Author: Nigel Kok

What To Eat & What To Avoid During Your Third Trimester

Post author By Nigel Kok
Post date 7 December 2022

Eating well throughout your pregnancy is one of the best things you can do for yourself and your baby. Meeting the recommended nutritional requirements is especially crucial during the third trimester for sufficient energy while providing all necessary nutrients to your growing child. However, knowing what to eat or avoid when you’re pregnant is also important.

NouRiche is a leading provider of confinement meal deliveries in Singapore, and here’s the lowdown on the foods to eat and avoid during the final leg of your pregnancy.

What to eat?

#1 Foods rich in iron

Insufficient consumption of iron may lead to anaemia. This is because during pregnancy, blood volume expands to accommodate the changes in one’s body. Additionally, your unborn baby will need to store adequate iron for the first six months of life before he or she starts taking in solid foods.

Choose iron-rich foods such as meat, chicken, fish, eggs, dried beans and fortified grains. The form of iron in meat products, called heme iron, is more easily absorbed than the iron in vegetables. For those who are anaemic, increasing meat consumption will be the easiest way to increase the iron your body receives.

#2 Foods rich in protein

Protein is crucial for your baby’s development throughout pregnancy and helps your baby’s body produce blood. Good sources of protein are lean meat, poultry, seafood and eggs, while vegetarian options include beans and peas, nuts, seeds, and soy products.

#3 Foods rich in DHA

DHA-rich foods can help with growth of a baby’s brain. Pregnant women require about 200 milligrams of DHA (docosahexaenoic acid) daily. To meet these requirements, consider including milk, eggs, and fruits in your confinement food.

Learn more: Confinement Food Singapore | How It Nourishes Your Body

#4 Folic acid

Folate is a B vitamin that prevents problems with the developing brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid, and has been shown to decrease the risk of premature birth on top of having a low birth weight baby. Get your sources of naturally occurring folate from dark green, leafy vegetables, citrus fruits, and dried beans, peas and lentils.

#5 Calcium

Both mother and baby require calcium for strong bones and teeth. Additionally, calcium supports healthy functioning of the circulatory, muscular and nervous systems. Dairy products are great sources of calcium, while non dairy options include broccoli and kale.

#6 Foods that are high in Vitamin C, B6 and B12

Vitamins C, B6 and B12 play a vital role in the development of a baby through the musculature and placental growth. These nutrients can be found in foods such as oranges, bananas, sweet lime, carrots, chickpeas, and almonds.

#7 Magnesium

Magnesium plays an important role in nerve and muscle function, on top of maintaining normal blood pressure. In addition, it helps your baby develop strong teeth and bones. Getting adequate magnesium during pregnancy has also shown to prevent preterm labour and other pregnancy complications. Go for foods like green leafy vegetables, bananas, legumes, avocados, dark chocolate, or raw unsalted nuts.

What to avoid?

#1 Avoid raw meats and vegetables

Avoid raw meats and vegetables of any kind as such foods contain a variety of food-borne bacteria and viruses. Changes in your metabolism and circulation during pregnancy may increase the risk of bacterial food poisoning, and could result in more severe issues than if you were not pregnant.

#2 Spicy foods

Spicy foods can lead to indigestion and heartburn during pregnancy, and therefore should be avoided during the last trimester.

#3 Foods high in salt

High salt intake can lead to several concerns such as water retention or swelling of the legs for pregnant women. The issue of high blood pressure may also come up, causing potential health issues for the baby.

After birth

Preparing your own confinement meals during this period can be inconvenient and time-consuming. Hence, it’s best to engage a reliable confinement food caterer for nutritious pregnancy meal deliveries to boost your health and vitality. Apart from being guided by a professional dietitian to assist with your recovery, you can rest assured that your confinement food is not just nutritious, but delicious too.

We hope this article has been beneficial in ensuring you and your baby are getting all the nutrition you need as you head into the final stages of your pregnancy.

Confinement meal delivery services have been gaining popularity among new mothers for its convenience. Searching for confinement meal deliveries? NouRiche takes pride in providing nutritious and tasty meals that all mothers are sure to enjoy. Reach out to our team today to find out more!

Tags #confinementfoodsingapore, #confinementmealdelivery, #pregnancymealdeliverysingapore

Confinement Food

4 Effective Ways To Lose Weight After Giving Birth

Post author By Nigel Kok
Post date 2 December 2022

Achieving a healthy weight post-childbirth can be a struggle for many new mothers. It can be stressful taking care of a newborn, adjusting to a new routine, and recovering at the same time. However, it’s crucial to return to a healthy weight after delivery, especially if you plan on becoming pregnant again in the future. Going into a future pregnancy at a higher weight can put both the mother and the developing baby at risk of medical complications, such as gestational diabetes and hypertension. But what do you have to do to lose that postpartum weight?

