10 Foods For New Moms
A healthy lifestyle and a balanced nutritional diet is very important for new moms. Good nutrition is important to help her lactation, strengthens her immunity system, and provides her enough energy to tackle the pressures of pregnancy. Breastfeeding moms should be sure to get two or more servings of fruit or juice each day.
Try to make these healthy foods list here a regular part of your diet.
low-Calorie Dairy Products
Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. Milk delivers a boost of bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium. If you’re breastfeeding, your milk is loaded with calcium to help your baby’s bones develop, so it’s 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.
Eggs are a versatile 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 have an omelet and salad for dinner. Opt for DHA-fortified eggs to boost the level of this essential fatty acid in your milk.
Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. They’re a budget-friendly source of high quality, non-animal protein.
Boost your energy as a new mom 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.
You might be tempted to cut back on carbs to help lose the baby weight. Don’t. Losing weight too quickly may cause you to make less milk and leave you feeling sluggish. 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 for your baby.
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Leafy green veggies like spinach, Swiss chard, and broccoli are filled with vitamin A, which is good for you and your baby. The benefits don’t stop there. They’re 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.
Portable and nutritious, oranges are a great food to boost energy. Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women. Can’t find time to sit down for a snack? Sip on some orange juice as you go about your day — you’ll get the vitamin C benefit, and you can opt for calcium-fortified varieties to get even more out of your drink.
Breastfeeding moms are especially at risk for energy-draining 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 a day, or switch to decaf. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.
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, and it’s crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with it, and also give you a healthy dose of fiber and iron.
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 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.