One of the most important things about being a new mom is eating healthy to get energy to be the best mom you can. Healthy postpartum nutrition is good to help you get energy to meet the demands of being a new mom. Breast milk quality stays pretty much the same no matter what you chose to eat. However if you don’t get enough nutrients from food, your body will provide from the body stores so it essential to get enough nutrients for you and your baby.

Best postpartum nutrition

Salmon : It is loaded with DHA which is essential for the development of the baby’s nervous system. Breast milk contains DHA and it’s content is higher than DHA which you get from diet. However,  you have to limit your salmon intake to  12 ounces or 2 main dishes per week. This will limit your baby’s exposure to mercury.

Lean beef : Iron rich foods such as lean beef will help boost your energy. Iron deficiency can cause low levels of energy which will make it difficult for the new mom to meet the demands of motherhood. This postpartum nutrition is also rich in protein and vitamin B-12 which is very essential for nursing moms.

Low fat dairy products : Dairy products such as yogurt, cheese and milk are a very important part of breastfeeding. Milk contains vitamin D which strengthen bones.  Dairy products are also a vital source of  calcium  in addition to other nutrients such as proteins and B vitamins. Breastmilk is loaded with calcium to help build the baby’s bones. Nursing moms need to get enough cacium to meet their needs.

Fruits : Fruits are crucial postpartum nutrition for new moms. They need to get two or more serving of fruit or juice every day. Blueberries are a great choice. They are loaded with vitamins and minerals. Oranges  and other citrus fruits are great for nursing moms. They contain vitamin C which nursing moms need.

Egg : They are  a great source of protein. Opt for DHA – fortified eggs to boost the level of this essential fatty acids in your milk.

Leafy greens : Leafy green vegetables such as spinach and broccoli are  filled with vitamin A which is good for you and your baby. They are also a good source of non diary calcium, vitamin C and iron. They  have heart healthy antioxidants and low in calories.

Whole grain cereal : You can never go wrong with a healthy breakfast of whole grain cereal. Many of these cold cereals are fortified with  important vitamins and nutrients to meet your nutritional needs. You can also make a hot breakfast such as oatmeal and add skimmed milk and blueberries.

Whole wheat bread : Folic acid  is important during the early stages of pregnancy to prevent neural tube defects. They are also an important nutrient in breastmilk that your baby needs for good health. You can get a healthy dose of fiber and iron from fortified bread and pasta.

Fluids  : New moms and especially nursing moms  need to stay well hydrated to keep their energy level and milk production up. You can drink lots of water, fruit juice and milk.  You can  keep the limit of caffeinated drinks such as coffee and tea to 2 to 3 cups a day. You can also switch  to decaf. Caffeine  can enter breastmilk and cause baby to become irritable or have trouble sleeping.
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