Okay, so you just had your baby and you tend to feel exhausted and sleep deprived all the time. Well, that is actually normal particularly in the first few demanding months. It is also normal to fret over all the weight you have put on but pause for a second because there are other more important things to focus on than simply your weight. And that’s your diet.
You might never have enough time to exercise, rest and even eat properly. However, if you really want to take good care of your child, you really have to take care of your diet. Opting for healthy food is not only important for you but for your baby as well because you pass on those nutrients to your baby. If you really want to get energy boost from your food, here are s 10 foods you should never miss out on:
- Whole-Grain Cereal
What can be better energy boosting breakfast for new moms than a healthy breakfast of whole grain cereal. Most of the cold cereals are packed with minerals and vitamins that fulfill your daily requirements. Oats are undoubtedly a super breakfast that contains carbs, proteins, iron and calcium along with being rich in fiber that relieves constipation. Dash in some milk and pieces of dates into your bowl of oatmeal and have a super healthy breakfast.
- Salmon
If there was one perfect food for new moms, it would be salmon. Salmon is a fatty fish and just like other fatty fishes, it is brimming with DHA (docosahexaenoic acid). DHA is a type of fat essential for the development of your baby’s nervous system. Did you know breast milk contains DHA naturally but mothers tend to contain a higher amount as they are taking in DHA from their DHA rich foods as well?
Warning: However, pregnant women and breastfeeding women should control the amount of salmon they take. An average of two main servings consisting of 12 ounces is just fine. The limitation is to protect your child from mercury that it contains although it contains low levels of mercury. Stay away from mackerel and swordfish as they contain high amounts of mercury.
- Brown rice
No matter how much you want to completely delete carbs from your diet but right now is too soon. When you lose weight too quick, it adversely affects your milk production and make you feel low and less energetic. Make sure you opt for whole grain carbs like brown rice to pump up your energy levels. It will give you the required calories to keep making good quality milk.
- Oranges
Did you know oranges and other citrus fruits fall under the category of excellent breastfeeding food? Yes, they do as breastfeeding mothers require even more vitamin C than pregnant ladies do. The best part is you can carry it anywhere with you and eat it whenever you think you need a boost of energy. You can even make a big glass of orange juice for yourself and keep it in the refrigerator. Keep sipping on it when you don’t have time to actually sit down and snack on something.
- Legumes
Iron rich dark colored kidney and black beans are packed with nutrients. They are highly rich in non-animal protein and even iron. A nursing mother’s iron supply keeps flowing to the baby through breast milk which is why she needs to make sure that she doesn’t run out of iron supply resulting in anaemia. Legumes and beans also consists of healthy enzymes and bacteria that facilitate digestion.
- Water
You must already be feeling exhausted and sleepy but if you don’t want to make it even more worse for yourself, drink enough water as dehydration adds to the fatigue and sleepiness you are already feeling. Remember to hydrate yourself to pump up your energy levels and even milk production. Taking in a lot of liquids is among the easiest ways to keep the energy up. Make sure you drink twelve 8 ounce glasses of water and other noncaffienated and unsweetened beverages every day. Stay away from caffeinated drinks no matter how tempting it may be as it can result in irritability and sleep problems in your baby.
- Low fat dairy products
Being a new mother, you need a lot of nutrients and energy to take care of your baby and breastfeed. Boosting your calcium intake is a plus for healthy developments of your bones as well as your baby. Dairy products whether cheese, milk or yoghurt are a great source of B vitamins, protein and calcium. Since your baby takes up your calcium through breast milk, it is necessary for you to take in enough calcium to meet your own needs. A minimum of three cups of dairy every day will suffice.
8. Blueberries
If you want to fill yourself up with just the right amounts of vitamins and minerals, munch on two or more servings of this yummy fruit or its juice every single day. They are definitely an excellent and yummy option to meet your daily nutritional requirements. They even contain healthy amount of carbohydrate to keep your energy levels pumped high and help you out meeting the challenge of keeping up with the demands of your baby throughout the day.
- Lean Beef
Lean meat is brimming with vitamin B12, protein and iron. Lack of iron can quickly drain your energy levels and make your feel low and lazy making it difficult for you to put up with your demanding baby. You can pump up your iron stores with red meat
- Whole-Wheat Bread
So you took folic acid on a regular basis during the first few months of your pregnancy. No, it doesn’t stop there. Did you know folic acid is actually an important ingredient of your breast milk that blesses your child with optimal health? However, it is also required for your very own health as well. It is important for you to get your folic acid through pastas and fortified whole grain bread that adds to your daily dose of fiber and iron.
