17 Super-Foods for Every New Moms
After baby when you want to lose those extra pounds you put on during pregnancy, you will actually need double energy to not only look after your little one but to also start working on exercise schedules. Here are some easily available super foods which will give you the energy that you crucially need at this stage of life. Check out these quick and healthy food options and try to make them a regular part of your diet.
- Legumes: Dark colored beans like kidney beans, black beans are packed with iron, high quality non-animal protein so making them an excellent breastfeeding food option particularly for vegetarian nursing mothers. They are budget friendly too.
- Oranges: Oranges are a great, nutritious energy source for new moms as breastfeeding woman needs more vitamin C than pregnant women so include lots of similar citrus fruits orange in your diet.
- Whole wheat bread and cereal: Don’t stop taking folic acid after having baby as it is equally important for babies to stay healthy and to moms on breastfeeding. Pastas, whole grain breads contain folic acid along with iron and fiber. A great way to start the day is with a breakfast of vitamins and nutrient fortified whole grain cereals which will boost your energy and help you meet your daily needs. Oats are natural whole grain, high-fiber food. Try some healthy, hot breakfast by adding blueberries and skim milk into a delicious serving of oatmeal.
- Salmon: Salmon is undoubtedly the nutritional powerhouse for new moms. Have 2 servings a week of salmon to get adequate amount of DHA which is very important for baby’s nervous system development. Salmon like other fatty fish, is packed with a type of fat called DHA. Even though breast milk contains DHA its level increases when woman get more from external food sources. DHA rich foods help in mood & preventing postpartum depression.
- Eggs: Eggs are extremely versatile easy to make and good source of natural vitamin D (egg yolk) which is essential to keep your ones strong and help your baby’s bone grow. A single egg has 5-6 gms of filling proteins which means you won’t have the munchies an hour later.
- Almonds: Almonds are not just packed with protein but they are good non-dairy source of calcium. Take 4-5 almonds daily for sufficient daily nutrient intake.
- Brown Rice: Many a times new moms are tempted to cut down on carbohydrates completely to lose baby weight quickly. But actually losing baby weight such quickly adversely affects the new mom’s body. Due to this you may produce less milk and feel lethargic and sluggish. But the much better idea is to include the whole-grain carbs like brown rice which will boost your energy level and the quality of breast milk for your baby. So it’s ok to have such carbs once in awhile.
- Apricots: Apricot contains vitamin A, C fiber, potassium and all essential nutrients. Eating apricots also increases prolactin which improves your breast milk production. Dried apricots are easy to toss in your bag as healthy on-the-go snack.
- Dates: Dates are one of the calcium rich food. They also contain prolactin which helps to improve milk supply. These are high-fiber naturally sweet treat. You can add some chopped dated into your oatmeal.
- Fruits specially Blueberries, pineapple: All the fruits are packed with different essential minerals, vitamins, fibers. So a new mom should consume them on a daily basis at least 2 servings of fruit or juice. Blueberries are not only yummy but also filled with minerals, vitamins as well as carbohydrates that keep your energy levels high. Pineapple is a great anti-inflammatory fruit which prevents blotting
- Sesame seeds: Yes!…Sesame seed are packed with calcium and good source of fiber, iron, magnesium, phosphorus, copper and manganese. You can add some roasted sesame seed into salads and increase its nutritional value. They make good tasty combo with many veggies, salads.
- Leafy, Green Vegetables: Green leafy vegetables like spinach, broccoli are filled with vitamin A which is excellent for you as well to your little one..Also they are good source of calcium, iron, vitamin C and antioxidants making them heart healthy. Guess the best part?… They are absolutely low in calories , so are confirmed source of fat less diet.. Especially spinach contains 2 important nutrients i.e. folic acid which help to produce new blood cells (especially required for women who had lot of blood loss during delivery and manganese, which helps in development of bone, cartilage and collagen which aids for C-section recovery. Celery has a rare micronutrients and abundant vitamin C which helps to absorb other nutrients. Celery also increases immune system against infection and inflammatory diseases.
- Broccoli: This is the nutritional superstar and is definitely the healthiest veggie around as it contains more calcium than a glass of milk and more vitamin C than oranges. It has wide range of micro-nutrients for nursing mom and babies. Broccoli is known for its anti cancerous properties and prevents stomach disorders and cures stomach infections.
- Lean beef: Iron rich foods like lean beef are good source of energy to new moms. Nursing moms need to eat extra protein and vitamin B-12 to avoid iron deficiencies and lean beef is an excellent source of both these nutrients.
- Herbs including Parsley, oregano and herbal extract: Herbs like parsley, oregano helps nursing mom by boosting their immune system. Also herbal extract can be very useful and beneficial for new mom and babies too.
- Low fat dairy products: Include different dairy products like cheese, yogurt, Cottage cheese, milk etc These contains vitamin D essential for bone development in babies. They also contain protein, vitamin B and vitamin D. It is recommended for nursing mothers to include at least 3 cups of dairy products each day as part of balanced diet.
- Water: New moms are prone to dehydration, which can quickly drain energy. So to keep energy levels and milk production up keep sipping on water throughout the day to stay hydrated properly. But be careful when it comes to caffeinated drinks like tea or coffee. Don’t have more than 2-3 cups a day as excessive caffeine food makes your baby irritable and baby sleep poorly.