Healthy meal plan for new mothers

The first few weeks after the birth of a baby are a mixture of joy, tiredness and hunger. It is not surprising that many new mothers find themselves craving for comfort foods. Is there a mother alive who has not found herself eating katogo (matooke/offals/ground nuts) washing it down with cups of tea or porridge (bushera) every morning during her baby’s first few weeks of life? But eventually there comes a time when you start feeling the need to cut back and start eating healthy meals.

Dieting
It is at this point that women might be tempted to start dieting in order to lose weight fast which nutritionist Sheila Karungi cautions against. “New mothers have so much to worry about and losing weight should not be one of them. Going on an extreme diet will cause imbalances in their bodies and consequently affect their babies. They should focus on eating healthy meals that will provide the needed nourishment for themselves and their babies,” she advises.

Energy giving foods
New mothers need energy to cope with the demands of their new life. Dr Herman Ssewagude, an obstetrician-gynecologist, says mothers need to eat meals that supply them with the needed energy. “Make sure your breakfast is well-balanced with proteins, carbohydrates and vitamins. For instance you can have your katogo with meat, vegetables and milk tea which cover all the basic nutrients,” Dr Ssewagude says.
He also advises new mothers to spread the meals throughout the day so that you get an even amount of calories. “You can eat as many as five meals a day as long as they are well-balanced but make sure the portion sizes match your activity levels. Your eating pattern is important for energy and recovery,” he explains.

When to eat
Karungi says mothers should eat only when they feel hungry or after every three or four hours to keep their blood-sugar and energy levels steady throughout the day. “Do not be afraid to give in to cravings. A treat is okay but do not make refined and sugary foods your main source of nutrition,” she cautions.

Hydration
Keeping hydrated is also a very important aspect of the post-partum meal plan. Experts recommend drinking a lot of fluids, especially water to keep yourself and baby well-hydrated and energised. If you are breastfeeding, you might be extra thirsty so make sure to drink about four litres of water or any other unsweetened, fluid every day. This is, however, not strictly the amount of fluid intake every mother should take. According to The Institute of Medicine the amount varies according to each individual’s circumstances.
The Institute also cautions against forcing oneself to drink fluids and instead advises the mother to drink to quench thirst. “Pay attention to your body’s signals. Busy mothers often ignore thirst if there is nothing nearby to drink try to keep a drink near where you usually breastfeed baby or at your desk at work. Signs that you are not getting enough fluids include concentrated urine (darker, stronger smelling than usual) and constipation (hard, dry stools),” they advise.
If possible avoid or limit the amount of caffeine you consume because it can make your baby irritable and restless.

What to include in your meal plan
• Fruits and vegetables
• Whole grains
• Lean protein, like fish, beef, and soy foods
• Dairy products
• Leafy greens
• Iron-rich foods, especially if you suffer from postpartum symptoms. You can get iron from fortified cereals, prune juice, and lean meats.
• Vitamin C-rich foods, which can help with wound healing for mothers who delivered via C-section. Try oranges, tomatoes, and natural fruit juices.

Snacks
• A cup of whole-grain cereal with milk
• A hardboiled egg with some carrots
• Peanut butter on an apple
• Plain yogurt with berries.

Source: www.babycenter.com