#AskTheExpert session with Phyllis Choong, certified trainer from Confinement Angels

For mummy had diabetes, it is very important to ensure their confinement meals are fit for them. Below are some tips on the meal preparation: Dietary to follow for gestational diabetes: 1. Cut sugar 2. Low carbs intake & choose complex carbs 3. Eat more protein 4. Eat healthy fats like from olive oil, nuts, omega-3 5. Load up fibre aka vegetables 6. Food pairing i.e. eat a balanced diet comprise of vegetables, protein, fats and carbs during a meal. Never eat carbs on its own 7. Eat small frequent meals Confinement meal serving if you have Gestational Diabetes: 1. Practice less sugar cooking 2. Serve lean protein from fish, chicken, pork, tofu or egg for EACH meal 3. Use olive oil & black sesame oil only in our cooking 4. Serve vegetables for each meal 5. Serve each meal which is balanced with appropriate amount of fibre, protein & carbs

Most cultural beliefs that a postpartum mum should eat or have tonic/herbal soup as much as possible to recover their ‘Qi’. However, it is advice that to follow the sequence of TCM which is Qing (Clean), Pai (Exhaust), Tiao (Adjust), Bu (Replenish) to have the best benefits of confinement meals and herbal soup.

There are no particular food items need to surely stay away from postpartum. However if you are a breastfeeding mum, try not to consumes the following ingredients which will affect your breast milk production. - Ginseng - Chives - Mugicha Roasted Barley Tea (Da-Mai-Cha) - Gassy food - Caffeine beverages

Traditionally, unripe papaya and fish soup is taken as a confinement food as it is believed to enhance breast milk supply. Other food that can increase milk production include Vegetables. Whole grains (oats, brown rice, quinoa, barley). Proteins (eggs, Greek yogurt, tofu, chicken, low-mercury fish like salmon, lean beef). Healthy fats (nuts, seeds, olive oil, avocado)

You should eat a healthy diet rich in fibre! Consistently eating beans, bran cereals, whole grains, fruits, and vegetables can prevent and relieve postpartum constipation. Consider also eating prunes, which have a natural and mild laxative effect.

For mums need to work during the confinement period, it is advice that to take more easy digest meals to help your stomach feel better. Mummy can prepare the ingredients at the night before and pre-set the rice cooker/soup cooker so you can have a hot meal in the next morning/noon. Slow cooker and pressure cooker is a great idea for working mum, try it out with millet porridge at your start!

There are no specific ideal portion for meals as everyone are difference. It is advice that to follow your normal portion and the important is to make sure it is balanced diet. Some mummy are cravings for 5 meals a day as they may need high tea and supper. For mummy who want to keep their weight, at least 3 meals a day need to be consume to ensure you can adsorb the nutrition of confinement meals.

Try to eat a balanced diet of fruit, vegetables, grains, protein foods and diary each day. Drink plenty of liquids. Your body needs lot of fluid (about 6-10 glasses a day) especially if you are breastfeeding your baby. Drink mostly water, milk, and soup. Eat foods that have protein such as milk, cheese, yogurt, meat, fish and beans. Protein rich foods are important to help you recover from delivery and keep your body strong. Eat fruits and vegetables. Try to make half your plate fruits and vegetables. Fruits and vegetables have vitamins and minerals that keep you healthy. They also have fiber, which helps prevent constipation. Take prenatal vitamins. If you are breastfeeding, it is a good idea to continue to take your prenatal vitamins. Your doctor can prescribe these pills so that your health insurance will cover a portion of the cost. Limit junk foods. Soda pop, cookies, donuts, potato chips and french fries are okay sometimes, but don’t let them take the place of healthy food

No worry you still can enjoy your favorite snacks. But remember don’t let them take the place of healthy foods!

Bone broth is rich in amino acids, minerals and other nutrients that can help support lactation, hydrate, and replenish your body, promote gut health, boost immunity and support postpartum healing.