Oats are a great energy booster for sleep-deprived mums. According to Sarah Sinaram, dietetics manager at Mount Alvernia Hospital, they’re high in protein, dietary fibre, vitamins and minerals. This wholegrain food might even help boost your milk supply. There is no solid scientific evidence to back this claim by some nursing mums, but it’s worth a try if you’re worried that you can’t keep up with Baby’s demands, says Sarah.

Turmeric contains a myriad of nutrients, including vitamins B6 and C, fibre, potassium and magnesium. A few studies suggest that it may help reduce inflammation and tackle digestive woes. According to Sarah, new mums following traditional Indian confinement practices would typically include this spice in a dish dubbed hariri, containing various nuts and seeds, sugar and ghee, to supplement their main meals. The recipe is believed to boost breast-milk production.

Besides turmeric, Indian mums also traditionally include other “warming” spices, such as black pepper, in their confinement dishes, shares Janice Chong, a dietitian at Nutrition and Dietetics Services at Mount Alvernia Hospital. Black pepper is often used as a substitute for green and red chilli, which are staples in many Indian dishes. “Similar to the Chinese and Malay, the Indians believe that body pores are opened during delivery, so mums are encouraged to take ‘warming’ dishes,” she says.

Feeling the post-baby blues? Have some salmon. Besides being high in protein, which helps with wound healing, it also contains zinc, which is good for fighting postpartum depression. Another reason why you should load up on this power ingredient: it contains the brain-boosting DHA, or docosahexaenoic acid, a healthy fat that can be passed from your diet to breast milk for Baby.

Unripe green papaya contains milky sap, which is believed to help boost breast-milk production, says Kang Phaik Gaik, senior nurse manager and senior lactation consultant at Mount Alvernia Hospital. She advises adding it into soup only in the final 15 minutes of cooking to maintain its milk-boosting benefit.

These fruit increase collagen production, which quickens wound healing – helpful if you’ve had stitches, says clinical dietitian Jaclyn Reutens, who plans the menu for confinement-meal caterer Yeyeah Delights. Citrus fruit, such as orange, generally have higher levels of vitamin C and also help your body absorb iron better.

There’s a reason Popeye loves this leafy green veggie. This multitasker is loaded with various nutrients, including vitamins A and C, fibre and iron; all of which replenish your red blood cell count and help you recover faster.

Another excellent source of iron, liver is high in vitamin A as well. But be sure to consume this and other innards, such as pork stomach, kidney and intestines, in moderation. They’re high in uric acid and cholesterol.

Contrary to traditional beliefs, prawns are actually a high-quality protein for new mums, says senior traditional Chinese medicine (TCM) physician Zhong Xi Ming. They’re loaded with vitamins and minerals, including omega-3 fatty acids, and may even help boost your breast milk supply.

A staple in Chinese cuisine, tofu is high in protien and calcium, and low in calories. Compared to meat protein, it is also friendlier on the wallet. Xi Ming says tofu helps to release “heatiness” and makes a great confinement dish when cooked with rice wine.

From a TCM perspective, rice wine – made from fermented glutinous rice – helps to warm your body and promote blood circulation after childbirth. It also helps to clear postpartum discharge (lochia). Because it has a lower alcohol content that other types of wine, it’s also safe for breastfeeding mums. Just make sure you add it during the final stage of cooking so the alcohol evaporates.

Don’t cringe! Chicken feet are a good source of collagen and can help improve blood flow after childbirth. Having double-boiled chicken feet and peanut soup regularly can help boost your breast milk supply too. TCM practitioners also consider peanuts a superfood – they contain protein, good fats and vitamins, which nourish the spleen and stomach.

Don’t cut the carbs even if you’re eager to lose that post-baby weight. Any sudden drop in your calorie intake after delivery can make your milk supply dip. Experts suggest eating smart by opting for wholegrain carbohydrates, such as brown rice, which burns energy gradually. It’s also high in fibre, which aids bowel movements.

Calcium is important at all stages of your life. But you’ll need more of it – about 1,000mg per day – if you’re breastfeeding, to maintain healthy bones and teeth. Dairy products, such as milk, cheese and yogurt, are the best sources. Make sure to have one to two servings every day – one serving is equivalent to a glass of milk, two slices of cheese and a 150g tub of yogurt.

Breastfeeding mums in India have traditionally used this herb to increase their milk supply. According to Associate Professor Tan Thiam Chye, head and senior consultant at the division of obstetrics and gynaecology at KK Women’s and Children’s Hospital, fenugreek is considered safe for nursing mums, although having too much of it can lead to loose stools. Make fenugreek tea by adding one teaspoon of seeds into a cup of hot water. Take this three times a day, says Prof Tan. It’s also available in capsule form from pharmacies.

(Text: Staff Writer, Young Parents / Additional reporting: Natalya Molok)