Your post-pregnancy diet is as important as your pregnancy diet. Foods best suited for new moms supply her necessary nutrients and calories she needs to maintain steady supply of breast milk and stay energized to meet the challenges of her new role. Moreover, breastfeeding depletes the nutrient reserve of the mother’s body. Therefore, the new mom should eat the right nutrient dense foods to stay healthy.
The Following Foods Are Considered Best For New Mothers:
Whole Grain Cereals
The complex carbohydrate in whole grain cereals helps in maintaining steady supply of energy without causing spikes in the blood sugar level. Moreover, the dietary fibers in the whole grains help in protecting new moms from constipation, which usually occurs while breastfeeding as the lactation hormones tend to slow down gastrointestinal motility.
Although all forms of dairy products are good for new moms, yogurt is preferred for its live culture that helps in maintaining healthy digestion and strengthens the immune system. Furthermore, the dairy calcium helps to break down the fats that a new mom had gained during pregnancy.
Adding salmon to the post-pregnancy diet helps in boosting the level of the omega-3 fatty acid DHA in the breast milk. DHA aids healthy development of the brain and the nervous system of the baby. Moreover, it also helps women in overcoming postpartum depression.
The high concentration of iron, zinc and B vitamins such as folate, niacin, thiamine, riboflavin and vitamins B6 and B12 makes dark meat the ideal food for new moms. This complete source of protein helps in boosting stamina.
Egg not only provides high quality protein. It is also a good source of iron, vitamin D and antioxidant carotenoids. Furthermore, the cholesterol in egg helps in restoring the reproductive hormones in their normal range, thereby providing relief from the side effects of fluctuating hormones after pregnancy.
Ripe papaya is considered a superfood for new moms because of its high vitamin C content. Breastfeeding women need more vitamin C than pregnant women. New moms can meet their entire vitamin C requirement by consuming a cup of ripe papaya.
Almond contains healthy protein and fats. Moreover, it is a good source of iron. Furthermore, studies suggest that consuming 1.5 oz of almonds daily helps in breaking down the abdominal fat.
As a source of healthy proteins, dietary fibers and iron, beans are the ideal food for new mothers. They help in curbing hunger pangs and boost the energy level.
Blueberries are the perfect snacks for new mothers. Packed with antioxidants, the berries help in protecting the body from the adverse effect of oxidative stress. The sugar in the berries helps in keeping new moms energized.
Spinach offers vitamins A, C, folic acid, iron, calcium and antioxidant rich phytonutrients. All these nutrients help in improving the quality of health of the new mother.