Healthy Diet for the New Mothers

Birth of a new child means birth of a new mother as well! New moms should take care of their health as only then they would be able to fulfill their babies' nutritional requirements. It is seen that new moms tend to skip meals with an intention of losing the pregnancy weight. But a healthy diet is required to make them the best moms.

A new mom needs energy producing foods to cope up with the hormonal /physiological changes happening in her own body, as well as to fulfill the baby's nutritional demand, while she is still nursing the baby. Intake of foods with high nutritional value at regular intervals is necessary to supply energy to the new mothers. Nursing mothers should include certain food items that will enhance their milk production. If the body doesn't get enough nutrients from external sources, then it would extract these nutrients from the mother's body. So the mother has to maintain good health to ensure her baby's health as well! Here are the essential foods for the new mothers:

• Dairy Products: Nursing moms are greatly benefitted by the consumption of dairy products like yoghurt, cheese and milk. The dairy products are rich in calcium and these are also good sources of Vitamins B and D, and protein. Lactating mothers pass on calcium with their milk to their babies which ensure proper development of bones in the newborn. New moms should take at least three servings daily.
• Blueberries: These fruits, rich in antioxidants, supply vitamins, minerals and carbohydrates to the body, thereby ensuring proper energy supply throughout the day. At least two servings per day are needed to be included in a new mom's diet.
• Eggs: Eggs supply the daily protein requirements of the body. Egg yolk is rich in Vitamin D which can contribute towards the baby's bone health.
• Legumes: Vegetarian moms have to take in proteins from non-animal sources. Beans, black beans and kidney beans are good sources of iron.
• Brown Rice: Cutting on carbohydrates can cause lesser energy and milk production for nursing mothers. Whole grain cereals like brown rice would boost energy levels by supplying the calories the body needs to produce milk.
• Salmon: Salmon comes with DHA, a type of fat. DHA contributes to the growth of the baby's nervous system. Breast milk contains DHA but it can still be increased with dietary intake. DHA is also known for its role in preventing postpartum depression.
• Leafy Greens: Spinach, broccoli and Swiss Chard are rich in calcium, Vitamins A and C, iron and antioxidants. These are low-calorie food options for new moms.
• Oranges: Oranges and other citrus fruits are necessary sources of Vitamin C and these are essential components of a nursing mother's diet.
• Water: The biggest energy drain comes in the form of dehydration. This is a concern for nursing mothers. They should drink at least eight cups of liquid per day. But they should limit consumption of tea or coffee, as caffeine would enter the baby's body through the breast milk.
• Whole-Wheat Bread: Folic acid, fiber and iron are found in whole-wheat bread and these are essential nutrients which the baby needs.
• Whole-Grain Cereals: Oats, barley, brown rice, rye flour are the healthy options to be included in a new mom's diet. These foods cut cholesterol levels, boost the immune system and supply necessary vitamins to the body.

New Moms should celebrate their new stature which in turn comes with new responsibilities. Being healthy is the first step towards the fulfillment of all new promises. A constant focus on healthy diet would allow new moms to ensure good health of their babies and of themselves.