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Proper foods for the new mom
Vakarė Kisieliūtė
6 years ago
Proper foods for the new mom

          Losing pregnancy pounds might be the first thing you think of after delivery. But actually, there is one thing that is even more important for your body after your baby arrives. It is to eat foods that give you the energy to be the best mom you can be. Routinely eating healthy foods throughout the day will maximize the little energy you probably have as a mom. If you are nursing, the quality of your breast milk stays pretty much the same no matter what you choose to eat. But when you do not get the needed nutrients from your diet, your body will provide them from your own stores. So make sure you get all the nutrients you and your baby need. It will surely benefit both of you.

          Here is a list of foods that should be in your diet.


There is no such thing as a perfect food. But salmon is pretty close to it when it comes to a nutritional powerhouse for new moms. Salmon, like other fatty fish, is loaded with a type of fat called DHA. It is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of it are higher in the milk of women who get more DHA from their diets. It also might help for your mood. But you should know that breastfeeding women and women who are pregnant should limit how much salmon they eat. The guidelines recommend an average of 12 ounces or the equivalent of two main servings, per week. The reason is to limit the amount mercury your new child is exposed to. Of course, the mercury level in salmon is considered low. So eating a little bit more of it in 1 week will not hurt as long as you eat less the following week.

          Low-fat dairy products

There is no difference if you prefer yogurt, milk or cheese, dairy products are an important part of the healthy breastfeeding. Milk delivers a boost of the vitamin D. In addition to provide protein and B vitamins, dairy products are one of the best sources of calcium. If you are breastfeeding, your milk is loaded with calcium to help your baby's bones develop, so it is very important for you to eat enough calcium to meet your own needs. Try including at least three cups of dairy each day in your diet.


Boost your energy with iron-rich foods like lean beef. A lack of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby. Nursing moms need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both of it.


Iron-rich beans, in particular dark-colored ones like black beans, are a great breastfeeding food, especially for vegetarians. They are a budget-friendly source of high quality, non-animal protein.


Moms should be sure to get two or more servings of fruit or juice each and every day. Blueberries are an excellent choice to help you meet your needs. These satisfying and delicious berries are filled with vitamins and minerals and they will give you a healthy dose of carbohydrates to keep your energy levels high enough.

          Brown Rice

You might be tempted to cut back on carbs to help lose the pre-baby weight. But better do not. Losing weight too quickly might cause you to make less milk and leave you feeling dull. Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk you can for your baby.


Orange is a great food to boost energy. Oranges and other citrus fruits are excellent breastfeeding foods to because nursing moms need more vitamin C than pregnant women. Want some snack? Sip on some orange juice as you go about your day. This way you will get the vitamin C benefits.


Eggs are a universal way to meet your daily protein needs. Scramble a couple of eggs for breakfast, toss a hard-boiled egg or two on your lunchtime salad or even have an omelet and salad for dinner.

          The greens

Green veggies like spinach and broccoli are filled with vitamin A, which is good for you and your baby. They are a good non-dairy source of calcium and contain vitamin C and iron. Green veggies are also filled with heart-healthy antioxidants and are low in calories. So it will help you to lose that unwanted weight you gained through pregnancy.

          Whole-Grain Cereal

After another sleepless night, one of the best foods to boost energy for you in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are fortified with essential vitamins and nutrients to help you meet your daily needs. Whip up a healthy, hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal and you are ready to go.


Breastfeeding moms are especially at risk for dehydration. 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. Have no more than 2-3 cups per day, or switch to decaf. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.

          Your health is very important, both for you and your baby, so be sure to eat enough and be careful with losing weight. Priorities goes to health, not body shape.

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