Stay Healthy & Well-fed While Taking Care of Your Newborn

Stay Healthy & Well-fed While Taking Care of Your Newborn

Charlotte Torris

For new moms, you might be cycling through an uncontrollable array of emotions or totally exhausted from choosing the best nursing tank tops. You are indeed in the newborn phase of parenthood if you are experiencing these normal feelings! It can be tough to handle this new way of life, crying, sleeping, feeding and repeating.

In fact, it might also be hard to stay healthy and well-fed while taking care of a newborn. Worry no more! We’re here to help you cope with your new yet challenging life! You should learn what foods moms should include in their diets.

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For almost nine months, the food that you ate fueled you and your baby. After giving birth, your diet is very crucial too, so you have to be very careful about choosing the right food for yourself. It will help aid your body to recover and help you get the necessary energy to care for your little angel. That’s why it is important to know what nutrition you need so you can stay healthy and well-fed as you bring up your baby

How much food mom should you eat?

During the months after your child's birth, most of the food you will need daily is between 1800 to 2200 calories. If you are nursing, you will probably need 500 more. You should talk to a doctor in order to figure out the right amount needed and to determine if you should continue vitamin supplementation. Also, be aware of new food allergy's that you might encounter after childbirth.

What are the needed nutrients?

Though you are not eating for two, your body needs to reestablish a lot of important nutrients. So, at every meal, you should fill half of the plate with vegetables and fruits. It is recommended that the other half include whole grains such as whole-grain bread, brown rice or oatmeal. You should try limiting or avoiding processed or packaged foods and drinks which are high in saturated fat, salt and extra sugars.

Also, be aware that you need to get enough of the following:


You will need 1000 milligrams, which is about three servings of low-fat dairy every day. If you do not consume dairy, make sure to eat calcium rich foods such as seeds, beans, lentils and leafy greens.


Foods such as beans, lean meats, seafood, soy products and eggs are rich in protein that help the body to recover from childbirth. You should aim for at least five servings a day or seven once you are breastfeeding. 


Iron helps the body make new blood cells, which is especially important once you've lost a lot of blood during your delivery. Poultry and red meat are high in iron, along with beans and tofu. Whether you go vegetarian or you eat meat, the daily need of a lactating woman is about 9 mg daily for women with ages 19 above and 10 mg for adolescents daily.

For those with twins, are vegan or have a health condition, you should check with a doctor. You might need a supplement to get the necessary amount of iron in your diet.

Choosing the right food for recovery and/or breastfeeding is crucial in the weeks after your delivery. Indeed, the food you eat and the way you care of yourself plays a crucial role in the development of your newborn!




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