NouRiche is a leading provider of confinement meal deliveries, and we share some ways for an effective postpartum weight loss.

Don’t crash diet

Crash diets are very low calorie diets designed to make you lose a large amount of weight in the shortest amount of time possible. That said, those who do so usually end up feeling lethargic and gaining back the weight at some point.

After delivering a baby, your body requires good nutrition to heal and recover. In addition, if you are breastfeeding, you would need even more calories than usual. A low-calorie diet usually lacks important nutrients. Your postnatal nutrition plan should instead include healthy, well-balanced home-cooked confinement foods that are rich in various nutrients crucial in helping you lose weight post labour.

Avoid unhealthy snacks

The foods you have around can play a big part in what you snack on in between meals. And when you’re searching around for something to munch on, a healthy alternative could just be the ticket. By stocking up on healthy snacks, you can ensure you always have something close at hand when the mood strikes without compromising on nutrition.

Keep your goals realistic

Despite what magazines and celebrity stories would have you believe, losing weight after a pregnancy may take some time. Your body needs to recover from childbirth. On the contrary, losing weight too soon after can take longer for you to lose the postpartum weight. Keep your goals about your new body realistic. With a good confinement meal plan and exercise, you should be able to achieve any healthy level of weight loss that even your doctor will give the thumbs up to.

Eat healthy confinement meals

One crucial aspect that can show significant effects in shaping your figure and bringing it back to a pre-pregnancy state is through nutrition management. Perhaps you may find yourself being overwhelmed with information on the do’s and don’ts of confinement food. If so, consider confinement meal deliveries or confinement soup packages from a reliable confinement food caterer such as NouRiche for added convenience and peace of mind.

Learn more: 4 Ways Soup Can Help During Your Confinement Period | NouRiche

The best and most achievable way to lose weight after giving birth is through a healthy diet, breastfeeding, and exercise. We hope this article has provided some insight on how you can do so without compromising the health of your body.

Searching for the right confinement food doesn’t have to be difficult. NouRiche is a leader of confinement meal deliveries in Singapore that places emphasis on ensuring a well-balanced diet for the full recovery of new mothers post-delivery. Reach out to our team today to find out about our confinement meal services today!

Tags #confinementmealdelivery, #confinementsouppackage, #homecookconfinementfood

Confinement Food Caterer

Debunking 5 Confinement Myths

Post author By Nigel Kok
Post date 30 June 2022

For many generations, Chinese mothers have followed confinement practices that are deeply rooted in traditional Chinese medicine. These practices are designed to help a new mother’s body heal and rest, as it is believed that large amounts of “Qi” and blood are lost during labour. Chinese culture recommends a month-long period of confinement after childbirth, including a modified diet of confinement food, and many rigorous practices intended to return a mother to full health. But what if we told you that while some of these traditional practices are helpful in the mother’s recovery, others are purely myths? Read on to discover if these practices hold any truth.

Myth 1: Do not drink plain water

Mothers need to stay adequately hydrated especially if they’re breastfeeding. A healthy adult needs 8 glasses of water a day on a normal basis. Breastfeeding mothers on the other hand, should take at least that amount plus a little more. For a new mother to meet her hydration needs, be sure to drink at least 1 glass of water after every breastfeeding session.

Myth 2: It is okay to drink alcohol

Alcohol is often used in TCM and Chinese confinement food to expel “wind” and promote blood circulation. But apart from that, new mothers should actually avoid large amounts of alcohol which can be very harmful for a breastfeeding baby, causing growth impairment and development.

Myth 3: Avoid washing of hair or showering

Ensuring a level of good personal hygiene after giving birth is of importance, and that certainly involves taking a shower. Besides maintaining personal comfort, regular bathing helps prevent skin and wound infections. However, the mother should dry her body thoroughly as it’s particularly important to keep the perineum area clean and dry to promote wound healing.

Myth 4: Do not use fans or air conditioning

A mother’s hormone levels change after childbirth as her body adjusts to post-pregnancy. These changes in hormone levels can directly cause a shift in body temperature. A new mother may also sweat more as her body helps to get rid of excess fluid. In Singapore’s hot climate, sweating at night can disrupt a mother’s sleep, causing irritability, and affecting her quality of life. As such, there is no harm in using the fan or air-conditioner as long as the temperature feels comfortable for her and her baby. In fact, having good airflow in the room prevents overheating, and may help to prevent heat rashes too.

