Congratulations! You are a mom of a little angel. While you are so busy looking after your baby do not forget that it is equally important to take care of yourself too. Since your newborn would be dependent on your breast milk, you need to have a healthy, balanced postnatal diet that would not only ensure your good health but also help you provide sufficient breast milk to your infant. Here, we are glad to offer you a list of healthy foods that you should include in your regular diet.
The postnatal diet of a new mom is extremely important as it not only affects the new mother's health and recovery time, but also affects the breastfed baby's nutrition intake. Understanding and choosing the best foods for new mom will be extremely beneficial in the long run!
9 Foods To Include In Your Postnatal Diet
Choose the following foods for your postnatal diet to maximise the benefits for your baby as well as your body:
Salmon is a rich source of fat known as DHA, which is crucial for the development of your infant’s nervous system. If you obtain greater DHA from your food source, your breast milk can have appropriate amounts of DHA for proper development of your newborn’s brain. This is why it is advised that at least two servings of salmon a week are added to foods for a breastfeeding mother to maintain good levels of DHA in her breast milk.
Kidney beans and black beans serve as an excellent food for new mothers. They are rich in iron which helps you maintain good levels of hemoglobin after delivery and prevent the risk of development of anaemia.
Low-Fat Dairy Products
Intake of dairy products is essential for healthy breastfeeding after you deliver your baby. So, during your lactation period you should include dairy products, such as milk, cheese, and yogurt, in your diet. Vitamin D from the milk helps strengthen bone density. Nutrients, such as proteins, calcium, and vitamin B, from the dairy products provide your breastfed newborn with all the important nutrients that he needs.
Blueberries are good source of minerals, fiber, and vitamins. Blueberries also contain plenty of carbohydrates that give you high levels of much-needed energy post delivery.
Whole grains provide carbohydrates, the body's main source of fuel. Including 6-10 servings of whole grain foods like cereals, brown bread, brown rice and oatmeal in your breastfeeding diet will provide the essential bulk to your diet because of the high-fibre content.
While breastfeeding your infant you need greater amounts of vitamin C than what you needed while expecting. So, include vitamin C-rich oranges in your regular diet. Also, you can have a glass of orange juice regularly to boost that intake.
Watch: Foods to Avoid While Breastfeeding
Eggs are a good source of protein that you need on daily basis after your delivery. So, add eggs to your diet while you are breastfeeding your newborn.
After delivery, when you are breastfeeding your infant, you are more prone to suffer from dehydration if you don’t consume adequate amount of water. Remember to stay well-hydrated to ensure optimum breast milk production. Include milk, healthy juices, and ample water in your daily diet. However, avoid caffeinated drinks.
Leafy greens, such as spinach, kale, and other green vegetables, are an excellent source of vitamin A. Vitamin A helps improve eyesight and in your baby's case helps to develop his vision. Also, leafy greens comprise of dietary calcium, iron, and vitamin C. The antioxidant content in greens is also highly beneficial for your health post-delivery.
Did you eat any of these healthy foods while breastfeeding your newborn? How did you benefit from it? Share your unique experience with other new moms by leaving a comment below.