Top 12 Foods that New Moms Should Take

One of the things that health experts ignore is the best foods that new moms should take. Let’s all agree; after delivery, your body loses crucial nutrients and some pounds. This rollercoaster of events might leave you feeling empty, weak, and frustrated.

In this article, I will tell you the “must-have foods” to take after delivery. These foods will not only help you recuperate well but also help your baby grow healthy and strong. Without wasting time, let’s jump right into it. 

What Should You Eat After Delivery?

If you are wondering about the best foods to eat after delivery, I have compiled the best 13 foods.

1.      Legumes

Legumes are a rich source of proteins, which help the muscles grow, especially for new mothers. You can get dark-colored legumes such as black beans and kidney beans to help you heal faster. Legumes are the best alternative source of proteins, especially if you are a vegan mom.

2.      Eggs

There are so many misconceptions surrounding eggs for new mothers, thanks to the pharmaceutical industry. According to these ‘dieticians’, new mothers should only eat an egg or two in a week.

Truth: Eggs are completely harmless for new mothers. If you get the Docosahexaenoic acid (DHA) fortified eggs, the better. Unless you are allergic to eggs, you should add them to your diet to increase the fatty acid in your breast milk.

3.      Almonds

Almonds are increasingly becoming popular a common inclusion in meals for post-delivery moms. The most outstanding feature of almonds is that they are a rich source of essential nutrients for women who have delivered. Fiber, zinc, carbohydrates, potassium, manganese, vitamins B12 and E, and copper are the most prominent nutrients you get from almonds as a new mother.

4.      Sesame Seeds

You don’t have to buy pricey supplements to get iron, magnesium, phosphorus, calcium, and copper since they are readily available in sesame seeds. After delivery, your body loses essential minerals, which consequently affects the digestive system. By infusing sesame seeds in curries and chutneys, you strengthen the digestive system, making you a super mom.

5.      Green Veggies

Leafy green vegetables like spinach, kale, broccoli, lettuce, peas, and okra are rich in vitamin A which improves the baby’s immunity and sight.

As for you, the mother, the low calorie in the veggies and antioxidants would help in reducing post-delivery excess weight.

6.      Salmon

So much has been said about the best foods for post-delivery, but few people mentioned salmon, the nutritional powerhouse for new mothers. Here is why the salmon fish should be on your bucket list; it improves your baby’s nervous system, is rich in DHA, and helps your baby sleep better.

Precaution: Although salmon is a nutritional powerhouse, cold smoked salmon contains harmful bacteria which is not ideal for lactating mothers.

7.      Whole Grain Cereals

Cereals? Are cereals not a ticking time bomb for constipating new mothers? This is the biggest worry that new mothers face every day.  Don’t worry. Whole grain cereals come fully fortified with crucial nutrients (minerals and nutrients) to help you navigate the motherhood journey seamlessly.

Take oats, for example. Oats are a rich source of carbohydrates, fiber, and vitamins which help you nurture the baby like a pro.

Whip the oat into a smooth oatmeal, mix it with milk, and enjoy this nutrient-rich gem.

8.      Citrusy Fruits

Why should you buy vitamin C supplements when citrus fruits like oranges provide the same for free? Get organically-grown citrus fruits and take them whole or juice them.  

9.      Water

Breastfeeding is exhausting, even more, especially if you are breastfeeding a baby boy or more than one baby. They leave you dehydrated, hungry and beat. Motherhood.

You can beat the inconveniences that come with breastfeeding by hydrating yourself with water. You may opt for juice or milk, but water comes first.

 For optimal benefits of the water, cut on your caffeine intake. Besides keeping you hydrated during or after a breastfeeding session, water also reduces stress that might affect milk production.

10.  Turmeric

Turmeric should also feature in your meals as a new mother due to its nutritional value. This underrated food is rich in potassium, vitamins B6 and C, fiber, and manganese; crucial nutrients for recuperating new mothers.

Turmeric also contains anti-inflammatory properties which hasten the healing of birth-related wounds and aids in digestion. Grind the turmeric into powder form and add a teaspoonful of turmeric in warm water or milk for optimal benefits.

11.  Finger Millet

If you are looking for a rich source of calcium and iron as a recuperating new mother, look no further; finger millet is the best. Incorporate finger millet into your meals and boom, you will hasten the healing process with no side effects.

12.  Carom Seeds

Carom seeds are famous for their milk-stimulation prowess, which is ideal for new moms. Besides, carom seeds also help the uterus to contract after delivery, which is crucial for new mothers.

You will also love the seeds’ antibacterial, antioxidant, antiseptic, and antifungal properties, which are important for the delicate bodies of new moms. Toss a few carom seeds to warm water or milk for optimal benefits.

Foods That New Mothers Should Avoid

Now that we have discussed the must-eat foods, let’s look at foods that new mothers must avoid. And not just foods, but other things which you ingest. Remember, what you ingest while lactating, you pass to the baby during breastfeeding.

Some of these NO! foods are obvious, but you might never have known others. Let’s get into the list:

A.      Medication

Before you take any medication while lactating, consult your doctor for further advice. Some medication contains chemicals that can harm the baby after you ingest them.

Before a doctor prescribes any medication, including antacids, you should inform them you are lactating. By informing the doctor, they will be in a position to prescribe a baby-friendly medication to you.

B.      Gas-Producing Foods

If you are breastfeeding, stay away from foods that produce gases since the results wont favor you. Foods that produce gas will make you belch, constipate, and get acidity, making it hard for you to breastfeed comfortably.

C.      Oily Foods

One of the things you wouldn’t want to battle after delivery is excess weight gain. To avoid this, oily foods should not make it to your table.  Avoid fatty foods and butter, since these contribute to fat accumulation and consequently weight gain.

Instead, take foods with healthy fats such as walnuts, flax seeds, peanuts, and soybeans.

D.     Caffeine, alcohol, nicotine (CAN)

When lactating, you should limit caffeine intake to just two cups in a day. Caffeine intake might adversely affect the quality and quantity of milk production.

On the other hand, alcohol affects the general development of your baby, from mental to physical, and even neurological. Nicotine might also produce similar adverse effects to caffeine.

Combining caffeine, alcohol, and nicotine could lead to diarrhea, dehydration, and colic in the baby.

E.      Spicy Foods

Spicing food up makes it delicious and boosts our appetite. But for a breastfeeding mother, spices should not feature in their diet. When you eat spicy foods while lactating, you are likely to pass them to the baby through breast milk. The contaminated breast milk leaves the baby fussy and irritated.

Healthy Eating Habits for Post-Pregnancy Women

Now that you have known the right foods to eat after delivery and the foods to avoid, let’s tackle another crucial point. Tips on healthy eating habits after delivery. These five eating habits will help you live healthily:

• • Eat only healthy fats.

• • Eat only when you are hungry.

• • Incorporate vegetables and fruits into your diet.

• • Eat moderate meals.

• • Make sure your meals have proteins.

Bottom Line

As a new mother, pay attention to the foods that you take after delivery. The food should hasten the healing process and help you regain pre-pregnancy weight, or the ideal weight. The list shared above is on affordable foods that new moms should take, aren’t they?