Giving birth is a huge accomplishment and it's important to take care of yourself afterwards. Eating the right foods can help you recover from childbirth and keep your body strong. There is no one-size-fits-all diet for new moms, but there are some key foods that can help you get the nutrition you need.
Drinking plenty of water, milk, and fruit juice is essential for new moms. Protein-rich foods such as milk, cheese, yogurt, meat, fish, and beans are important for recovery and strength. Salmon is an excellent source of nutrition for new moms as it contains DHA, a type of fat that is essential for the development of your baby's nervous system. Studies suggest that DHA may also play a role in preventing postpartum depression.
Iron-rich foods such as lean meat can help boost energy levels. Breastfeeding mothers should also consume two or more servings of fruit or juice per day. Blueberries are a great option as they are full of vitamins and minerals and provide a healthy dose of carbohydrates to keep energy levels high.
Eggs are a versatile way to meet your daily protein needs. They are also a great source of DHA if you opt for DHA-fortified eggs. A healthy whole grain breakfast can also help boost energy levels in the morning. Oranges and other citrus fruits are great breastfeeding foods as nursing mothers need more vitamin C than pregnant women.
Nuts such as almonds are rich in carbohydrates, fiber, vitamins B12, E, magnesium, manganese, copper, zinc, calcium and potassium which can help you recover from labor. Apples are also a great snack to eat as they contain 4.4 grams of fiber and have been shown to reduce the viability of salivary bacteria in a way similar to brushing your teeth.
Lean meats are rich in iron, protein and vitamin B12 and can help increase energy levels. It is also important to include vitamin C food with your iron food so that it absorbs more (such as beans, tomatoes, or squares of oats and strawberries).
Eating foods that nourish the body can make new mothers feel more stable and satisfied; think vegetables and fruits, lean proteins, healthy fats, and some whole and calcium foods. Avoid sugar-rich foods with poor nutrition as they can make you feel like you're on a roller coaster ride with short-term satisfaction followed by shock and hunger.