Most women, especially first-time moms, ask, 'What’s the right diet after pregnancy?' Once your baby arrives, you should stick to a healthy, balanced meal plan. You need foods that give you energy, and you must eat a healthy diet to get nutrients for you and your baby. Foods like lean meats, seafood, eggs, and beans are nutritious and protein-rich. They help your body to recover quickly from childbirth.
This article explores the best diet plan after giving birth.
12 Super-Foods for New Moms
- Salmon and Sardines
It is said that breastfeeding mothers who eat fish tend to produce more milk. Both salmon and sardines are rich in vitamins and minerals. The protein-rich salmon supplied through breast milk can be the best source of DHA and EPA for your baby. These omega-3 fatty acids are essential for developing your little one's nervous system.
Mainly, wild-caught, farm-raised salmon is good for you; it’s rich in vitamin B12 and an excellent source of protein. Both salmon and sardines are known to boost breast milk production.
The DHA in salmon may also help regulate mood, making it necessary to prevent postpartum depression. However, experts recommends limiting your intake to around 12 ounces, or two main servings, per week.
- Low-Fat Dairy
Dairy products are an essential after-birth diet for moms. Depending on your preference, you can have milk, yoghurt, or cheese to enhance bone-strengthening through vitamin D. Dairy products are an excellent source of calcium. They also provide proteins and B vitamins.
So, when breastfeeding, dairy foods ensure that your milk has enough calcium to help your baby's bone development and meet your needs. You can add at least three cups of dairy to your daily diet.
- Lean Beef
Iron-rich foods like lean beef are an essential post-birth diet. They boost a new mother’s energy to keep up with the demands of nursing a newborn. A lack of iron can drain the body’s energy levels.
Beef is a high-quality protein and an excellent iron, zinc, and B-12 vitamin source. If possible, choose grass-fed beef, which has more omega-3 fatty acids.
- Legumes
Legumes, particularly dark-coloured ones such as kidney beans and black beans, are rich in iron. They are a great food for breastfeeding moms and, since legumes are a source of high-quality, non-animal protein, are also perfect for vegetarian mothers.
- Eggs
Eggs are a simple and flexible meal for nursing moms to attain their daily protein needs. DHA-fortified eggs are best to help boost the levels of essential fatty acids in breast milk.
Eggs are also rich in vitamins B12 and D, choline, lutein, folate, and riboflavin. You can diversify your egg meal by trying out the following at different times:
- Hard-boiled eggs for breakfast
- Scrambled eggs for lunch
- Omelette and salad for dinner
- Whole Grains
Whole grains are an essential source of minerals, fibre and B vitamins. Fibre makes you feel full for longer, aids digestion, and stabilises your blood sugar levels. Try oatmeal, and make it your routine diet. They are very rich in fibre and iron. They also help in breast milk production.
Other whole-grain foods that form part of the complex carbohydrates include:
- Brown rice
- Whole-wheat pasta
- Whole-wheat bread
Enriched whole-grain bread and pasta are fortified with folic acid, an essential nutrient in breast milk, which your little one requires for good health. You need to eat enough for your well-being, too.
- Leafy Green Vegetables
Leafy green vegetables are rich in vitamins A, C, and iron, essential for your and your baby’s nutritional needs. They include:
- Spinach (rich in iron)
- Kale (rich in iron, vitamins C and K, and fibre)
- Swiss chard (nutrient-dense in calcium)
- Broccoli (nutrient-dense in calcium)
- Collard greens (rich in calcium and vitamin K)
- Romaine lettuce (packed with minerals, vitamin C, K, and folate).
Green veggies are also an excellent non-dairy source of calcium, enriched with fibre, heart-healthy antioxidants, and low in calories.
Hence, you can eat them all day without worrying about the number of calories consumed. You can have at least one serving a day, and also take the leafy greens in various forms as below:
- Add them to your breakfast omelettes
- Make smoothies and salads
- Add them to your casserole recipes
- Stir-fry the veggies, etc.
- Nuts and Seeds
Nuts and seeds are rich in proteins, fibre, minerals, vitamins, and antioxidants. They also contain healthy monounsaturated and polyunsaturated fats. Nuts and seeds are good for your skin and protect you from heart ailments.
Nuts like almonds are great for nursing moms since they are an excellent non-dairy source of calcium. Remember, breastfeeding moms need to have around 1,000 mg of calcium daily. Lack of it in your diet could negatively affect your bones and teeth. Seeds like sesame are also packed with calcium, fibre, iron, and minerals.
- Blueberries
Breastfeeding moms must have two or more servings of fruit or juice daily. Blueberries are ideal to help you meet your dietary needs. The yummy fruits are filled with good vitamins and minerals and supply healthy carbohydrates to maintain energy levels.
- Oranges and Other Citrus Fruits
Oranges and other citrus fruits are great for breastfeeding moms since they need more vitamin C. Such fruits are also great energy boosters. For instance, you can take whole orange fruit or sip some orange juice for your day’s snacking. That way, you attain the vitamin C benefit. Besides, you can use calcium-fortified options to gain even more nutritional benefits from your fruit drink.
- Fluids
Breastfeeding moms need enough fluid intake to maintain their energy levels and milk production. Taking adequate fluids, such as water, helps to lower the risk of energy-draining dehydration in a nursing mom.
Try diversifying your fluid options by taking milk and healthy juices to meet your requirements. However, be cautious with caffeinated drinks like tea and coffee. Limit their intake to a maximum of 2-3 cups. Usually, caffeine gets into the breast milk and can irritate your baby.
- Dates and Apricots
Taking dates and apricots can increase prolactin, a hormone that directs your body to produce milk. Dates are high in fibre, rich in calcium, and naturally sweet. On the other hand, apricots carry essential nutrients like vitamins A and C, potassium, and dietary fibre.
It’s best to buy fresh apricots rather than canned ones. If you buy canned ones, go for dried apricots and avoid those packed in syrups. Dried apricots are a fantastic snack for a quick and healthy bite.
Conclusion
A healthy diet plan after pregnancy is crucial. It helps your body recover faster, gives you the energy you need to care for your baby, and supplies the little one with the proper nutrition. It’s also important to know your body and understand your nutrition needs so that you can follow a healthy diet routine while bringing up your baby. Good health insurance will help cover the costs of your overall wellness during and after pregnancy.