Myth 5: Do not read or cry

Prolonged reading of fine print may cause eye strain for anyone, but apart from that, there is no evidence to suggest that reading can directly cause damage to the eyes of a new mother. That applies to crying as well. In fact, crying can be a helpful way of releasing some of the stress and emotions that come with being a new mother.

We hope this article has been helpful in debunking the myths that come with some of these common practices. Besides being on the right path to recovery, emphasis should also be placed on having confinement food with the right nutrients needed for a new mother; afterall, it is all the more necessary now for her to regain her strength and get a boost from her diet.

At NouRiche, we believe in the importance of providing mothers in Singapore with confinement food that is delicious and nutritious at the same time. Reach out to us if you’re looking for an experienced confinement food caterer, and learn about our extensive confinement food menu today!

Tags #chineseconfinementfood, #confinementfoodsingapore, #confinementmeals

Confinement Food Confinement Tips

7 Foods to Avoid During Confinement

Post author By Nigel Kok
Post date 3 March 2022

A pregnant mother has to abstain from some of her favourite food and beverages that may cause harm to her foetus during the 9 months of pregnancy. While trying your best to not consume certain foods, you’re also looking forward to delivery because then you can finally eat and drink to your heart’s content. However, now that you’ve given birth, you’ll realise that you’ll still have to be careful with the foods that you’re consuming. This is because almost everything you eat can be transferred to your baby through breast milk, and may even hinder your recovery. Besides taking note of the important confinement foods you should eat, here are some foods you should be avoiding.

1. Caffeine

Caffeinated beverages and snacks, such as coffee, tea, coca-cola, and even chocolate may have adverse effects on both your and your baby’s bodies. Caffeine interferes with sleep, which will prevent you from getting enough sleep in order to fully recover. It also gets into breast milk, which can result in irritability and trouble sleeping in infants. Your baby’s digestive system is also too weak to properly digest caffeine.

2. Alcohol

Alcohol is used in Traditional Chinese Medicine (TCM) and in some confinement foods to help expel cold and promote circulation. Although it does help to warm up the body, it should only be consumed in moderation, or even not at all. Alcohol can be passed on to your baby through breast milk, resulting in insomnia and an elevated heartbeat. Some mothers may even face problems with lactation due to alcohol consumption.

3. Spicy Food

Hot and spicy foods are addictive, but they might not be safe for your baby while you’re breastfeeding. If you have always been consuming spicy foods even during pregnancy, your baby might be able to handle it. However, if you stay away from spicy foods during pregnancy, it is recommended that you abstain from eating spicy foods until you stop breastfeeding because it may cause discomfort to your baby.

Spicy food can also cause constipation, abdominal pain and bloating in recovering mothers, which can affect the recovery of your uterus. Constipation and hard stools are also the last things you’ll want when you’re still recovering from any vaginal tears.

4. Oily Food & Food with High Salt Content

It is common for new mothers to have weaker digestive systems after childbirth, which makes them more prone to constipation and diarrhoea. Oily food, junk food and processed foods high in salt content are rich in calories, fat, and sugar, which are difficult to digest and can further irritate your digestive system and intestines. These foods are also low in nutrients, which isn’t beneficial for you anyway.

5. Cold & Raw Food

Cold and raw foods, as well as cooling foods such as watermelon, pear, green bean, watercress and more, are said to introduce “wind” to your body, which can upset your stomach and spleen, cause bloating, and prevent the discharge of toxic fluids from your body. These foods may slow down your healing process and should not be included in your confinement food menu.

6. Seafood with High Mercury Content

The Omega-3 fatty acids and high levels of protein in seafood are great for recovering mothers because they aid in improving heart health, eye health, maintaining healthy brain function and even boosting intelligence. However, consuming seafood high in mercury content can cause gastric problems and other complications. Therefore, it is best for you to stay away from seafood with high mercury content, such as barramundi, swordfish, fresh tuna, king mackerel, and more. Instead, consider consuming those with a lower mercury content, such as salmon, prawns, lobsters, and canned tuna.

7. Citrus Food

Citrus fruits such as orange, lime and lemons are not dangerous in small amounts but consume these fruits more frequently in larger amounts and they can cause rashes or discomfort in your baby as it irritates their digestive system.

