• Super foods for new moms

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 boost energy and keep your breastmilk in top quality.

You should cover all the major nutrients categories through your daily diet meals (carbohydrate, protein & fat) and the micronutrients like vitamins and minerals.

Try to make smart choices of your food items. Your body and your baby will thank you. We recommended for you the following super foods to include in your diet:


The powerhouse for new moms. Salmon, like other fatty fish, is rich in a type of fat called DHA. DHA is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets.

The DHA may also help your mood. Studies suggest it may play a role in preventing postpartum depression. 

Low-Fat Dairy Products

In addition to providing Protein, B vitamins, and Vitamin D, dairy products are one of the best sources of calcium. If you're breastfeeding, your milk is loaded with calcium to help your baby's bones and teeth develop, so it's important for you to eat enough calcium to meet your own needs and baby's needs. Try including at least three cups of dairy products each day in your diet, but always watch its fat content.


Boost your energy as a new mom with iron-rich foods like lean beef. A deficiency of iron can drain your energy, making it hard for you to keep up with the demands of a newborn baby. Nursing moms need to eat extra protein and Vitamin B-12. Lean beef is an excellent source for both of these nutrients.


Iron-rich beans, particularly dark-colored ones, like black beans and lentils, are a great breastfeeding food, especially for vegetarians. They’re a low - priced source of high quality non-animal proteins.

Brown Rice

You might be tempted to drastically cut back on carbohydrates to help lose the pregnancy weight. Don’t!

Losing weight too quickly may cause you to produce less milk and leave you feeling lethargic and sluggish. Incorporate healthy, whole-grain carbs like brown rice in your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to produce the best quality milk for your baby.


Oranges are a great food to boost energy for new moms. Oranges and other citrus fruits are excellent breastfeeding foods since nursing moms need more Vitamin C than pregnant women. Can't find time to sit down to a snack? Have some orange juice as you'll get the Vitamin C benefit.


Eggs are a good 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. But be aware of your cholesterol levels as eggs are rich in cholesterol.

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. Whole-grain breads are fortified with this vital nutrient and also give you a healthy dose of fiber and iron.

Leafy Greens

Leafy green vegetables like spinach and broccoli are filled with Vitamin A, good for both you and your baby. They're a good source of dietary calcium and contain Vitamin C and iron. Green vegetables are also filled with heart-healthy antioxidants, are low in calories, and are tasty and convenient.

Whole-Grain Cereal

One of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cereals are available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Have a healthy hot breakfast by stirring berries, banana and skimmed milk into a delicious serving of oatmeal. Whole- Grain cereals meal will help you having smooth bowel movement.


To keep your energy levels and milk production up, make sure you stay well hydrated. You can vary your options and meet some of your fluid requirements by drinking fresh juices and milk, but be careful when it comes to caffeinated drinks like coffee or tea, or switch to decaffeinated varieties. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.