After your delivery it is natural for you to focus all your attention on your newborn baby. But try to look after yourself as well by paying attention to your diet.
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Eating right can go a long way in helping you get back your strength and energy. After all, your baby needs a strong and healthy mum. And if you are breastfeeding, what you eat
passes on to your baby through your milk. So all the more reason to eat well!
Your family and friends may have a lot of well-meaning advice about the foods you should have while you recover from the delivery.
Traditionally, during confinement, women have been given high-calorie food like full cream milk, butter,
ghee, dried fruits and sugar. While you do need
extra calories if you are breastfeeding, you can get the vital nutrients in a way that doesn't necessarily mean piling on fat as well.
We have rounded up a few foods traditionally given during
confinement that are rich in minerals and vitamins that you need to recover from childbirth. Read on to find out what traditional confinement ingredients are particularly nutrient-rich and how you can eat them:
Oats dalia
Oats are an excellent source of iron, calcium, fibre, carbohydrates and proteins. As oats are high in fibre, they can also help keep constipation at bay. The most common way to have oats is to cook it in a pan and have it with milk, nuts and dried fruit. You can add chopped fruits like bananas (kela), apples (seb) or mango (aam) to increase the nutritional value or make savoury versions like oats upma or khichdi.
There are also several quick cooking varieties that you can choose from.
Turmeric (haldi)
Turmeric contains vitamins B6 and C, fibre, potassium, magnesium and manganese. So, it is packed with essential vitamins. Not only is it a standard ingredient in Indian cooking, it has been used for centuries to heal external and internal wounds. There is some evidence to suggest that turmeric helps to reduce inflammation. It may also help in healing post pregnancy wounds and cure stomach disorders, although evidence is limited to support this. You can add about half a teaspoon of turmeric to a glass of warm milk.
Dry ginger powder (saunth)
Saunth contains fibre, vitamins B6 and E, iron, magnesium, potassium, selenium and manganese. It is a commonly available ingredient whose supposed health benefits include anti-inflammation. In North India, saunth ke ladoos are common. In South India, chutneys are made from it. You can choose to add just a little dry ginger powder to your meals.
Pulses and lentils (dals)
Pulses are considered an essential element of a well-balanced diet. They are rich in fibre, protein, vitamins and minerals. Pulses such as moong and masoor are easy to digest and you can have them in the form of halwa or khichdi. A bonus with pulses - they help to prevent fat from collecting in your body!
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Carom seeds (ajwain)
It is traditionally believed that ajwain, not only soothes pain from gas and indigestion, but also stimulates breastmilk production and helps the uterus to contract. In Ayurvedic medicine, ajwain is thought to promote lactation. There is not much evidence to support this belief, but in lab and animal studies, ajwain has shown antioxidant, antibacterial, antifungal and antiseptic properties. You can make a range of dishes with ajwain from paranthas to halwa, or you could simply add it to your food as an extra seasoning. Some also make it a point to drink ajwain water every day.
Finger millet (mandua/ragi)
Finger millet, mandua or ragi/nachni is an excellent source of calcium and iron, both of which you need in plenty after giving birth. It can help you regain strength after childbirth, and is a good alternative for mums who are allergic to milk and dairy products. You can use finger millet to prepare dosas, idlis, rotis and halwas.
Almonds (badaam)
Almonds are rich in carbohydrates, fibre, vitamin B12 and E and contain minerals like magnesium, copper, manganese, potassium, calcium and zinc. As there are so many nutrients packed into an almond, it's an ideal food to have while you recover after childbirth. Almonds can be used in many recipes such as badaam milk, sheera, halwa and so on. If you aren't in the mood to cook they make a great snack to munch on!
Green vegetables
Green vegetables are a great source of iron, which you will need to help you recuperate. Consider eating spinach (paalak), beans (frans been), lotus stem (kamal kakri), fenugreek (methi) leaves, apple gourd (tinda), pointed gourd (parwal) or other such green seasonal vegetables.
Fenugreek (methi)
Methi seeds are a great source of iron, calcium, vitamins and minerals. They are commonly considered to help prevent back and joint pains though there is little evidence to support this. You can use them while cooking dal, vegetables, pooris or meats. Fenugreek (methi) tea is also a popular drink for breastfeeding mums.
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Black and white sesame seeds (til)
These small, flat seeds are high in calcium, iron, copper, magnesium, and phosphorous. With all these nutrients, sesame seeds or til are good to help replenish the body of essential minerals. They are also popularly considered helpful in regulating bowel movements. In North India, til ke ladoo are popular but there are many other sweets made of til such as til patti, rewri and chikki.
Whatever you choose, make sure to have a well balanced diet with all the required nutrients. It's best to run your meal plans past your doctor. And if your doctor feels you need them, she might prescribe vitamin or iron supplements.
यह लेख हिंदी में पढ़ें!
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