Superfoods for New Super Mums

Eat right to keep up with your body's and your baby's demands.

Posted on

11 August 2015

Posted by

ewfood

The body goes through a lot of changes during pregnancy and it goes on until after giving birth. This is because of the hormonal changes, stress and lactation process that the body has to go through even post pregnancy. Mums need all the nutrition and help they can get from the food they eat. Not only will this be passed on through the milk for Mums who choose to breastfeed but nutrition is also important for their own health as well. The late nights, the stress of having to take care of a new-born, and the hormonal changes can take a toll on a mum who has just given birth.

Here are important superfoods that will benefit mums especially after birth.

1. Blueberries

Blueberries are excellent source for vitamins and antioxidants that can help strengthen a new mother’s immune system and she rides the highs and lows motherhood. Vitamins will also help wounds heal faster, nourish healthy skin and fight free radicals brought about by stress.

2. Lean beef

Iron is important in a new mum’s diet in order to booster energy levels especially because of sleepless nights. This can drain a person’s energy and would make keeping up with a newborn difficult.

3. Salmon

Salmon is rich in omega 3 fatty acids or DHA that is essential for the development of the baby’s nervous system. DHA is naturally present in breast milk but the levels can increase when women get more DHA from the food they eat.

WARNING: Limit intake of salmon especially for women who are trying to get pregnant, women who are pregnant, and breastfeeding mums. Recommended intake of salmon is around 12 ounces or two servings per week because of the mercury levels in fish. Although salmon has very low levels of mercury, limiting intake is advised.

4. Legumes

Beans such as black beans and kidney beans are excellent breastfeeding food especially for vegetarians who need their fill of protein. It is budget friendly and source for high-quality protein.

5. Brown rice

Getting your fill of good carbohydrates is imperative especially if you want to get your energy levels up. While it may seem tempting to lose weight, it is not advisable. Your energy levels will drop and you will feel drained while keeping up with your newborn.

6. Green leafy vegetables

Don’t forget your greens! Leafy vegetables like spinach, broccoli and chard are packed with vitamin A, calcium, vitamin C and iron. All these nutrients will not just benefit you but your baby as well.

7. Whole grain cereal

As mums, sleep will inevitably be sacrificed. All the sleepless nights can be exhausting and can take a toll on your health. This means lack of energy in the morning not to mention being cranky all day. This is why having a hearty bowl of whole grain cereal is advisable in the morning in order to boost energy levels. They are fortified with essential vitamins and nutrients so splash some skim milk and add some berries in it for natural sweeteners and it is instant energy in a bowl!

8. Don’t forget your water!

It’s the most basic yet most mums still forget to drink their fill of water during the day. Dehydration should be avoided by making sure to drink water regularly to prevent symptoms such as headaches, fatigue and irritability. If you are not much of a water drinker, you can make delicious fruit infused water that are not only tasty but nutritious as well.

9. Eggs

Vitamin D is important for baby’s bone growth and the yolks in eggs contain this essential nutrient. It is also good for mums in order for their bones to be strong and the protein eggs can do both baby and mum good.