New Moms Super Foods

Here is a compilation of some super foods that new moms should consume.

Last Updated: Oct 22, 2020 11:29 GMT

New Moms Super Foods
New Moms Super Foods

Why super foods are important?

Post-delivery, your objective could be to lose the extra weight you have gained during your pregnancy. But do remember that to combat the postpartum depression and to enrich your milk supply, certain super foods are necessary. These super foods provide you the energy to look after your newborn and strengthen the production of breast milk. So remember to maintain a healthy lifestyle and have a balanced nutritious diet.


Salmon is super good food for a new mom. It is rich in a fat called DHA and vitamin D and vitamin B12. DHA is important for the development of your baby’s nervous system. It also helps prevent postpartum depression. In order to reduce the amount of mercury your child is exposed to, the FDA recommends that breastfeeding women, women who plan to get pregnant and pregnant women should limit the intake of salmon to not more than 12 ounces (2 servings per week).

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Low-Fat Dairy Products

You can choose dairy products in the form of yogurt, cheese or milk. Consumption of dairy products is an important part of healthy breastfeeding. Dairy products are rich in B vitamins, protein and calcium. The calcium in milk helps in providing the structure and development of healthy bones to your baby. It is advisable to intake 3 cups of dairy in your diet each day. If your baby is diagnosed to have milk intolerance, then dairy products should not be a part of your diet.

Lean Beef

Lean beef contains a high amount of iron, vitamin and protein that helps to maintain your energy levels as a new mom. You can opt for grass fed beef as it has a high amount of omega 3 fatty acids and contains no added antibiotics and hormones.


Vegetarians can opt for legumes like kidney beans and black beans that are rich in iron, protein, minerals and phytochemicals. These phytochemicals are proven to stimulate the immune system, anti-carcinogenic, anti-inflammatory and also regulate the hormone levels.

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Two or more servings of fruit or juice per day are a must for breastfeeding moms. Blueberries are filled with vitamins and minerals and high doses of carbohydrates to keep up the energy levels.

Brown rice

Losing the pregnancy weight immediately after the arrival of your little one is always not a good idea. It will make you sluggish. Opt for healthy whole grains like brown rice to withstand the energy levels. Brown rice provides you the calories required to make the breast milk for your baby.


As nursing mothers require a good amount of vitamin C, oranges and citrus fruits are the best source of it. You can get much more energy from calcium fortified varieties.

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Your daily protein needs can be best met with consumption of eggs. Eggs contain choline, lutein, vitamins B12 and D, riboflavin and folate. It can be in the form of scrambled eggs, hard boiled egg, omelet or whatever form you wish to eat. DHA fortified eggs are also available, so that you can maintain the levels of it in your milk.

Whole wheat bread

For your wellbeing and your baby’s health, folic acid is very essential. Enriched whole-grain breads and pastas not only contain high levels of fiber and iron but also fortified with folic acid.

Leafy Greens

Spinach, Swiss chard, and broccoli contain vitamin A, C, E and K, calcium, fiber, antioxidants, minerals and iron. One happy thing is they are low in calories.   


Nursing moms are likely to get dehydrated. Meet your fluid requirements by consuming lots of water and juice. Also minimize the amount of caffeinated drinks like coffee or tea (2 to 3 cups a day).

Nuts and seeds

Nuts and seeds contain protein, fiber, vitamins, minerals, antioxidants and healthy unsaturated fats. Almonds are a good non dairy source of calcium.


Garlic is very important for lactating mothers as it is proven to boost the milk production. It is antimicrobial and fights against infections.

Stay healthy! Happy Parenting.

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