9 Super Foods for New Moms

super foods for new moms

Becoming a mother is the most wonderful feeling in the world. You feel lucky and empowered that you brought a living soul into this world. But as with great power comes great responsibility, so is the case with motherhood. After giving birth, your responsibilities increase as you have to take care of the baby as well as yourself.

It is a common thing to put yourself last in motherhood, but when you are a new mom, your health also affects your child’s health. A healthy and nutritious diet is the only thing that will ensure your and baby’s sound physical and mental health.

If you are breastfeeding too, you will need more energy than before. Healthy and nutritious foods can give you the energy to nurse your baby, and tackle the sleepless nights while you fulfill all other duties.

Here is a list of nine super foods for new moms.

1. Brown Rice:

The temptation to lose the baby weight might lead you to cut carbs, but this is the time of your life when you need the most energy and nutrition. If you try to lose weight quickly, it will make you feel sluggish. Integrate healthy carbs, like brown rice into your diet. This is a healthy way to maintain your energy and produce the best-quality milk for the baby.

Since the food you consume affects the baby’s health, it’s preferable to consult your doctor to propose a diet plan. Because different conditions require specific diet plans. For example, if a child gets a birth injury due to any of the different malpractice types, they will need a specific, nutritious diet that a physician recommends.

2. Salmon:

Salmon is a nutritional powerhouse. Salmon is a fatty fish that has a high amount of fat known as DHA. DHA is very important for the development of a baby’s nervous system. DHA is also present in breast milk. Women who incorporate DHA fat in their diets have higher DHA in their breast milk.

Also, the DHA in salmon improves mood, which is a good prevention of postpartum depression. Doctors recommend having 12 ounces (0.45 kg) of salmon per week.

3. Whole-Wheat Bread:

Incorporating whole wheat bread in your diet is significant during pregnancy and also after giving birth. Pregnant women and new moms need folic acid, as it is crucial for the child’s health, and whole grain bread and pasta are rich in iron, folic acid, and fiber.

Especially if you are breastfeeding, having whole wheat bread in your diet will give you the energy your body needs to produce milk.

4. Spinach:

All doctors recommend adding green leafy vegetables to your diet after giving birth. It is because they have high amounts of vitamin A. Spinach is the perfect leafy vegetable to consume.

It has properties such as increasing breast milk production, replacing dead cells during birth with new cells; and reducing depression. Have it with a salad or as juice.

5. Eggs:

Eggs can boost your energy and improve your health like no other food can. Eggs are rich in lutein, proteins, vitamins B12 and D, choline, folate, and riboflavin. The best thing about eggs is that they are easy to make. Even having boiled eggs can be enough to give you all the benefits.

You can have them scrambled, poached, hard-boiled, fried, omelet, or any way you like; all easy, quick, and delicious.

6. Avocados:

Since new moms are adjusting to new mom life and have so many responsibilities, they feel hungry often and want something nutritious yet quick. Well, Avocados are here to help you.

80% of an avocado is fat, and they make you feel full for a longer time, so you won’t feel hungry frequently. They contain heart-healthy fats, vitamin B, K, C, and E. They are also rich in folate and potassium.

7. Dairy Products:

Add dairy products to your diet like milk, yogurt, cheese, etc. Not only will they provide you with protein and vitamins B and D, but also these products are a healthy source of calcium.

Calcium is necessary for babies to develop strong teeth and bones, and breast milk also has a high percentage of calcium. So if you consume calcium with these products, you will easily fulfill your and your baby’s calcium requirement.

8. Legumes:

A common issue that new moms often face after giving birth is constipation. Doctors prescribe them stool softeners, laxatives, or mineral oils to overcome this problem. But eating the right food also plays a huge part in solving this concern.

It is best to eat foods rich in fiber, such as lentils, peas, and beans. These can help alleviate constipation. Not only fiber, but they also provide zinc, magnesium, iron, folate, and calcium.

9. Nuts and Nut Butter:

You can snack on healthy foods if you do not feel like having a proper meal. Eat nuts as snacks. These are plant-based fats, and also an excellent source of protein. Fat is significant for your milk production, metabolism, and your baby’s brain and organ development. Just grab a handful of nuts when you feel your energy is low.

You can also opt for almond butter, peanut butter, or any other seed or nut butter. This way, you will get the needed dose of both protein and fat. You can have a spoonful or two, or spread it on a toast.


New moms have to do everything from taking care of the baby to going through sleepless nights. And this means a healthy diet full of nutritious foods is a must for you. Munch on these super foods and regain your energy in no time.

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