Super-foods every new mom should eat


You’ve just given birth, your baby takes up most of your time and you’re wondering where you’ll get the energy to not only look after your newborn but to also start work on losing all those pounds you gained while being pregnant.Experts say that certain foods give you the energy that you so crucially need at this stage in your life. Here are some super-foods that should be a part of your diet.SalmonSalmon is packed with a type of fat called DHA, which is very important for the de-velopment 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 because experts recommend just two servings a week.Dairy productsHealthy breastfeeding takes place when your own intake of dairy products is ad-equate. Lactating mothers are encouraged to have cheese, yogurt and milk in their diet. Milk contains vitamin D, essential for healthy bones. Dairy products com-prise protein, vitamin B and calcium — all essential nutrients for your growing baby.LegumesBlack beans and kidney beans are packed with iron — which make them an excel-lent breastfeeding food.BlueberriesFruits are packed with vitamins, minerals and fibre, so experts suggest having fruit on a daily basis. Blueberries are filled with vitamins and minerals as well as carbohy-drates that keep your energy levels high.Brown riceOnce in a while it’s okay to eat carbs in spite of trying to lose your pregnancy weight. Whole-grain carbs like brown rice will ensure that your energy levels stay up. And the calories that they provide help you improve the quality of your breast milk.OrangesBreastfeeding mums need more vitamin C than pregnant women and should include citrus fruits like oranges in their diet. Even orange juice is a great option to have on a regular basis.EggsEggs contain protein, which your body re-quires on a daily basis. Whether you have them scrambled, fried or hard-boiled, eggs are a must for every breastfeeding mum.Whole-wheat breadRemember how your doctor insisted that folic acid was a must while you were preg-nant? Don’t stop just because you’ve given birth. Babies need folic acid to stay healthy and breastfeeding mums need it too. Whole-grain breads and pastas comprise folic acid as well as fibre and iron.Green vegetablesLeafy green vegetables like spinach and broccoli are filled with vitamin A, excellent for you and your baby. They’re also a great source of calcium, iron, vitamin C and heart-healthy antioxidants. The best part? They’re low in calories.Whole-grain cerealA healthy, wholesome breakfast is especial-ly important for new mums. And a breakfast of whole-grain cereal (fortified with essen-tial vitamins and nutrients) is just what experts recommend, which will help you kickstart your day.WaterWhen you’re breastfeeding, you’re more probe to dehydration. Hence, to make sure your milk production level is up, stay well-hydrated. Keep sipping on water throughout the day, as much as you can. Include juices and milk in your diet but stay away from caffeinated drinks like coffee or tea. Caffeine can cause your baby to sleep poorly.