Saudi News Today for new mothers .. Make sure to add these foods to your healthy diet


Some women focus after the birth of their children on losing the extra weight that resulted from their pregnancy, but there is another thing that the mother should focus on more after the birth of her child, which is eating foods that give her the energy to be a better mother.

The mother, especially if she is breastfeeding her child, needs to eat healthy food to provide her body with the necessary nutrients and give it energy. The “webmd” website advises new mothers to add several foods to their diet, as follows:


Salmon, like other fatty fish, is full of a type of fat called DHA. DHA, which is necessary for the development of the baby’s nervous system, and breast milk contains DHA, but its levels are higher in the milk of women who get more DHA from their diets. The DHA in salmon also helps improve mood and prevent postpartum depression. It is preferable not to overeat, and for a woman to eat an average of 12 ounces, or the equivalent of two servings per week; This is to reduce the amount of mercury that a newborn child is exposed to.

Low-fat dairy products

Dairy products are an important part of healthy breastfeeding, and milk provides a boost of vitamin D that strengthens bones, in addition to providing protein, B vitamins and calcium. It is a good idea to include at least three cups of dairy products a day in a mother’s diet.


Eating it enhances the mother’s new energy because it is one of the foods rich in iron, and iron deficiency can deplete a woman’s energy levels, making it difficult for her to keep up with the requirements of a newborn baby, and in general, breastfeeding mothers need to eat more protein and vitamin B12. Lean cows are an excellent source of both.


Iron-rich beans, especially those of darker colors, such as black beans and kidney beans, are a great food for a mother who is breastfeeding.


Breastfeeding mothers should make sure to get two or more servings of fruit or juice every day, and blueberries are an excellent option to help the mother meet her needs because it is delicious and is rich in vitamins and minerals beneficial to the body, as well as it gives women a healthy dose of carbohydrates to maintain levels Her energy is high.

Brown rice

Adding whole grains, such as brown rice, to a mother’s diet helps maintain her energy levels, as foods like brown rice provide the body with the calories it needs to make the best quality milk for a nursing baby.


Eating oranges boosts energy in the body, and oranges and other citrus fruits are excellent foods for breastfeeding, as breastfeeding mothers need more vitamin C than pregnant women.


A mother can use eggs in multiple ways to meet her daily protein needs, for example you can mix two eggs for breakfast, or eat a boiled egg or two on a salad at lunchtime, or eat an omelette and a salad for dinner.

Brown bread

Whole grain bread and pasta provide a mother’s body with a healthy dose of fiber, iron, and folic acid, which is an important nutrient in breast milk that a baby needs in order for it to be healthy.

Leafy greens

Green leafy vegetables such as spinach, chard and broccoli are full of vitamin A, which is good for the mother and her baby, as well as a good source of calcium, and contains vitamin C and iron.

Whole grains

Whole grains are one of the best energy-boosting foods for new mothers in the morning, because they contain vitamins and nutrients that are beneficial to their body, and a healthy and hot breakfast can be prepared by stirring blueberries and skim milk in a delicious meal of oatmeal.


Breastfeeding mothers are particularly at risk of dehydration that drains energy, so the mother must maintain her energy levels and milk production by drinking juice and milk, and limit the intake of caffeine such as coffee or tea, because the entry of caffeine into breast milk can cause the baby to become The baby is irritable and is sleeping poorly.

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