Nutritive Postpartum Diet For Working Mothers

Are you a new mom who is struggling to find the best postpartum food? If you feel overwhelmed as a new parent trying to balance your hectic work schedule with a healthy postpartum diet, we've got your back with this list of the best food for new moms.

By Namami
19 Dec 2022

For many women, the pandemic has forced a reckoning between job objectives and family desires, and among those is the balancing act of motherhood, especially for new moms. As a working mother, after months of carrying your bundle of joy, it can be challenging to find a postpartum diet that fuels you for your hectic schedule.


Related story: 7 Nutrition Tips For Nursing Mothers


How many calories should new moms intake?

You would require 1,800 to 2,200 calories per day after giving birth. This amount may be higher if you are underweight, or are nursing more than one child. Consult your doctor to decide the proper dosage for your postpartum diet as well as the length of time you should continue taking supplements.


Nutrients You Need

The dietary guidelines for lactating mothers states that a mother’s need for iodine and choline increases during lactation. Dairy products such as eggs, or seafood help. Choline can be found in dairy and protein food groups, such as eggs, meats, some seafood, beans, peas, and lentils.

While breastfeeding, what you eat is crucial for your baby. Some of the best food for new moms after delivery includes whole grains, lean meats and proteins, fresh fruits and vegetables, low fat dairy, nuts, beans and legumes. Go through this list of best nutritious food for new moms to gain more insights.


Related story: 6 Foods To Boost Female Fertility


Superfood you can have as new mom after delivery

Stock up on nutritious foods. If your cabinets and refrigerator are packed with wholesome meals, you will be more likely to eat wisely. Concentrate on essential nutrients that contribute to the best postpartum food, such as:

1. Oats:

Plant estrogens found in oats have been connected to milk gland stimulation. All types of oatmeal like steel cut, whole, rapid cooking contains a staggering variety of nutrients, including protein, fibre, carbs, and phytochemicals, which all support your baby's ability to get a steady supply of healthy milk.


2. Fennel or Fennel Seeds

Phytoestrogens found in fennel and fennel seeds are proven to increase lactation. Fennel seeds, a type of plant used for flavour, are particularly beneficial because they can alleviate other unpleasant symptoms such as indigestion, stomach-ache, and acidity. As an alternative, you can make fennel tea.


3. Dark Leafy Greens

Spinach, kale, alfalfa, collard greens, beet leaves, and broccoli are high in nutrients and have long been used to support and encourage lactation. They all include phytoestrogens and are high in minerals, calcium, and iron, which are beneficial to your vitality and immune system.


4. Coconut

Coconut is another super food for lactating mothers. Mother's breast milk and coconut both belong to a special category of foods called "medium chain fatty acids" that include healthy saturated fats.

A mother's nutrition can be simply improved so she can create the hormones required for milk production. Additionally, breast milk contains important fatty acids as one of its constituent parts.


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Which food items should you avoid during breastfeeding?

Certain foods should be avoided or consumed less for your baby’s health during breastfeeding. Some of them are:


1. Fish (that are rich in mercury)

Infants are particularly susceptible to mercury poisoning, therefore, avoiding fish like bigeye tuna, swordfish, and tilefish will reduce the risk of poisoning.


2. Alcohol

You can have alcohol in your system for up to two to three hours. This is only for one drink; the longer it may take for alcohol to leave your system, the more it will hamper lactation.


3. Highly-Processed Food

If your food is highly processed, it may contain several additives such as artificial colours, flavours, or preservatives. As highly processed foods are generally low in essential nutrients and may affect your child’s health, it’s recommended that breastfeeding moms limit their intake of foods that are high in added sugars and processed fats.


4. Caffeine

Coffee, soda, and chocolates are some common sources of caffeine which can end up easily in your breast milk. To avoid irritation and interrupted sleep patterns in your baby, it is advised that mothers limit their daily caffeine intake to 300 mg or less while breastfeeding.


As a working professional, don’t ignore focusing on your postpartum recovery. Follow these wholesome food tips that will provide you with the necessary nutrients. Having a nutrient-rich diet is extremely crucial for your postpartum health. We hope these suggestions will help keep you and your baby healthy and happy.


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