Top 10 Food Recommendations for Brand New Moms

Let’s go down on the countdown in the order of their need, keeping in mind your prime responsibilities such as breastfeeding and baby care.

1. Water – Keeping yourself hydrated should be your prime motto, don’t forget all the breastfeeding drains the body of essentially elements and water. So in order to stay energized and meet your body requirements for water to produce sufficient milk, drink lots of water. Occasional glasses of juice and milk are most welcomed. However keep caffeinated drinks off your menu as they dehydrate and also caffeine tends to enter breast milk. A sleepless and cranky child is the last thing you need.

2. Milk – Breast milk contains calcium for the bone development in babies. Studies from the American Journal of Clinical Nutrition prove that when the mother’s intake of calcium falls, it is extracted from her bones to meet the adequate breast milk amounts, resulting in calcium deficiency in the mother. Milk and several dairy products such as yoghurt and cheese should be added in plenty in the diet to meet the baby and nursing mother’s body requirements.

3. Salmon – Excellent source of DHA, the nutrient that promotes healthy development of the baby’s nervous system can be enriched in mother’s milk with salmon. Though the breast milk already contains this crucial element, adding salmon or flax seeds (a vegetarian option) only boost its nutritive value. However, FDA limits seafood consumption owing to their mercury content. Salmon being the least containing, 12 ounces a week’s serving is sufficient.

4. Lean meats – Iron is very critical for haemoglobin and its deficiency can cause fatigue and weakness in the mother. Since it’s equally necessary for a new born, breast milk carries ample amounts to the baby. Meet your body’s requirements with lean beef, liver, oysters; vegetarians can opt for beans, spinach and peas.

5. Eggs – Rich in Zinc, eggs promote new cell production and repair, and is essential for growth and development. Vegetarians may opt for legumes and whole wheat products and wheat germ. Also, eggs are naturally rich in Vitamin D and proteins, not an ingredient you would want your baby’s bones and body to compromise on. So bring it on, add a daily egg to your diet.

6. Greens – Green leafy vegetables are a good source of calcium, Vitamin A, C and Iron. While the benefits of leafy vegetables go endless, they are fibre rich, and also abundant in antioxidants. No wonder why salads taste so good!

7. Legumes – Cheap sources of iron, proteins and zinc. Extremely essential for a growing baby and the nursing mother, these are a must in a nursing mother’s diet.

8. Fruits – Rich in Vitamin C, a serving or two everyday is highly beneficial for lactating mothers and their new born. Responsible for boosting immunity and a powerful antioxidant fighting free radicals, best vitamin C sources are kiwi, oranges, blueberries and avocadoes.

9. Whole Wheat Bread- According to the American Journal of Clinical Nutrition, whole wheat germ is an excellent antioxidant, makes it rich in fibre, minerals and lignans. These nutrients are practically absent in refined wheat breads. Switch to whole wheat bread to benefit from their rich nutritive values.

10. Brown Rice – The healthiest form of rice, it is rich in magnesium, vitamins B1, B2, B3 and B6 and manganese. Like most people around the globe, switch to brown rice than white which retains fibre, antioxidants and many other minerals.