Its a moment of great satisfaction joy as well as Tension when a Baby is welcomed in family. WHAT SHOULD THE NEW MOM EAT? is always a BIG question. 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. After your delivery it is natural for you to focus all your attention on your baby. But try to look after yourself as well by paying attention to your diet. 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. 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 the cooker and have it with milk and perhaps nuts. You can also add fruits like bananas to increase its nutritional value.
Haldi or turmeric
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.
Saunth or dry ginger powder:
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.
Dals or pulses
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 khichri. A bonus with pulses - they help to prevent fatfrom collecting in your body!
Ajwain or carom seeds
It is traditionally believed that ajwain, a good source of thymol, not only soothes pain from gasand indigestion, but also cleanses the uterus. There is not much evidence to support this belief but thymol is known to have antioxidant, antibacterial, antifungal and antisepticproperties. You can make a range of dishes with ajwain from parathas to halwa, or you couldsimply add it to your food as an extra seasoning.
Mandua or finger millet
Finger millet, mandua or ragi 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.
Badaam or almonds
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 youaren'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, beans, lotus stem, methi leaves, tinda, parwal or other such green seasonal vegetables.
Methi or fenugreek
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.
Black sesame seeds
These small, flat and black seeds are high in calcium, iron, copper, magnesium, and phosphorous. With all these nutrients, sesame seeds or til are good to help replenish thebody 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 etc.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.