Energie tanken im Wochenbett: Die besten Lebensmittel für frischgebackene Mütter

Recharge your batteries in the postpartum period: The best foods for new mothers

August 25, 2024

Nutrition in the postpartum period

After the birth of a child, it is especially important to ensure a balanced diet. This not only supports the body's regeneration, but also provides the necessary energy to cope with everyday life with a newborn.

The importance of a balanced diet

A balanced diet during the postpartum period is essential to provide the body with all the necessary nutrients. This includes:

Proteins : Support tissue repair and muscle growth.
Vitamins and minerals : Strengthen the immune system and promote healing.
Carbohydrates : Provide the necessary energy for the day.
Fats : Are important for hormone production and the absorption of fat-soluble vitamins.

A balanced diet also helps minimize mood swings and promote overall health.

Which foods are particularly beneficial

Certain foods are particularly beneficial for new mothers and should be included in the diet on a regular basis.

Food group	Examples	Advantages
Proteins	Eggs, chicken, fish	Support tissue repair
Vitamins	Oranges, berries, broccoli	Strengthening the immune system
Minerals	Spinach, nuts, seeds	Promote healing and energy production
carbohydrates	Whole grain products, oat flakes, quinoa	Energy source
Fats	Avocado, olive oil, fatty fish	Hormone production and vitamin absorption

These foods provide important nutrients that are crucial for recovery and well-being during the postpartum period. A varied and balanced diet ensures that the body gets everything it needs.

Proteins for regeneration

Important protein sources

Proteins are essential for recovery and regeneration during the postpartum period. They support tissue healing, promote cell growth and repair, and are important for overall health.

Protein source	Protein (g) per 100g
Chicken	31
beef	26
Salmon	20
Eggs	13
Quark	12
lenses	9
Chickpeas	19
Almonds	21

Why proteins are important

Proteins play a crucial role in the body, especially during the recovery period after childbirth. They are necessary for repairing tissues damaged by childbirth and they help produce enzymes and hormones that are essential for regulating body functions.

Furthermore, proteins help to strengthen the immune system, which is especially important for preventing infections. Adequate protein intake can also maintain and promote muscle mass, which can be beneficial for new mothers to recover faster and get physically fit again.

By incorporating protein-rich foods into their diet, new mothers can ensure that their bodies receive the necessary building blocks for optimal recovery.

Vitamins and minerals

Importance of vitamins and minerals

Vitamins and minerals play a crucial role in the health and well-being of new mothers in the postpartum period. They support the body's regeneration, strengthen the immune system and promote milk production. A sufficient supply of these nutrients is essential to provide the body with the energy and support it needs.

Vitamins/Minerals	Function in the body
Vitamin A	Supports the immune system and skin health
vitamin C	Promotes wound healing and strengthens the immune system
Vitamin D	Important for bone health and the immune system
iron	Essential for the formation of red blood cells
calcium	Required for strong bones and teeth
magnesium	Helps with muscle relaxation and energy production

Foods rich in vitamins and minerals

To meet vitamin and mineral needs, new mothers should include a variety of nutrient-rich foods in their diet. Here are some examples:

Groceries	Important vitamins and minerals
spinach	Iron, magnesium, vitamin A, vitamin C
broccoli	Calcium, Vitamin C, Vitamin A
Salmon	Vitamin D, Omega-3 fatty acids
Nuts and seeds	Magnesium, vitamin E, iron
Oranges	Vitamin C, Folate
Dairy products	Calcium, Vitamin D, Vitamin B12

These foods provide an excellent source of the essential vitamins and minerals that new mothers need during the postpartum period. A balanced diet rich in these nutrients supports recovery and overall well-being during this important time of life.

Don’t forget to drink fluids

Why drinking enough is important

Adequate fluid intake is particularly important during the postpartum period. It supports the body in regeneration and helps to compensate for the fluid loss that occurs during childbirth and breastfeeding. Dehydration can lead to tiredness, headaches and difficulty concentrating.

Effect of hydration	Description
Supporting milk production	Drinking enough promotes milk production in breastfeeding mothers.
Promoting healing	Fluids help the body recover from childbirth faster.
Prevention of constipation	Water aids digestion and can prevent constipation.
Improve skin health	Drinking enough water keeps the skin hydrated and healthy.

Healthy drink options

There are several healthy beverages that new mothers can incorporate into their diet. These drinks not only provide hydration but also additional nutrients that contribute to overall health.

drink	Advantages
Water	The best source of hydration without calories.
herbal tea	Soothing and often rich in antioxidants.
Fruit juice (diluted)	Provides vitamins, but should be consumed in moderation due to sugar content.
milk	Provides calcium and vitamin D, important for bone health.
Coconut water	Natural electrolyte drink that supports hydration.

By choosing these healthy beverage options, a new mom can ensure she stays both hydrated and gets essential nutrients.

Energy source carbohydrates

Carbohydrates play a central role in nutrition, especially during the postpartum period. They provide the energy that new mothers need to recover and cope with everyday life.

The role of carbohydrates

Carbohydrates are the main source of energy for the body. They are converted into glucose, which is then used as energy for muscles, brain and other organs. A constant energy boost is essential, especially during the postpartum period, when the body is recovering from childbirth and possibly breastfeeding.

function	Description
Energy source	Main supplier of energy for the body
Brain function	Supports cognitive performance
Muscle building	Supplies the muscles with the energy they need
Replenishment of glycogen stores	Helps to replenish energy reserves after physical exertion

Without sufficient carbohydrates, fatigue, poor concentration and reduced physical performance can occur. It is therefore important to ensure adequate intake.

Healthy carbohydrate sources

There are many healthy sources of carbohydrates that can help new mothers maintain their energy levels. Here are some examples:

Groceries	Carbohydrate content per 100g
Whole grain bread	43g
oatmeal	66g
Quinoa	21g
Sweet potatoes	20g
Bananas	23g
Berries (mixed)	14g

These foods not only provide carbohydrates, but also fiber, vitamins and minerals that contribute to overall health. Whole grains, fruits and vegetables are particularly recommended because they contain slowly digestible carbohydrates that help keep blood sugar levels stable.

By choosing healthy carbohydrate sources, the body can be optimally supplied with energy, which is particularly important during the stressful postpartum period.

Snack ideas for in between

Nutrient-rich snack options

It's important for new moms to have nutritious snacks on hand that provide energy while also providing necessary nutrients. Here are some healthy snack options:

Fruits and vegetables : Fresh fruits and vegetables are rich in vitamins and minerals.
Nuts and seeds : These are an excellent source of healthy fats and proteins.
Yogurt : Greek yogurt in particular is rich in protein and calcium.
Whole grains : Whole grain crackers or bread are rich in fiber and help keep blood sugar levels stable.

Snack options	nutrient
Apple with peanut butter	Vitamins, proteins, healthy fats
Vegetable sticks with hummus	Vitamins, minerals, proteins
Nuts and seeds	Healthy fats, proteins, fiber
Greek yogurt	Proteins, calcium, probiotics
Wholegrain crackers	Dietary fiber, complex carbohydrates

Snacks that can be prepared quickly

New mothers often have little time, so quick and easy snacks are ideal. Here are some suggestions that are quick to prepare:

Smoothies : Simple smoothies made from fruit, vegetables and yoghurt are quick to make and provide lots of nutrients.
Hard-boiled eggs : They are a good source of protein and can be prepared in advance.
Avocado on whole grain toast : Quick to prepare and rich in healthy fats.
Cheese cubes with grapes : A combination of protein and natural sugars for quick energy.
Oatmeal : With some fruit and nuts, they make a nutritious and quick snack.