Publication date November 7, 2023

Postpartum Nutrition: 7 Healthy Food for New Moms to Boost Your Energy & Recovery

Have you just given birth to your baby and now you are looking for healthy mom food to boost energy and recover faster?

Before delivery, you and your baby were both powered by the food you ate for nine months. But, once the baby is born, as a new mom your diet is essential.

Healthy food is important for everyone, and it is especially important for a new mom who is recovering from pregnancy, labor, and delivery. Also works hard to keep her family members healthy and happy.

Breastfeeding uses energy and nutrients to produce milk for your baby. Therefore you should also be extra careful about your postpartum nutrition and incorporate healthy eating habits.

Additionally, a well-balanced and healthy diet helps prevent illnesses in new mothers.

Here I have compiled a list of 7 healthy foods for new moms that you should consider adding to your diet to promote your own health and the health of your baby. 

1. Low-Fat Dairy Products

In addition to offering Protein, Vitamin B, and Vitamin D, dairy products are one of the best sources of calcium.

Low-Fat Dairy Products

Source: ADPF

If you are breastfeeding, your milk is filled with calcium to help your baby’s bones and teeth develop. So it becomes important for you to eat enough calcium to fulfill your own needs and your baby’s needs. 

Try to include at least three cups of dairy products each day in your diet, but always keep in mind to watch its fat content. 

2. Brown Rice

If you are thinking of drastically cutting back on carbohydrates to help lose pregnancy weight. You should not! 

If you lose weight too quickly it may cause you to produce less milk and leave you feeling lethargic and sluggish. So incorporate healthy, whole-grain carbs such as brown rice into your diet to keep your energy levels up. 

Food for new moms like brown rice provides your body with the calories it needs to produce the best quality milk for your baby.

3. Avocados

Avocados are another one of the best food for new moms as they are nutritional powerhouses for nursing parents. 


Source: Health

There are many new moms who commonly complain that during those easy weeks and months of breastfeeding nagging due to the increased caloric demands of nursing.

This is often exacerbated by the fact that moms of newborns often have very little time to prep and eat meals. 

But in this case, Avocados can be very beneficial. They are nearly 80% fat, which can help maintain a feeling of fullness in addition to providing your body with heart-healthy fats.

Also, Avocados are a good source of B vitamins, vitamin K, folate, potassium, vitamin C, and vitamin E.

4. Leafy Greens

Aside from eating Avocados, leafy green veggies like spinach and broccoli are also loaded with Vitamin A, good for both you and your baby. That is why they can be a super food for new moms as well. 

There are a variety of meals to bring to new moms that include leafy greens and veggies. So you can have it according to your preferences. 

Leafy green vegetables are good sources of dietary calcium and contain vitamin C and iron. They are also filled with heart-healthy antioxidants, are low in calories, and are tasty and convenient.

5. Eggs

When we think about how to help a new mom, taking care of her healthy diet is the most important thing. That's where our next healthy food eggs come in. 

Eggs are a great source of protein, which is essential for new moms who are recovering from childbirth and breastfeeding.

You can easily meet your daily protein requirements by adding eggs to one or two meals each day. For example, you could scramble a few eggs for breakfast, have an egg toast for lunch, or have an omelet and salad for dinner.

However, it's important to be aware of your cholesterol levels, as eggs are high in cholesterol. If you have high cholesterol, you should limit your egg intake to two to three eggs per week.

6. Seeds

When it comes to food for new moms, seeds are a gift for mommy nutrition.


Source: Prevention

Seeds provide a concentrated source of all the necessary nutrients found in the mature plant as well as the nutrients needed to grow the tiny seed into a lovely blooming plant. 

They are high in protein and essential minerals such as iron, zinc, and calcium, and healthy fats.

As nuts, seeds are not clinically proven to have lactogenic properties, but they have been used for centuries to help breastfeeding moms because of their high vi­tamin and mineral content. 

There are plenty of seeds in the market with their own unique nutritional benefits, so choose a variety including sunflower seeds, pumpkin seeds, and sesame seeds.

7. Water 

Water is key for keeping a healthy body. To keep your energy levels and milk production up, make sure you are drinking enough water. 

You can vary your options and fulfill your fluid needs by drinking fresh juices and milk. But you will need to be careful when it comes to caffeinated beverages or drinks like coffee or tea or switch to decaffeinated varieties. 

Caffeine can be harmful to you and when enters your breast milk and can cause your baby to become irritable and sleep poorly.

The Bottom Line 

I hope you'll consider adding these 7 healthy foods to your diet as a new mom. Eating a well-balanced diet is essential for your postpartum recovery and for providing your baby with the nutrients they need to thrive. 

By taking care of yourself, you'll be better able to take care of your baby and your whole family.

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