Gesund und gestärkt: Rezepte für das Wochenbett

Healthy and strengthened: recipes for the postpartum period

August 25, 2024

Healthy nutrition in the postpartum period

Importance of a healthy diet after birth

A balanced diet after birth is crucial for the health and well-being of the new mother. The body needs a variety of nutrients to support the healing process, replenish energy reserves and promote breast milk production . A healthy diet can also help strengthen the immune system and improve overall physical and mental health.

Influence of nutrition on recovery

Proper nutrition can significantly impact the postpartum recovery process. Certain nutrients are particularly important for the body's healing and regeneration :

nutrient	Meaning
protein	Promotes tissue and muscle repair
iron	Supports the formation of red blood cells and prevents anemia
calcium	Important for bone health and muscle contractions
vitamin C	Promotes wound healing and strengthens the immune system
Omega-3 fatty acids	Supports brain function and reduces inflammation

A diet rich in fresh fruits and vegetables, whole grains, lean protein and healthy fats can help the body recover faster. It is also important to drink plenty of fluids to replace fluid loss from breastfeeding.

Incorporating healthy recipes and eating habits into your daily routine can facilitate the postpartum recovery process and provide the energy needed for your new role as a mother.

Nutrient-rich recipes

During the postpartum period, it is important to ensure a balanced and nutrient-rich diet. Here are some recipes that are easy to prepare and provide the body with important nutrients.

Light soups and stews

Light soups and stews are ideal for the postpartum period because they are easy to digest and contain many nutrients. Here are some examples:

Court	Calories	Proteins (g)	Fat (g)	Carbohydrates (g)
Chicken soup with vegetables	150	10	5	15
lentil stew	200	12	6	25
pumpkin cream soup	100	2	4	15

Healthy snack ideas

Healthy snacks are important to recharge your energy and keep your blood sugar levels stable. Some simple and nutritious snack ideas include:

Fresh fruit (apples, bananas, berries)
Nuts and seeds
Yoghurt with honey and nuts
Vegetable sticks with hummus
Whole grain crackers with cheese

Balanced main courses

Balanced main dishes should contain a good mix of protein, healthy fats and complex carbohydrates. Here are some suggestions:

Court	Calories	Proteins (g)	Fat (g)	Carbohydrates (g)
Stuffed peppers with quinoa and vegetables	350	15	10	40
Grilled chicken with sweet potatoes and broccoli	400	30	12	35
Wholemeal pasta with tomato sauce and spinach	300	10	8th	50

These recipes will help provide the body with the necessary nutrients and support postpartum recovery.

Don’t forget to drink fluids

Importance of adequate fluid intake

Adequate fluid intake is particularly important during the postpartum period. A new mother's body needs a lot of fluid to support the healing process and promote breast milk production. Dehydration can lead to fatigue, headaches and reduced milk production. Therefore, care should be taken to drink enough every day.

Fluid requirements	Amount per day
Normal fluid intake for adults	approx. 2 liters
Increased need during breastfeeding	additional 0.7 - 1 litre

Recommendations for drinks during the postpartum period

During the postpartum period, you should choose drinks that hydrate the body while providing important nutrients. Here are some recommendations:

Water: The best choice for adequate hydration.
Herbal teas: Chamomile, fenugreek or rooibos are soothing and support milk production.
Fruit juices: Best diluted to reduce the sugar content.
Milk and milk alternatives: Provides additional calcium and other important nutrients.

drink	Advantages
Water	Best hydration
Herbal teas	Soothing, promotes milk production
Diluted fruit juices	Provides vitamins, hydrating
Milk/milk alternatives	Rich in calcium, nutritious

Maintaining a regular fluid intake supports the body and promotes healthy recovery during the postpartum period.

Snack options for in between meals

Proper nutrition plays a crucial role during the postpartum period. Healthy snacks between main meals are important to keep energy levels stable and support the body.

Energy-giving snacks

Energy snacks are ideal for providing the body with the necessary nutrients and an energy boost. These snacks should be easy to prepare and provide a good mix of proteins, carbohydrates and healthy fats.

snack	Calories	Proteins (g)	Carbohydrates (g)	Fat (g)
Nuts and seeds	200	6	6	18
Greek yogurt with honey	150	10	15	4
Hummus with vegetable sticks	100	3	12	6
Wholemeal bread with avocado	180	4	20	8th

Healthy candy alternatives

Healthy candy alternatives are perfect for satisfying sweet cravings without having to resort to unhealthy sugar bombs. These options offer natural sweetness and important nutrients.

