Health first: The food route for new moms

Becoming a mother comes with its fair share of highs and lows. But as time-consuming taking care of an infant can be, it’s important that you look out for yourself as well. Staving off hunger and boosting energy by feeding your belly the right types of foods will increase nutrients for both you and your baby. As compiled from Fitness, Healthy Eating and Boots magazines include the said amounts of these five super foods in your daily diet. Follow these tips as they will make you take a leap from being a new mom to a super mom.

High-fibre cereal



Having a bowl of cereal first thing in the morning will satiate your hunger and help prevent constipation, which is a common problem for new moms as breastfeeding hormones can slow down intestines. Top your cereal with a dollop of low-fat yogurt. Besides being calcium-rich, the yogurt contains probiotics, bacteria that can aid in digestion.



Eat it: Everyday Flank steak



Beef is packed with iron and zinc, two important minerals for regaining your energy and producing breast milk. Flank is one of the least fatty cuts, adding more nutrients to your calorie bucket. Grill and slice it and eat it with salad greens. Opt for lean cuts, including round steak, to reap the nutritional benefits of beef without the fat. There’s no denying that lean beef offers beneficial nutrients but make sure to consume it in moderation, as a study by the Harvard School of Public Health recommends.

Eat it: Up to three times a week

Eggs



To help shed the weight you gained during pregnancy, eat eggs for breakfast. A recent study suggested that consuming eggs will help you eat fewer calories the rest of the day. A single egg has around six grams of filling protein, which means you won’t feel the urge to munch on food even an hour later, says Bridget Swinney, author of Eating Expectantly. Eggs are also one of nature’s best source of choline, a nutrient crucial for building the memory centre of a baby’s brain that, like all nutrients, can be passed to your infant through breastfeeding.

Eat it: Everyday

Spinach salad



The nutritious leafy green has two essential components that new moms need. First, spinach comprises folic acid, which helps produce new blood cells, especially important for women who experience blood loss during delivery. Second, it contains manganese, a nutrient that assists in the strengthening of bones, cartilage and the development of collagen. This is key for women recovering after a C-section delivery.

Eat it: As often as you like

Brown rice



If you’re attempting to lose baby weight, you might be tempted to cut back drastically on carbohydrates. But losing weight too quickly may cause you to produce less milk for the baby and leave you feeling tired and inactive. It’s better to incorporate healthy, wholegrain carbohydrates such as brown rice into your diet to keep your energy levels up. Also, foods such as brown rice provide your body with the amount of calories it needs to produce the best quality milk for your baby.

Eat it: Up to four times a week

Published in The Express Tribune, November 23^rd,  2015.

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