Pregnancy is tough, childbirth is tougher, postpartum is the toughest. While you are caring for and nursing your little one, it’s important to take utmost care of your own health. Mindful eating and balanced nutrition not only helps your body recover faster from the effects of childbirth but also gives you the energy you need to care for your little one. It should be noted that a new mother’s health and wellness is also important for the newborn’s growth, well-being, and immunity. So, it is essential to at times prioritise the mother’s nutrition and, eventually, to incorporate fitness into the mother’s daily routine.
How Much Should A New Mom Eat?
After childbirth and in the successive months, most new mothers need between 1,800 and 2,200 calories everyday. And add 500 calories more if you are nursing one baby. That calorie intake will be higher if you are breastfeeding more than one infant. First and foremost, talk to your medical practitioner and they will be able to guide you the right amount of calorie intake for you, together with any nutritional supplements that you may need.
Healthy Foods for a Healthy Mother
- Dairy Products with Low Fat
Dairy products, whether yoghurt, milk, or cheese, are essential for healthy breastfeeding. Milk contains vitamin D, which helps to strengthen bones. Besides providing protein and B vitamins, dairy products are an excellent source of calcium. If breastfeeding, your milk contains calcium that will help your baby’s bones develop, so you must consume enough calcium to meet your needs. Try to drink 3 cups of milk in your diet each day.
Iron-rich beans, particularly dark-coloured ones like black beans and kidney beans, are excellent breastfeeding food, especially for vegetarians. They’re an inexpensive source of high-quality, non-animal protein.
- Brown Rice
You might be tempted to limit your carbohydrate intake to lose the baby’s weight. Don’t. If you lose your extra pounds too quickly, you may produce less milk and feel sluggish. To maintain energy levels, incorporate whole-grain carbohydrates such as brown rice into your diet. Brown rice provides your body with the calories required to produce high-quality milk for your baby.
- Oranges
Oranges are portable and nutritious energy boosters. Because nursing mothers require more vitamin C than pregnant women, oranges and other citrus fruits are excellent breastfeeding foods. Can’t find the time to eat a snack? Drink some orange juice throughout the day to get the vitamin C benefit, and you can choose calcium-fortified varieties to get even more out of your drink.
- Eggs
Eggs are a versatile way to meet your protein requirements. For breakfast, scramble a couple of eggs, toss a hard-boiled egg on your lunch salad, or have an omelette and salad for dinner. Try to have DHA-fortified eggs to increase the amount of this essential fatty acid in your milk.
- Green Leafy Vegetables
Include all the greens in your diet as they are high in vitamin A, which benefits you and your baby. The advantages do not end there. They contain vitamin C and iron and are an excellent non-dairy source of calcium. Green vegetables are also high in antioxidants that protect the heart and are low in calories.
- Whole-Wheat Bread
In the early stages of pregnancy, folic acid is critical to your baby’s development. But its significance does not stop there. Folic acid is an essential nutrient in breast milk that your baby requires for good health, and you must also consume enough for your well-being. It is fortified in enriched whole-grain bread and pasta, which also provide fibre and iron.