12 Superfoods for New Moms

Medically Reviewed by Dr. K on 27 April 2021

Table of Contents:


  1. Salmon
  2. Low-Fat Dairy Products
  3. Lean Beef
  4. Legumes 
  5. Blueberries 
  6. Brown Rice 
  7. Oranges 
  8. Eggs 
  9. Wholewheat Bread 
  10. Leafy Greens 
  11. Whole Grain Cereal 
  12. Water

12 Superfoods for New Moms


It's possible that losing the pregnancy weight is on your mind. But there's something much more crucial for your body when your baby arrives: eating foods that provide you with the energy you need to be the best mom you can be.


Eating nutritious meals on a regular basis can help you make the most of the energy you have as a new mom. If you're nursing, the quality of your breast milk is fairly consistent regardless of what you eat. But there's a catch: if you don't get enough nutrients from your food, your body can substitute your intake from its own stores. As a result, make sure you and your baby have all of the nutrients you need. It would be beneficial to both of you.

Make these nutritious meals a part of your daily diet.



There is no such thing as an ideal meal. When it comes to a nutritional powerhouse for new mothers, though, salmon comes close. Salmon, like other fatty fish, is high in DHA, a type of fat. DHA is essential for your baby's nervous system to develop properly. DHA is found in all breast milk, but amounts are higher in the milk of women who consume more DHA in their diets.


Salmon contains DHA, which can make you feel better. It may help to avoid postpartum depression, according to studies.


One word of caution: the FDA advises breastfeeding mothers, pregnant women, and women who might become pregnant to restrict their salmon intake. A weekly intake of 12 ounces, or the equivalent of two main meals, is recommended by the guidelines. The aim is to keep your new child from being subjected to so much mercury.


The amount of mercury in salmon is known to be low. Other species, such as swordfish and mackerel, have high levels of mercury and should be avoided at all costs. The average is 12 ounces. It won't matter to eat more in one week, such as three meals instead of two, as long as you eat fewer the following week.

Low Fat Dairy Products


Dairy products, including yogurt, milk, or cheese, are an important part of a healthy breastfeeding diet. Milk is high in vitamin D, which helps to strengthen bones. Dairy products are one of the best sources of calcium, in addition to providing protein and B vitamins. Since your milk is filled with calcium to help your baby's bones develop, it's important that you eat enough calcium to fulfil your own needs if you're breastfeeding. Have at least three cups of dairy in your daily diet.

Lean Beef


Iron-rich foods like lean beef will help you feel more energized as a new mom. Iron deficiency will drain your energy, finding it difficult to keep up with the demands of a newborn baby.


Nursing mothers need additional protein and vitamin B-12. Both can be found naturally in lean beef.




Beans high in iron, particularly dark-colored beans including black beans and kidney beans, are an excellent breastfeeding food, especially for vegetarians. They're a low-cost, high-quality source of non-animal protein.




Breastfeeding mothers should consume at least two cups of fruit or fresh juice every day. Blueberries are a great way to satisfy the nutritional needs. These satisfying and delicious berries are rich in vitamins and minerals, as well as a balanced dose of carbohydrates to keep the energy levels high.


Brown Rice


To shed the baby weight, you might be tempted to eat less carbohydrates. Do not do this. Losing weight too fast, you may produce less milk and feel exhausted. To hold your energy levels up, include whole-grain carbohydrates like brown rice in your diet. Brown rice, for example, provides the calories your body requires to provide the highest-quality milk for your baby.




Oranges are a perfect snack to increase energy since they are both portable and healthy. Since nursing mothers need more vitamin C than pregnant women, oranges and other citrus fruits are excellent breastfeeding foods. Just can't seem to find the time to sit down and have a snack? As you go about your day, sip on some orange juice to get your vitamin C fix, and go for calcium-fortified varieties to get even more out of your drink.




Eggs are a versatile way to satisfy your protein requirements on a regular basis. Breakfast with scrambled eggs, lunch with a hard-boiled egg or two, and dinner with an omelette and salad.  Choose DHA-fortified eggs to boost the amount of this essential fatty acid in your milk.

Wholewheat Bread


In the early stages of pregnancy, folic acid is essential for your baby's health. The significance, though, does not stop there. Folic acid is a critical nutrient in breast milk that your baby needs for optimal health, and it's therefore important that you eat plenty for your own wellbeing. It's reinforced in enriched whole grain breads and pastas, and it also provides a good dose of fiber and iron.


Leafy Greens


Vitamin A is plentiful in leafy green vegetables such as spinach, Swiss chard, and broccoli, which is beneficial to both you and your baby. The benefits don't end there. They're a good non-dairy calcium source, as well as a good source of vitamin C and iron. Green vegetables are often low in calories and high in heart-healthy antioxidants.


Whole Grain Cereal


A nutritious breakfast with whole grain cereal is one of the best meals to boost energy for new moms in the morning after yet another sleepless night. To help you meet your daily needs, several cold cereals are fortified with vital vitamins and nutrients. Stir blueberries and skim milk into a tasty serving of oatmeal to make a healthy, hot breakfast.



Breastfeeding mothers are particularly vulnerable to dehydration, which drains their energy. Make sure you stay hydrated to maintain your energy levels and milk production. Drinking juice and milk will help you diversify your options and satisfy some of your fluid needs. Caffeinated beverages such as coffee and tea, on the other hand, are discouraged. Limit yourself to no more than 2-3 cups a day, or go decaf. Caffeine will cause your baby to become irritable and sleep poorly if it gets into your breast milk.


Referenced on  14.4.2021

  1. Melinda Johnson, MS, RD, national spokeswoman, Academy of Nutrition and Dietetics, formerly the American Dietetic Association.
  2. La Leche League International: “Cooking up healthy meal plans."
  3. American College of Nurse-Midwives; gotmom.org: “How Do Diet, Medications, and Alcohol Affect Breastfeeding?"
  4. Goldberg, G. Journal of Family Health Care, 2005.
  5. Alabama Cooperative Extension System: “Nutrition for the nursing mother."
  6. University of California, San Francisco Children's Hospital: “Nutrition Tips for Breastfeeding Mothers."
  7. FDA: “What You Need to Know About Mercury in Fish and Shellfish."
  8. American Academy of Pediatrics: “Transfer of drugs and other chemicals into human milk."
  9. https://www.webmd.com/parenting/baby/breast-feeding-diet#3-11

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