Supermoms need Superfoods

As a new mother, nourishing your body becomes paramount to support your own recovery and meet the needs of your growing baby. However, navigating the world of post-pregnancy nutrition can be overwhelming. It's essential to make informed choices and prioritize foods that fuel your body's healing process.

Stay powerful. These suggestions are part of a well-balanced diet, always speak to your health practitioner.

Low-fat dairy products

Breastfeeding or not, dairy products, whether milk, cheese or yogurt, are an excellent source of calcium, protein, and B vitamins.

Lean meat

Lean red meat is low in saturated fat and can offer vital nutrients, such as high-quality protein, iron, zinc, and vitamin B12, that can help boost your overall health.

Pulses

Pulses (dals) are a primary element in a well-balanced vegetarian diet. They are good sources of protein, fiber, vitamins, and minerals. Pulses also prevent fat from accumulating in the body.

Legumes

Dark-colored legumes such as kidney beans and black beans are a high source of non-animal protein. They are perfect for vegetarians and vegan mothers.

Green vegetables

They are an excellent source of vitamins and minerals. Green veggies are also low in calories and rich in heart-healthy antioxidants, which help in losing post-pregnancy weight. 

Blueberries

A great choice to meet your daily nutrient requirements post-pregnancy, blueberries are filled with the right amounts of vitamins and minerals. Moreover, they offer healthy carbs which raise your energy levels.

Whole wheat bread

Fortified whole-grain bread and pasta are good options to increase your daily dose of iron and fiber, including folic acid.

Whole-grain cereal

When you have a sleepless night, whole grain cereals make the best breakfast option for the next morning. Most of the cold cereals available are fortified with vitamins and minerals, which help in meeting your everyday requirements.

Eggs

They are a rich source of protein. You may have egg scramble for breakfast, hard boiled egg along with a salad for lunch, or an omelet for dinner. 

Water

Juice and milk are hydrating, but neither is as hydrating as water. Cut down the caffeinated drinks as they can cause sleep problems.

Turmeric

Turmeric contains essential vitamins and minerals including vitamins B6 and C, potassium, manganese, magnesium, and fiber. Turmeric aids in treating inflammation and therefore, helps heal post-pregnancy wounds and stomach disorders. You may consume it by adding half a teaspoon to one full glass of warm milk, preferably before bedtime.

Dry Ginger Powder 

This is another common ingredient you should include in your post-pregnancy diet as it contains vitamins B6 and E, magnesium, iron, potassium, manganese, and selenium. It is known for its anti-inflammatory uses.

Carom seeds

Carom seeds are known to stimulate milk production and aid in the contraction of the uterus. They also relieve pain from indigestion and gas. They have antibacterial, antifungal, antioxidant, and antiseptic properties. You can toss a few carom seeds in your food as a seasoning or drink water boiled with carom seeds.

Finger millets

This is an excellent source of iron and calcium. It will help you renew the strength you lost during birthing. If you are allergic to dairy products, this can be the best alternative.

Almonds

It is another ideal food to include in your post-pregnancy diet. The rich carbohydrates, fiber, vitamins B12, E, magnesium, manganese, copper, zinc, calcium, and potassium present in these nuts help you recover from delivery. 

Fenugreek seeds

Fenugreek seeds are a rich source of calcium, iron, vitamins, and minerals. You can add a few seeds in the daily dishes that you make, or dry fry and powder them, and mix in your food. You can also consider taking fenugreek tea, a favorite drink for nursing mothers.

Sesame Seeds

The abundant iron, calcium, magnesium, copper, and phosphorus levels in sesame seeds make them suitable for a post-pregnancy diet. They help in replenishing your body system with essential minerals and regulating bowel movements. 

These are the superfoods that you can add to your post-pregnancy diet. For a customized diet plan, you may consult a doctor or a dietitian. However, before you include any food in your diet, you need to consider your health requirements and those of your baby too. Tweak your plan in consultation with your dietitian to meet your specific needs.