Candy	Calories	Sugar (g)	Dietary fiber (g)	Fat (g)
Fruit smoothie	120	20	3	1
Dates filled with nut butter	150	16	4	6
Dark chocolate (70% cocoa)	170	12	3	12
Oven baked apple slices with cinnamon	80	16	2	0

Healthy snacks in the postpartum period support regeneration and provide the necessary energy for everyday life with a newborn. They are easy to prepare and offer a valuable addition to the daily diet.

Planning and preparation

Save time by pre-cooking

The post-baby period can be hectic and overwhelming. An effective way to save time while still having healthy meals available is to cook ahead. Cooking ahead means preparing larger quantities of food that will last for several days. This reduces daily hassle and ensures that nutritious meals are always on hand.

Advantages of pre-cooking:

Time saving : Less time in the kitchen, more time for the newborn.
Health : Ensuring a balanced diet through planned meals.
Stress reduction : Less stress when planning your daily meals.

Court	Cooking time (minutes)	Storage method	Shelf life (days)
vegetable soup	45	Refrigerator	3-4
Chicken stew	60	Freezer	14-21
Wholemeal pasta	30	Refrigerator	2-3
Oatmeal bars	20	Refrigerator	7-10

Storage options for prepared meals

Proper storage of prepared food is crucial to preserve its freshness and nutrients. There are several storage options that may vary depending on the type of meal and desired shelf life.

Storage methods:

Refrigerator : Ideal for short-term storage of 2-4 days.
Freezer : Suitable for long-term storage up to 3 months.
Airtight containers : Protect against moisture and air, keep food fresh longer.
Labeling and dating : Prevents confusion and helps to keep track of things.

Container type	Suitable for	Advantages	Disadvantages
Glass container	Soups, stews	Durable, BPA-free	Heavier, more expensive
Plastic containers	Snacks, small portions	Light, affordable	May discolor
freeze bag	Liquids, large portions	Space-saving, flexible	Single use, environmental impact

Pre-cooking and properly storing meals can help new mothers relax during the postpartum period and focus on their recovery.

Nutritional support

Advice from nutrition experts

Nutrition experts emphasize the importance of a balanced diet during the postpartum period. They recommend a variety of nutrients to promote recovery and meet energy needs.

Some general advice:

Adequate calorie intake : After birth, the body needs extra calories for healing and the production of breast milk.
Varied diet : A mix of fruits, vegetables, whole grains, proteins and healthy fats ensures a balanced intake of nutrients.
Regular meals : Frequent, small meals help keep blood sugar levels stable and provide energy throughout the day.
High-quality proteins : Proteins are important for cell repair and growth. Sources can include lean meat, fish, eggs and plant proteins.

Helpful tips for a balanced diet

Here are some tips that can help ensure a balanced diet during the postpartum period:

Planning and preparation : Pre-cooking and freezing meals saves time and ensures healthy options are always available.
Hydration : Drinking enough water is essential. It is recommended to drink at least 2-3 liters per day.
Nutrient-rich foods : Foods like oatmeal, nuts, seeds and legumes are rich in important nutrients.
Avoid empty calories : Sugary snacks and fast food should be avoided as they provide little nutrients.
Iron-rich foods : After birth, the need for iron is increased. Dark leafy vegetables, legumes and lean meat are good sources.

Example nutrient intake per day

nutrient	Recommended daily amount
Calories	2,200 - 2,500 kcal
protein	75 - 100g
iron	15 - 20mg
calcium	1,000mg
Vitamin D	15 µg
Omega-3 fatty acids	1.4g

Nutrition during the postpartum period should not only be nutritious, but also practical and pleasant. Support from family and friends can be a valuable help in this.

You can find further articles on this topic here:

https://my-ephelia.de/blogs/news/wochenbett

https://my-ephelia.de/blogs/news/periodenunterwaesche-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-geschenke

https://my-ephelia.de/blogs/news/kopfschrei-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-einlagen

https://my-ephelia.de/blogs/news/wochenbett-nach-kaiserschnitt

https://my-ephelia.de/blogs/news/wochenbett-depression

https://my-ephelia.de/blogs/news/was-bedeutet-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-dauer

https://my-ephelia.de/blogs/news/dauer-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-wie-lange-gehen