Your Guide to Breastfeeding
12 Foods for New Moms
As a new mom, one of the best things you can do for yourself and your baby is to eat a healthy diet.
Even though you may be in a hurry to lose those pregnancy pounds, regularly eating foods that boost energy for new moms will give you the stamina you need to be the best mom you can be. That's because eating nutrient-rich foods at regular intervals throughout the day can maximize the little energy you probably have as a new mom.
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And 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, 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.
If you make sure the following 12 foods for new moms are a regular part of your diet, your body -- and your baby -- will thank you.
1. Salmon
There's no such thing as a perfect food. But salmon is pretty close when it comes to a nutritional powerhouse for new moms. One of the best breastfeeding foods out there, salmon, like other fatty fish, 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 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.
One 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.
2. Low-Fat Dairy Products
Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you're breastfeeding, your milk is loaded with calcium to help your baby's bones develop, so it's important for you to eat enough calcium to meet your own needs. One way to do that is to include at least three cups of dairy each day as part of your diet.
3. Lean Beef
When you're looking for foods to boost your energy as a new mom, seek out iron-rich foods, like lean beef. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.
Also, when you're nursing, you need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both of these nutrients.
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