Superfoods for a Super New Mom – 2

Oranges are a great food to boost energy for new moms because nursing moms need even more vitamin C than pregnant women. If you can’t find time to sit down to a snack, sip on some orange juice as you go about your day; or you could even opt for calcium-fortified varieties to get even more benefit from your all natural beverage.

Superfood #8. BLUEBERRIES

Breastfeeding moms should be sure to get 2 or more servings of fruit or juice each day. Antioxidant-rich blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with vitamins and minerals and will give you a healthy dose of carbohydrates to keep your energy levels high.

Superfood #9. WHOLE WHEAT BREAD

Include whole-grain breads and pastas in your diet as they are fortified with Folic acid. 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. They also give you a healthy dose of fiber and iron.

Superfood #10. LEAN BEEF (Flank Steak)

Beef is packed with iron and zinc, 2 important minerals for regaining your energy and producing breast milk. Flank is one of the least fatty cuts, providing more nutrients for your calories. Try it grilled and sliced over salad greens. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.

Superfood #11. SALMON

Salmon is pretty much a nutritional powerhouse for new moms. Salmon, like other fatty fishes, is loaded with 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 also get more DHA from their diets. The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression. If you can, opt for Wild Alaskan salmon, as it contains omega-3 fatty acids, which are good for your heart and can aid in your baby’s brain and eyesight development when you’re breastfeeding. They’re are also low in cancer-causing PCBs and mercury.

CAUTION: FDA guidelines say breastfeeding women should limit consumption of fish lower in mercury to 12 ounces per week because of potential exposure to mercury. Salmon is considered to have a low mercury content when compared to other types of fish, such as shark, swordfish, king mackerel, or tilefish.

Superfood #12. WHOLE-GRAIN CEREAL

A bowl of whole grain, high-fiber cereal at breakfast will satisfy your hunger and help prevent constipation, a common problem for new moms, since breastfeeding hormones can slow down intestines. Many cold cereals are available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Or, whip up a healthy hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal. Or top it with a dollop of low-fat yogurt. Besides being calcium-rich, the yogurt contains probiotics, “good” bacteria that can aid in digestion.

For nursing moms, it’s important to know that the quality of your breast milk stays pretty much the same no matter what you choose to eat. That’s because if you aren’t getting the needed nutrients from your diet, your body will provide them from your own stores. But for your own well-being in a long run, it’s best to make sure you’re obtaining the nutrients your baby needs by incorporating a variety of healthy breastfeeding foods in your nursing mom food plan.