Losing the weight you gained in pregnancy may be on your mind. But once your baby arrives, you'll find there are more important things than your body. Eating nutrient-rich foods through the day maximises the low energy that comes with being a new mum. Whatever your food choices, your breast milk stays about the same — but if you're not eating as much as your daily needs require, your body draws on your own stores. So make sure you and your baby get everything you need. Make nutrient-rich foods part of your routine, and your baby and your body will thank you.
Salmon: There's no such thing as a perfect food — but for strong nutrition for new mums, salmon comes close. Like other oily fish, it's rich in a fat called DHA, which is very important for your baby's nervous system. All breast milk contains DHA, but including it in your diet raises the amount in your milk. Its DHA also helps improve your mood — studies have found it plays a role in preventing postnatal depression. Note: the FDA sets a limit for pregnant and breastfeeding women of 2 servings of salmon a week to limit mercury intake. Salmon is recommended because it's considered low in mercury and rich in nutrients, but high-mercury fish like swordfish and king mackerel should be avoided.
Low-fat dairy: For a healthy breastfeeding period, make milk, yogurt and cheese part of your eating. Alongside protein, they're an important source of vitamins B and D and calcium. If you're breastfeeding, your milk is loaded with calcium to support your baby's bone development, so getting enough dairy matters for your own needs too. Don't forget to add 3 glasses of milk a day.
Lean beef: Iron-rich foods like lean beef are great for boosting a new mum's energy. Iron deficiency can make it hard to meet a newborn's needs and stay energetic. Mums also need extra protein and vitamin B12, and lean beef is a good source of both.
Legumes: Iron-rich beans, especially dark ones like black beans and borlotti, provide high-quality non-animal protein — a wonderful food for vegetarian breastfeeding mums in particular.
Blueberries: Breastfeeding mums should be sure to get at least two servings a day of fruit, fresh juices or unsweetened compotes made with fresh fruit. Antioxidant-rich blueberries are a wonderful choice — filling and delicious, full of the vitamins and minerals you need, and a healthy dose of carbohydrate to lift your energy.
Brown rice: Cutting carbohydrate can lead to your baby losing weight, so avoid low-carb diets in this period. Losing weight too fast can reduce your milk supply and cause sluggishness. Include whole grains like brown rice to keep your energy up and produce higher-quality milk.
Oranges: Portable and nourishing, oranges are wonderful for boosting a new mum's energy. Because breastfeeding women need more vitamin C than pregnant women, oranges and other citrus are perfect. No time to snack? Sip fresh orange juice through the day — pair it with a calcium-rich food to benefit even more.
Eggs: A natural source of vitamin D, egg yolk is important for keeping bones strong and for your baby's bone development, and eggs help meet your daily protein needs. Scramble a few for breakfast, add boiled egg to a lunchtime salad, or make an omelette — practical and filling. Include eggs to boost essential fatty acids like DHA in your milk too.
Whole-grain bread: Folic acid is very important for your baby's development in early pregnancy — and its importance doesn't end there. Folic acid is an important component of breast milk, so it should be eaten in enough amounts. Fortified whole-grain bread and pasta are strengthened with this wonderful nutrient, along with a healthy dose of fibre and iron.
Leafy green vegetables: Spinach, broccoli and chard are a good source of vitamin A for you and your baby — and their benefits don't stop there. They're also a store of non-dairy calcium, vitamin C and iron. Low in calories and full of heart-healthy antioxidants, they're delicious to boot.
Whole grains: One of the loveliest choices to boost energy after a sleepless night is a whole-grain breakfast cereal. Many cereals are fortified with nutrients and vitamins to meet daily needs. For a healthy, tasty breakfast, add oats, wheat germ and blueberries to a serving of milk.
Water: Dehydration is an important risk factor, especially for breastfeeding mums. Make sure you get enough water to keep your energy and milk supply up. You can meet some of your fluid needs with juice and milk, but be careful with caffeinated drinks like tea and coffee — don't have more than 2–3 cups a day, or choose decaf, because caffeine affects breast milk and can make your baby restless and sleep poorly.
Merve Tığlı Çınar, Dietitian