Confinement is a critical time where you have to focus on recovering while learning to live with and care for your newborn baby. If you wish to quickly recover and restore your health back to what it was before pregnancy, you must be extremely cautious with the kind of food you consume and avoid foods that will irritate your body or hinder your recovery.

In Singapore, there are numerous confinement catering companies that provide confinement food packages to suit all diets and preferences. These packages allow you to concentrate on resting and caring for your baby without having to worry about your meals.

NouRiche is a confinement food catering company that collaborates with TCM professionals to provide new moms with complete and nourishing meals. Fill your stomach with delicious and nutritious food today.

Tags Confinement Food Package, Confinement Food Singapore, Foods to Avoid After Giving Birth

Confinement Tips

7 Best Confinement Foods Mothers Should Eat After Birth

Post author By Nigel Kok
Post date 28 January 2022

7 Best Confinement Foods
Mothers Should Eat After Birth

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Pregnancy is an arduous 9-month process that drains a lot of your energy, and childbirth results in an excessive loss of blood, which can be harmful to a mother’s health. This is why, in Chinese culture, families place a lot of emphasis on proper confinement in order to allow mothers to rest and recuperate. Besides plenty of rest, mothers should also consume highly nutritious Chinese confinement food to replenish the water, blood, vitamins and minerals lost during pregnancy and birth, as well as nurse their bodies back to health. Whether you’re about to give birth or have just given birth, here’s a list of confinement foods and nutrients that you should consume for better health.

1. Low-Fat Dairy Products

Low-fat dairy products provide vitamins B, D and protein. Vitamin B12 is essential for the development of red blood cells, energy production, and breastmilk production. Vitamin D supports your immune system, brain, nervous system, and reduces the risk of new mothers developing postpartum depression and anxiety. As you’re recovering, protein helps to keep your cells healthy while rebuilding and repairing tissues and muscles.

2. Lean Beef

Lean beef is an excellent source of iron. Your body needs sufficient amounts of iron to produce haemoglobin, which is the iron-containing protein in your body that transports oxygen to your tissues. Iron deficiency can affect your mood, increasing the risk of postnatal depression. Breastfeeding mothers can also supply their babies with iron through breast milk, which is essential for their proper development and thyroid function.

3. Fruits

Fruits with bright colours, such as papaya, grapes, and blueberries contain high amounts of antioxidants, while oranges are high in vitamin C. Both vitamin C and antioxidants aid in protecting your cells from being damaged by free radicals, boosts your immune system and prevents diseases. Consuming plenty of fruits may also help to relieve constipation.

4. Broccoli & Spinach

Broccoli and spinach are high in vitamin A, antioxidants and fibre, and contain calcium. Vitamin A is essential for the healthy function of the eyes and skin. Fibre helps to improve bowel movements and ease constipation, which is important after delivery to prevent bowels from aggravating the pain in the anal area. During pregnancy, your body draws calcium from your bones to support the growth of your baby. Your body will continue to draw calcium into breast milk when you’re breastfeeding. Hence, it is important to consume confinement foods rich in calcium to prevent long-term bone loss and osteoporosis.

5. Salmon, Tuna & Mackerel

Salmon, tuna and mackerel contain omega-3 fatty acids. They have anti-inflammatory properties that can benefit the brain, skin, and immune system. Healthy fats also aid in the absorption of other nutrients, boost your energy and stabilise hormones. It also contributes to breast milk production. While some fatty fish are good for consumption, you should avoid adding seafood with high mercury content into your confinement food as they can cause gastric problems for you as well as your baby if you are breastfeeding.

6. Oats

Oats are high in minerals, vitamins, fibre and protein that boosts your energy levels and prevents constipation. It can also help you increase and maintain your milk supply while breastfeeding.

7. Almonds

Almonds are rich in vitamin E, which can help reduce postpartum pain and blood loss, as well as itching in your stretch marks. They also contain vitamin B12, omega-3 acids and high amounts of fibre, which has a lot of benefits such as helping with lactation. In addition to the foods listed above, there are plenty of other confinement foods and Chinese herbs that can help boost your immune system, promote recovery and replenish what you’ve lost during your pregnancy and delivery. NouRiche is a Chinese confinement food caterer in Singapore that provides the best confinement food for recovering mothers. We have a variety of meal plans available for you to choose from, depending on your dietary preferences and recovery needs. Order your confinement food today.

