12 Super-foods for new moms

Losing those pregnancy pounds might be at the front of your mind. But there’s something that's even more important for your body after your baby arrives: eating foods that give you the energy to be the best mom you can be. Make sure you get all the nutrients you and your baby need. It will benefit both of you.

            Salmon – like other fatty fish, is loaded with a type of fat called DHA, which 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 may also help your mood. Studies suggest it may play a role in preventing postpartum depression. 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.

            Low-fat 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.

Lean Beef – nursing moms need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both.

Legumes – iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians.

Blueberries – these satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high.

Brown rice – 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.

Oranges – 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.

Eggs – they 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.

Whole-wheat bread – 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.

Leafy greens – spinach, Swiss chard, and broccoli are filled with vitamin A, which is good for you and your baby. They're a good non-dairy source of calcium and contain vitamin C and iron.

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 fortified with essential vitamins and nutrients to help you meet your daily needs.

Water – 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.
 

Sources: Web MD