12 Foods for New Moms
As a new mom, one of the best things you can do for yourself and your baby is to eat a healthy diet.
Even though you may be in a hurry to lose those pregnancy pounds, regularly eating foods that boost energy for new moms will give you the stamina you need to be the best mom you can be. That's because eating nutrient-rich foods at regular intervals throughout the day can maximize the little energy you probably have as a new mom.
For nursing moms, it's important to know that the quality of your breast milk stays pretty much the same no matter what you choose to eat. If you aren't getting the needed nutrients from your diet, your body will provide them from your own stores. But for your own well-being, it's best to make sure you're obtaining the nutrients your baby needs by incorporating a variety of healthy breastfeeding foods in your nursing mom food plan.If you make sure the following 12 foods for new moms are a regular part of your diet, your body - and your baby - will thank you.
1. Salmon
There's no such thing as a perfect food, but salmon is pretty close when it comes to a nutritional powerhouse for new moms. The DHA in salmon is crucial to the development of your baby's nervous system, and studies suggest it may play a role in preventing postpartum depression. One caution: FDA guidelines say breastfeeding women should limit consumption of fish lower in mercury to 12 oz per week.
2. Low-Fat Dairy Products
Whether you prefer yogurt, milk, or cheese, dairy products are an important part of breastfeeding. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. Include at least three cups of dairy each day as part of your diet.
3. Lean Beef
When you're looking for foods to boost your energy as a new mom, seek out iron-rich foods, like lean beef. A deficiency of iron can drain your energy levels. Also, you need to eat extra protein and vitamin B-12 when you're nursing.
4. Legumes
Beans, especially dark-colored ones, are a great breastfeeding food, especially for vegetarians. Not only are they rich in iron, they're a budget-friendly source of high quality, non-animal protein.
5. Blueberries
Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. These satisfying berries are filled with good-for-you vitamins and minerals and will give you a healthy dose of carbohydrates to keep your energy levels high.
6. Brown Rice
If you're attempting to lose the baby weight, you might be tempted to drastically cut back on your carbohydrate consumption. But losing weight too quickly may cause you to produce less milk for the baby and leave you feeling lethargic and sluggish. Foods like brown rice provide your body the calories it needs to produce the best quality milk for your baby.
7. Oranges
Portable and nutritious, oranges are a great food to boost energy for new moms. Because nursing moms need even more vitamin C than pregnant women, oranges and other citrus fruits are an excellent breastfeeding food.
8. Eggs
Egg yolk is one of the few natural sources of vitamin D - an essential nutrient to keep your bones strong and help your baby's bones grow. Beyond that, eggs are a versatile way to meet your daily protein needs.
9. Whole-Wheat Bread
Folic acid is crucial to your baby's development in the early stages of pregnancy. But its importance doesn't end there. Folic acid is an important nutrient in your breast milk that your baby needs for good health. Whole-grain breads and pastas also give you a healthy dose of fiber and iron.
10. Leafy Greens
The list of benefits you get from eating leafy green vegetables such as spinach, Swiss chard, and broccoli goes on and on. They're filled with vitamin A; they're a non-dairy source of dietary calcium; they've got vitamin C and iron; and on top of that, green veggies are filled with heart-healthy antioxidants, they're low calorie, and they're tasty to boot.
11. Whole-Grain Cereal
After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Or, whip up a healthy hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.
12. Water
Dehydration is one of the biggest energy drains there is. And new moms who are breastfeeding are especially at risk. To keep your energy levels and milk production up, make sure you stay well hydrated. You can vary your options and meet some of your fluid requirements by drinking juice and milk, but be careful when it comes to caffeinated drinks like coffee or tea. Keep your intake to no more tahn 2-3 cups a day or switch to decaffeinated varieties, because caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.
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