10 Super-Foods for New Moms

Losing that stubborn baby weight may be at the front of your mind. But there’s something even more important for your body after giving birth: eating foods that provide you the energy to be the best mom you can be.

Eating healthy foods reguarly will help to magnify the little energy you possess as a new mom. If you’re breastfeeding, the quality of your breast milk will not vary much regardless of the food you eat. But there's a catch: when your baby doesn't receive all the essential nutrients from your breast milk, your body will begin providing them from its own reserves. So make sure you eat all the essential nutrients you and your baby need. It will benefit both of you.

Foods to Make a Regular Part of Your Diet

1. Salmon

There's no such thing as a perfect food. But salmon comes pretty close to it and is often called a nutritional powerhouse for new mothers. Salmon, like other fatty fish, is packed with DHA, which is crucial for the development of your baby's nervous system. While the breast milk contains DHA naturally, its levels are higher in women who consume DHA in their diets.

According to some studies, the DHA in salmon can also help in elevating mood and preventing postpartum depression.

One caution: The FDA recommends that breastfeeding and pregnant women, as well as those trying to conceive, should restrict their salmon intake. As per the guidelines you can consume an average of 12 ounces in a week. The reason behind this dietary limit is to protect your baby from being exposed to mercury.

Although the mercury level in salmon is considered low, some other fishes like swordfish or mackerel contain high levels of mercury and should be avoided. The 12 ounces are an average. Eating more than two serving in one week will not harm your baby as long as you eat less the following week.

2. Low-Fat Dairy Products

Whether you like milk, yogurt, or cheese, all dairy products are a vital part of healthy breastfeeding. Milk contains high level of vitamin D, which helps to strengthen bones. Additionally, dairy products are the best source of protein, Vitamin B and calcium. If you're a breastfeeding mother, ensure to eat high doses of calcium to help your baby's bones develop. Try to include at least three cups of dairy foods every day in your daily diet.

3. Legumes

Iron-rich beans, especially those dark in colour like black beans and kidney beans, are a superfood for new mothers, especially those vegetarian. Additionally, they’re easy on the budget and a great source of high quality, non-animal protein.

4. Blueberries

Blueberries, rich in antiodiants, are great for breastfeeding moms. Try to include at least two servings of blueberries or juice every day. They are an excellent choice to meet your dietary needs. These dark and tasty berries are loaded with essential vitamins and minerals. Additionally, they give you a healthy dose of carbohydrates to keep your energy levels high.

5. Brown Rice

In an attempt to lose all that baby weight, you may want to cut back on carbs but we sincerely recommend against it. Rapid weight loss may impact the production of your milk, causing you to produce less and feel sluggish. So instead, try to consume whole-grain carbs like brown rice to maintain your energy levels without adding to your weight. Brown rice will help provide your body the calories it needs to make sufficient milk for your little one.

6. Oranges

Portable, juicy and nutritious, oranges are a great way to boost your energy. Oranges and other citrus fruits are superfoods for all breatsfeeding mothers as they are an excellent source of vitamin C. If you don't have the time to sit back and peel an orange, sip on some orange juice as you go about your day. Additionally, you can pick out some calcium-fortified varieties to get the most out of your drink.

7. Eggs

Eggs not only provide a variety of cooking ways but also essential protein. You can scramble some eggs for breakfast, toss a hard-boiled egg for salad, or make an omelette for dinner- the options are endless. You can also go for DHA-fortified eggs to increase the level of this essential fatty acid in your diet.

8. Whole-Wheat Bread

There is no denying that folic acid is essential for your baby's development in the early stages of pregnancy. But they are also a great companion for postpartum. Folic acid is a significant nutrient that will provide your baby good health through breast milk. Moreover, it ensures your own well-being as well. Enriched whole-grain breads and pastas are fortified with folic acid can prove to be an excellent source of fibre and iron.

9. Leafy Greens

Leafy green vegetables such as spinach, kale, and broccoli are packed with vitamin A, which is great for you and your baby. Additionally, they are an excellent non-dairy source of calcium, vitamin C and iron. What's more, they are filled with heart-healthy antioxidants and low in calories.

10. Whole-Grain Cereal

After ensuring yet another sleepless night, whole-grain cereals are a great way to boost your energy in the morning. A lot of cereals are fortified with essential vitamins and minerals to help you meet your dietary needs. Whip up a nutritious breakfast by stirring some blueberries and skimmed milk into a lip-smacking serving of oatmeal.

References:

1. Ford EL, Underwood MA, German JB. (2020). Helping Mom Help Baby: Nutrition-Based Support for the Mother-Infant Dyad During Lactation. NCBI