medical College, Hai Phong Medical University and worked at Hai Phong Obstetrics and Gynecology Hospital before becoming an Obstetrician and Gynecologist, Vinmec Ha Long International Hospital

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.

Reference sources: babycenter.com, webmd.com
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