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Confinement Tips

DIY Your Confinement Month & Tips For A Smooth And Comfortable Confinement

Post author By Nigel Kok
Post date 10 January 2022

After 9 months of pregnancy and hours of gruelling pain, the month following the birth of a child is for mothers to rest and recuperate from all the stress that has been placed on them thus far. Despite the fact that mothers should be allowed to fully rest and recover from giving birth, many of them are unable to do so because they must still care for their babies, cook, and even clean the house. In order to help you enjoy a smooth and comfortable confinement month, we’ve compiled a list of tips, things to note, and resources for your use.

1. Confinement Food Catering

Consuming confinement food is important because each dish is packed with nutrients that can help you recover faster and replenish your body with the energy you need to return to your normal life. The most convenient way to keep yourself fed is to look for confinement catering so you never have to worry about missing meals, not getting enough nutrients, or having to cook and clean the kitchen yourself.

types of dishes for confinement meals singapore

At NouRiche, we offer confinement meals tailored to each mother’s needs in order to keep you nourished. Our dishes do not contain any light soy sauce, dark soy sauce, oyster sauce, or other seasonings that will hinder your body’s recovery, allowing you to enjoy your food with ease.

2. Order Packaged Herbs

Herbs are also an important component of Chinese confinement. They can be used as shower herbs to improve blood circulation and strengthen your muscles and joints, or they can be cooked into soups or teas for consumption to promote recovery or nourish your body. Mummamia offers a variety of prepackaged confinement herbal soup packs and herbal teas that you can easily prepare for yourself instead of going to a Traditional Chinese Medicine (TCM) store and having to portion out the herbs yourself. Our confinement catering meal plans also include a serving of herbal soup and tea to keep you nourished after each meal.

3. Enlist the help of Family & Friends

If possible, new mothers should enlist the help of family members or friends for a few hours each day for tasks such as cooking, babysitting, or cleaning so that they can focus on resting as much as possible.

4. Engage Part-Time Help

If you are unable to get help from a family member or friend, you can always hire part-time help from Helpling for daily household chores while you spend more time resting or caring for your child.

5. Enjoy Postnatal Massages

Postnatal massages are very relaxing and beneficial for new mothers because they help to heal the body, expel wind, reduce uterine swelling, and clear clogged milk ducts. If possible, set aside time each day for some postnatal self-pampering so that you can get at least an hour of time to yourself for relaxation.

6. Prioritise Self-Care

Prioritising self-care during confinement isn’t selfish because your primary goal is to ensure that your body heals from all of the stress it has endured during your pregnancy. Avoid physically or mentally taxing activities, get plenty of rest, watch your favourite shows and do whatever you can to de-stress.

7. Consume Foods High in Nutrients

food high in nutrients confinement catering

A natural birth results in approximately 480ml of blood loss, whereas a caesarean delivery can result in up to a litre of blood loss. A well-balanced diet rich in vitamins and minerals is critical for replenishing your blood and restoring your body. Some of the essential vitamins and minerals include iron, vitamin A, vitamin B and vitamin C. If you are not sure how to make a proper meal plan to ensure that you get all the nutrients you need, you can order from a confinement catering company and tap on their expertise in this area.

8. Prepare a Kit with all the Essentials You Need

Before heading to the hospital, there are a few things you need to prepare, one of them is a kit of essential items you’ll need after giving birth. From baby diapers to nipple creams, keep all the things you need in one place and have them easily accessible so you don’t have to scramble all the time to find what you need.

9. Monitor Your Health

After giving birth, don’t just pay attention to your newborn. Instead, give your body attention and monitor your recovery too. You can only properly care for your child if you are strong and healthy. If you experience any severe pain, bleeding, swelling, fever, headache or other abnormal symptoms, contact your doctor as soon as possible. Although the confinement period is intended to allow mothers to rest and recuperate, it can quickly turn into a tiring and hectic month if mothers are not well-prepared. Easily get through your confinement with NouRiche, a confinement catering company in Singapore that provides proper confinement meals to support you through your recovery. Check out our meal plans here.

What to eat?

What to avoid?

After birth

7 Best Confinement Foods
Mothers Should Eat After Birth

Never miss out on our updates.

Never miss out on our updates.

1. Low-Fat Dairy Products

2. Lean Beef

3. Fruits

4. Broccoli & Spinach

5. Salmon, Tuna & Mackerel

6. Oats

7. Almonds

Subscribe to our blog.

1. Confinement Food Catering

2. Order Packaged Herbs

3. Enlist the help of Family & Friends

4. Engage Part-Time Help

5. Enjoy Postnatal Massages

6. Prioritise Self-Care

7. Consume Foods High in Nutrients

8. Prepare a Kit with all the Essentials You Need

9. Monitor Your Health

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