#food ideas

3 Food Ideas Perfect to Help Recover After Having a Baby

Eating well and staying healthy isn’t just important during pregnancy. New mothers who have just had a baby should concentrate on nourishing themselves. A proper postpartum diet can help with the recovery from childbirth. But being a new mother can be overwhelming, and many new parents don’t have the time to properly research or plan for a nutritious postpartum diet. Here are a few ideas to help parents of newborns with a proper meal plan that can help with recovery after having a baby.

1- Lean Protein

Lean protein is one of the most important nutrients new moms can add to their diet. Protein is essential in the recovery process, especially to help with the growth and repair of cells. Lean cuts of meat like chicken, turkey, lean beef, and fish are all excellent choices. Fish, especially salmon, also contains DHA, which is found in breast milk and helps with the development of the baby’s nervous system. Other good sources of protein include eggs, Greek yogurt, nuts, and tofu. Nuts especially are an excellent addition to a new mother’s diet since they’re so nutrient-dense and contain healthy fats and protein. Eggs are easy to prepare, long-lasting, and can be prepared in a variety of different ways, from hard-boiled to scrambled.

2- Fruits and Vegetables

Everyone probably remembers hearing their own mother tell them to eat their vegetables during dinner time. As a new mom, it’s more important than ever to heed this advice. Getting multiple servings of fruits and vegetables can help mothers get enough vitamins, minerals, and fiber, which are all especially important when breastfeeding. But keeping fresh produce may be difficult while caring for a newborn, so new parents may opt to shop in the frozen or canned section. Frozen fruits and veggies are especially good for making smoothies. Canned produce like tomatoes and beans is easy to add to meals for a nutritional boost. For fresh produce, choose vegetables like sweet potatoes and carrots or fruits like apples and citrus that have a long shelf life.

3- Whole Grains

Carbs are especially important to new mothers to help them get enough calories during recovery and for breastfeeding. Complex carbs are the best choices here. Oatmeal, quinoa, brown rice, whole-grain bread, and cereal are all good choices for a new mom to add to her diet. Complex carbs like these are rich in fiber and protein. Choosing options like instant oatmeal and pre-sliced whole wheat bread that can be kept in the freezer until it’s needed will make adding whole grains to a new mom’s diet a little easier.

As an added bonus, families with new babies can stock their freezer with nutritious, homemade meals before the baby is born. Options like chili, casseroles, meatballs, soups, and stews all freeze well and provide an assortment of nutrition for a new mom. Having a few meals like this stocked will make the first days after the new baby comes home much more manageable.

5 Food Ideas to Promote Good Orthopedic Health

With all of the advancements in healthcare, there is still a great deal of misunderstanding about what it means to be healthy. The average person’s diet does not always provide them with everything they need to stay strong and avoid chronic illnesses. The human body is a complex machine, and it requires the proper fuel to function. For this reason, orthopedic doctors recommend that their patients adopt good habits in their lives early on. One way you can do this is by making sure you are eating the right foods! 

1. Green Leafy Vegetables

Vegetables are one of the best foods to keep your muscles and bones healthy. The leafy green vegetables are rich in vitamins A, C, K, and B. They also contain calcium which promotes strong bones and teeth, as well as magnesium which helps with moods. This class of food is composed of Broccoli, brussels sprouts, spinach, romaine lettuce, kale, bok choy, and collard greens.

2. Fish

Fish contains Omega-three fatty acids that are good for inflammation and pain relief. They also include Vitamin D, which is required by the body to absorb calcium from foods you eat. Fish with high mercury levels should be avoided because this toxin can affect your nervous system if consumed in large amounts. Good choices include salmon, mackerel, herring, sardines, and trout.

3. Meat-free foods

To have healthy bones and muscles, it is also good to add soy products to your diet. These include tofu, tempeh, and seitan which are all made from soybeans. Soybeans contain a high amount of protein which helps build muscles and bones as well as iron to help red blood cells carry oxygen throughout the body. Other meat-free options that promote healthy muscles and joints include lentils, black beans, kidney beans, peas, and quinoa. Try switching out one or two meals per week with these alternatives for an easy way to boost orthopedic health.

4. Fruits

Fruits are packed with Vitamin C and magnesium, which help the body absorb calcium. Berries like strawberries, blackberries, blueberries, and cranberries contain antioxidants that help to repair damaged cells throughout your body. Some fruits like oranges have high levels of citric acid that can be good for people suffering from Rheumatoid Arthritis because it makes it harder for the body to absorb calcium. Fruit juice is not a great choice because most store-bought juices contain too much sugar and also lack fiber which is essential in keeping you healthy.

5. Dairy Products

Your bones and muscles need Vitamin D to stay healthy, and dairy products are one of the best sources. You should try to consume low-fat or non-fat milk instead of whole milk because it has less saturated fat that can damage your heart over time. Dairy products like yogurt and low-fat cheese are also rich in Vitamin D as well as calcium.
By including these foods in your diet, you can ensure that your body is getting the proper nutrients it needs to function properly and avoid future health issues. Orthopedic doctors recommend consuming a balanced diet rich in fruits, vegetables, grains, dairy, and meat-free products at least three times per day, every single day of the week!