Having a new baby in the house leaves little time for meal planning, but you need a healthy diet to maintain your energy. A good diet is particularly important if you are breastfeeding your new baby. The key is to find meals and snacks that are quick and easy, while also being nutrient packed. These tips can help you get started on choosing the best foods after delivery.
Simple, Satisfying Snacks
One of the challenges of being a new parent is finding enough time for everything you need to do each day. This can lead to skipping homemade meals in favor of snacks that can be eaten while feeding or rocking your baby. To get the most out of your snacks, look for foods that are low in fat and sodium. Almonds, for instance, have heart healthy vitamin E and protein. Nut butters, such as cashew butter, without added sugar are also a protein packed choice rich in vitamins and minerals. Protein is important to prevent anemia, which is a lack of iron in the body, after pregnancy.
Fruits are also simple snacks that you can eat without a lot of prep work. Choose citrus juices to accompany protein based foods, since the vitamin C in citrus helps your body absorb iron. Adding fresh raspberries or blueberries to a raw spinach salad adds both immune boosting vitamin C and calcium to your diet. If you are trying to increase your iron intake because of anemia, avoid drinking milk or eating dairy for a couple of hours after eating protein since milk products reduce the amount of iron absorbed by the body. Milk and dairy foods are excellent for postpartum mothers, however.
Simple Meal Ideas
A breakfast of yogurt with fruit and granola is both quick and healthy. Yogurt contains calcium and protein, which are both needed to maintain energy and boost your mood. It is best to pair foods with whole grains, such as whole wheat bread, brown rice, or oats. While grains contain complex carbohydrates that help you feel full longer and regulate your mood. Quick meals can include a while grain pita filled with hummus,a protein rich food, and any fresh vegetables you like.
Eating a wide variety of fresh, unprocessed foods is best. If you want to cook, opt for baked fish with fresh herbs and lemon juice. Fish cooks quickly and is rich in omega-3 fatty acids. Baked or broiled foods are also less time consuming to prepare, leaving your hands free to care for baby.
Your Personal Health Needs
New moms are often breaking physically from the birth of their baby and require food that promotes the healing process. Fiber is especially important for new mothers who are experiencing constipation. Constipation is very common in the first days and weeks after having your baby. Fiber cereals, prunes, and plenty of water can help reduce constipation. Water is also vital to breastfeeding since it helps to ensure you are producing enough milk for your infant.
Milk and fruit juice are also part of a healthy diet. Adding low-fat milk to a whole grain cereal that has a high fiber content is a simple, nutritious breakfast option. Don’t forget that breastfeeding moms need about 200 additional calories per day. One serving of almonds or another healthy snack can help you meet your additional calorie needs.
Guest Post Author Bio
Trishia Laucklier is a fitness and nutrition enthusiast who is helping men and women alike gain confidence and pride with Austin Skinny Limits.