Top Ten Foods to Eat If You Are a New Mom

Mothers play an important role in nourishing their child. Their preconception, pregnancy and postpartum diet goes a long way in determining their baby’s health. New mothers must add an average of 500 calories to their daily diet to ensure good nutrition for themselves and the baby. Here, we list out ten foods which nursing women must include in their diet to guarantee overall nourishment:

1. Fish
Fish is a rich source of good quality protein for nursing mothers. Some fishes are also a good source of calcium which is essential for the development of baby’s bones and teeth. A breastfeeding mother requires additional dose of calcium and protein, not just to meet the nutritional requirements of herself, but also her baby. Fatty fish like salmon, anchovies, black cod and trout are the best sources of Omega 3 fatty acids like DHA. Omega 3 acids are important for the baby’s brain development. However, do keep in mind that some fishes might be high in mercury. Mercury can hamper you baby’s growth and development. So avoid having fishes like sharks, tuna, mackerel and swordfish.

2. Yogurt
Yogurt is an indispensable source of calcium. 8 ounces or one cup of yogurt contains 450 milligrams of calcium, making it a rich source for vegetarians. It also helps prevent high blood pressure. Yogurt with active cultures helps the gut.

3. Cheese
Cheese is again a good source of calcium and proteins. One cup of low-fat cottage cheese contains 28 grams of proteins. You can eat cheese slices with multigrain crackers for a fibre and vitamin boost.

3. Eggs
Eggs can be cooked in a number of ways and can be included in your diet to fulfil your nutritional requirements. Eggs are rich in proteins that help build the baby’s body. Eggs are also packed with DHA and vitamins like vitamin A, vitamin B12, riboflavin, iron and zinc. Riboflavin helps your body produce energy and since its water soluble and not stored in the body, you should have it every day. Zinc is essential for normal immune function and low intake may result in prematurity and low birth weight.

4. Legumes
Legumes include beans, lentils and dried split peas. These belong to the same botanical group and have similar nutritional qualities. Legumes fortify the body with protein, zinc and iron. You can enjoy them in a number of ways such as soups, with rice, etc. Legumes also help increase milk production.

5. Milk
Milk must be included in the diets of all breastfeeding mothers as it possesses a power packed punch of vitamin D, proteins, vitamin B and calcium. These nutrients are important for the proper growth and development of the baby.

6. Brown Rice
Brown rice is rich in carbohydrates that will help keep your energy levels high. Don’t think of cutting down on carbs while you are still breastfeeding as it may affect the quality of milk. Till the time you breastfeed your baby, Avoid compromising on your diet. Extreme weight loss can leave you feeling sluggish and weak and affect the quality of your milk. Brown rice also helps promote lactation.

7. Soybeans
Soybeans contain a generous amount of proteins. The green pods contain 11.1 grams of proteins while the yellow pods contain 14.3 grams. It’s also rich in iron.

8. Nuts
Tree nuts are a good source of proteins and fibre. Walnuts are rich in acids; almonds offer calcium and cashews have high levels of iron and folic acid. The nuts are rich in good monosaturated fats. Cashews can also prevent post delivery hair fall and acne. They contain zinc and selenium that help reduce skin inflammation and fight hair fall.

9. Leafy Green Vegetables
Leafy green vegetables offer a heavy dose of iron, fibre, vitamins A and C. Your baby requires all these nutrients for proper nourishment. Iron helps in the development of brain and central nervous system, vitamin C helps in the development of collagen and baby’s connective tissue while vitamin A helps in the embryonic growth of the baby that includes the development of heart, kidneys, lungs and eyes. Leafy greens are a source of plant-based calcium and folic acid. Folic acid helps prevent neural tube defects and promotes a healthy birth weight.

10. Water
Breastfeeding can leave you dehydrated and decrease your milk production. So make sure you are well hydrated and drink a lot of water. Water also helps increase lactation. Do not drink caffeinated drinks (tea, coffee) as caffeine can enter your breast milk and make your baby sleepless and irritable.

A healthy diet is important for you and your baby during the nursing period. Exercising moderately during this period will help you keep fit and active. Pushing yourself too hard can affect the baby. Remember, how you eat will shape your baby’s health and well being in the future.