Your Nutritional Needs

Monday, June 22, 2015

New moms need to eat healthy foods to return to a healthy weight, keep up their energy, and adjust to changing sleep habits that come with caring for a baby around the clock. If you’re breastfeeding, it’s even more important to get lots of nutrients.

As you get used to your new post-baby body, eating the right foods will help you lose weight in a healthy way and get the nourishment you need.

It’s important to eat foods from all five food groups to keep your body healthy after childbirth. Here are some examples of healthy foods from each group:

  • The vegetable group – carrots, sweet potatoes, pumpkin, spinach, cooked greens, squash, tomatoes, and sweet peppers
  • The fruit group –cantaloupe, honeydew melon, mangoes, prunes, bananas, apricots, oranges, grapefruit, 100% prune juice or orange juice
  • The dairy group – fat-free or low-fat yogurt and milk, calcium-fortified soymilk
  • The grain group – fortified ready-to-eat cereals, fortified cooked cereals, bulgur, brown rice
  • The protein group – beans, peas, nuts, seeds, lean meat, oysters, mussels, crab, salmon, trout, herring, sardines, pollock. If you are breastfeeding, do not eat shark, swordfish, king mackerel, or tilefish, because they contain too much mercury.

If you are breastfeeding, you need more fluids. Try drinking a glass of water or other beverage every time you breastfeed. Health professionals recommend limiting your intake of soft drinks, fruit drinks, caffeine, and alcohol. 

As you focus on returning to a healthy weight, it’s important to remember the reason your body has changed so much – your new baby! Body Image: Learning to Love the New You offers tips for adjusting to your changing look. You can learn more about Healthy Weight Management for New Moms here.


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