Foods that new mother should include in her diet

A new mom needs energy not only for herself but also to look after the newborn. She is also keen to loose weight gained while being pregnant.

Here are some foods that should be a part of her diet:

• DAIRY PRODUCTS: Breastfeeding is healthy for the newborn only when mom’s own intake of dairy products is adequate. Mothers who breastfeed benefit by having cheese, yogurt and milk in their diet. Milk contains vitamin D, essential for healthy bones. Dairy products comprise protein, vitamin B and calcium – all essential nutrients for the growing baby.
• LEGUMES: Kidney beans and black beans are packed with iron, making them good breastfeeding foods.
• BLUEBERRIES: Fruits contain vitamins, minerals and fibre, hence good to take on a daily basis. Blueberries are packed with with vitamins and minerals as well as carbohydrates that keeps energy levels high.
• BROWN RICE: At least twice a week have wholegrain carbs like brown rice – it helps to keep energy levels up. Also, the calories that they provide helps improve the quality of breastmilk.
• WHOLE-WHEAT BREAD: Whole-grain breads and pastas comprise folic acid as well as fibre and iron. Folic acid is required by both the mother and the newborn.
• GREEN VEGETABLES: Green leafy vegetables like spinach and broccoli are filled with vitamin A – excellent for both mom and the baby. They’re also a source of calcium, iron, vitamin C and heart-healthy antioxidants. And they are low in calories.
• WHOLE-GRAIN CEREAL: New mothers should have a healthy, wholesome breakfast of wholegrain cereal fortified with essential vitamins and nutrients. It helps kickstart the day.
• ORANGES: Fresh oranges or other citrus fruits should be consumed on a regular basis as new mums need more vitamin C than when pregnant.
• SALMON: Salmon is packed with a type of fat called DHA that is important for the development of a baby’s nervous system. While DHA is present in breast milk, its levels are higher in women who get more DHA from what they eat. However, limit the salmon portions in your diet to just two servings a week.
• EGGS: Eggs contain protein, which the body requires on a daily basis. Take it in any form – scrambled, fried or hard-boiled