It is often seen that new mothers spend their days and nights in taking care of their infants and completely ignore their own health. Neglecting their own health and comfort leads new moms to weakness, tiredness and illness. In order to avoid illness and to gain energy for giving babies all attention and care, new moms need to eat healthy diet. Here, we have 10 ideal foods for nursing mothers:
- Low Fat Dairy Products:
The breastfeeding mothers need to include dairy products in diet to get essential vitamins, calcium and proteins. Specifically, milk should be taken daily to compensate the calcium their body is losing in the form of breast milk. Cheese and yoghurt can also be taken.
Salmon is a fish that is rich in proteins and a particular type of healthy fat called DHA. Due to the presence of DHA, salmon is popular as ‘Power House.’ DHA is naturally present in breast milk and studies show that the amount of DHA is higher in mothers who take DHA rich food occasionally. The benefits of DHA includes helping stabilize the mood of new mothers and in the development of baby’s nervous system.
Fresh and juicy oranges are enriched in vitamin C which is important for increasing body’s immunity. Breastfeeding moms should teat oranges to get all the important nutrients they contain.
- Whole-Grain Food:
New mothers should start their each day with the healthy breakfast. Whole-grain cereals are the best for getting a nutritious and energetic start of the day. Choose the cereal that is fortified with vital vitamins and minerals to cover your daily requirements.
Including legumes in diet is highly beneficial for new moms as they are rich in proteins, mineral and vitamins. Some of them also contain good amount of iron like kidney beans and black beans.
Breastfeeding mothers often become dehydrated if they don’t take enough fluid content. It is recommended to drink at least 8 glasses of water per day. If you are taking some fruits juices, milk and tea/coffee then you can reduce your water intake. However, restrict the intake of tea/coffee to 2-3 cups a day as caffeine can affect your baby.
New moms must include eggs in their diet as eggs are rich in protein and essential fatty acids. They also contain vitamin D that helps in absorption of calcium in bones. They can be taken in various ways like omelet, boiled eggs or scrambled eggs.
- Leafy Green Vegetables:
Leafy green vegetables are the healthiest thing to include in diet. As they contain Vitamin A and C, iron, calcium, antioxidants and many other nutrients. They are really helpful in keeping breastfeeding moms healthy.
Blueberries are not only tasty but also nutritious and healthy fruits. They possess important vitamins, minerals, carbohydrates and antioxidants to keep you and baby strong and healthy.
- Brown Rice:
Brown rice is rich in carbohydrates. They help in keeping moms full of energy by utilizing carbohydrates and in turn increase the production of breast milk.