12 Foods for new Moms

As a new mom, it is important to eat a healthy diet. Regularly eating foods that boost energy for new moms will give you the stamina to be the best mom you can be.

For nursing moms, the quality of your breast milk will stay basically the same no matter what you eat. This is because your body will provide nutrients from your own stores if you are missing it in your diet. But for your own well-being, its best to make sure you are obtaining the nutrients you and your baby need.

The following are 12 foods that new moms should include as a regular part of their diet:

Salmon – Like other fatty fish, salmon 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 the levels are higher in the milk of women who get more DHA from their diets. Studies also suggest that DHA may help prevent postpartum depression. Keep in mind that the FDA says breastfeeding women should limit consumption of salmon to 12 ounces per week because of potential exposure to mercury. Salmon is considered a low mercury fish when compared to other fish.

Low-Fat Dairy Products – In addition to providing protein, B vitamins and D vitamins, dairy products are a great source of calcium. If you are breastfeeding, your milk is loaded with calcium to help your baby’s bones develop, so it’s important for you to eat enouch calcium to meet your own needs.

Lean Beef – Iron-rich foods like lean beef will boost your energy, helping you to keep with the demands of a newborn. When nursing you will need extra protein and vitamin b-12, which lean beef provides.

Legumes – Beans, dark colored ones particularly, are a great breastfeeding food, especially for vegetarians. They are rich in iron and protein and are inexpensive.

Blueberries – These antioxidant rich berries are filled with vitamins and minerals and will give you a does of healthy carbohydrates to keep your energy level up.

Brown Rice – Healthy, whole-grain carbs like brown rice will keep your energy levels up and provide your body with the calories it needs to produce the best quality milk for your baby.

Oranges – Nursing moms need even more vitamin C than pregnant women, so oranges and other citrus fruits are a great choice.

Eggs – Eggs are a natural source of vitamin D and can help meet your daily protein needs. You might even opt for DHA-fortified eggs to increase the level of this fatty acid in your diet.

Whole-Wheat Bread – Folic acid is an important nutrient in your breast milk that your baby needs for good health. Its important that you eat enough to meet your needs too.

Leafy Greens – Filled with vitamin A, these veggies are a good source of calcium, vitamin C and iron. On top of that they are filled with heart-healthy antioxidants.

Whole-Grain Cereal – One of the best foods to boost energy for new moms in the morning is whole-grain cereal. Many cold cereals are fortified with essential nutrients. Or, make a hot breakfast of blueberries, skim milk and oatmeal.

Water – To keep energy levels and milk production up, make sure you get at least 8 cups of liquid every day. Be careful when it comes to caffeinated drinks. Keep your intake low or switch to decaf. Caffeine enters your breast milk and can become concentrated in your baby’s body.

Source: The Baby Mall Blog