In this article, you'll find out about postpartum recovery, and why it's so important to have a nutritious diet to ensure the best recovery for you and your baby!
Regardless of natural birth or cesarean, a pregnancy is a challenging task for the human body. After giving birth, it is essential for the body to rest and recuperate. A new family member is cause for celebration, but also brings with it new responsibilities and tasks. Caring for a newborn is a beautiful and incredibly human experience yet it can also be both physically and psychologically challenging and taxing and requires a lot of energy. We will explain in closer detail what the days and weeks after delivery are like and what new mothers can expect. We have also drafted some helpful tips to ease their day, especially when it comes to meals and food choices
Contents of this article:
Postpartum is the period after giving birth. It usually means that the mother is stays in bed for a few days to recover from the experience. It marks the end of the pregnancy and the start of something beautiful: the coexistence and raising of a new baby. In theory, the 6-8 weeks after childbirth are there for the recovery, regeneration and bonding between mother, father and child. During this time, a lot is invested in the bonding between mother and child, especially through something like breastfeeding.
Complications with the delivery or breastfeeding as well as mental and physical exhaustion or typical symptoms around childbirth. To take a step back from the stresses of everyday life are important in order to devote ones undivided attention on both the baby and recovery. This should be the priority for both parents. It's also a time of adjustment: a new baby is a major life event. It takes time to adapt to changes in the body, to heal from potential injuries, and to find a new routine with the family expansion (who is in charge of what and when?). It's completely normal that these topics won’t be cleared immediately, it takes time, patience and mutual understanding and time.
For all mothers that have just given birth, one thing should be absolutely taboo: dieting and restricting. During birth, the body uses up a significant amount of nutrients. The resulting nutrient deficiency must be addressed as soon as possible with delicious and nutritious meals. A balanced diet with a variety of macronutrients is not only of vital importance for the mother, but also for the newborn. Especially when it comes to breastfeeding.
Did you know that the nutrient demand for a mother who is breastfeeding is significantly higher compared to a mother who is not breastfeeding. On average, its about 30% more iodine, 33% more iron, 50% more folic acid and 57% more zinc. In addition, the daily calorie intake is higher by 500-600! Reducing food intake through diets will therefore contribute to the weakening of the body and can also impede milk production. So eating is a must! But fear of extra weight should be banished. Breastfeeding actually causes significant weight loss without much effort at all.
If you’re looking for the perfect gift for a new mom, look no further. Or if you want to treat yourself even – the Every. meals are the perfect solution. Bowls, soups, smoothies or desserts, the choice is yours. But one thing is for sure, the Every. meals will save you valuable time and make those chaotic, amazing first weeks with your baby just a bit easier without the concern of what to cook or when. Instead of flowers or toys, think of giving back to mom during her recovery and bonding time. It might sound like an unusual gift choice but trust us, any new mom will welcome the ease and deliciousness of our meals!
No tiramisu, no sushi, no parmesan! During pregnancy, a lot of foods are taboo. But what about after giving birth? Rest assured, sushi, unpasteurised cheeses and even coffee can be reincorporated into your daily ritual. Nevertheless, not everything is allowed (yet), and you should be aware of certain foods you should still avoid:
Fruit and vegetables are important vitamin sources, both for you and your baby. You should try to have a colourful and energy-rich diet, that includes a variety of fruits and vegetables. However, if you notice changes in your baby (e.g. bloating or sores) then leave these foods out while you're breastfeeding. If you love apples or berries but your baby can’t digest them well, then just changing the texture could help (e.g. boiled or pureed) or try a different variety (e.g. red lentils instead of yellow lentils). You should also try to avoid raw fruit and vegetables – of course they offer the densest nutrients, but they can also pose a challenge to your digestion.
4. Other types of foods can also cause bloating and digestive issues, both for you and your baby. These include high-fat products (e.g. meats and bacon, dairy products, fast food), whole grain products (e.g. mueslis, whole grain bread), sugary products (e.g. chocolate, cookies) as well as nuts, seeds and kernels.
A new baby brings a whole new meaning to busy, stress and fatigue. This also applies to your partner. Changing diapers, preparing meals, breastfeeding, burping, cleaning up leaves little room for cooking and spending lots of time in the kitchen. In light of how important a nutritious diet is during this period, it can be a tricky thing to balance. What’s the solution? Prepare ahead.
All you need to do is to clear some room in your fridge or freezer and take 1-2 afternoons per week where you can cook all the meals you need ahead of time. If you want to find out more about this topic, check out our article on meal prepping.
In conclusion, the utmost priority after giving birth is recovering and resting. And of course bonding with the new family member. But a new baby can bring new routines, new responsibilities and new tasks. There is often little time available for day-to-day things like preparing healthy meals. We hope our helpful tips and meal recommendations will save you some valuable time to enjoy with your new family!
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