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Healthy Foods to Nurture the New Mom

February 8, 2014 by Dr. Lyndsay Wareham, ND Leave a Comment

baby&mom3Ensuring that a woman is well-nourished after she’s had the baby is just as important as it was during pregnancy, and sometimes even more so! The few days after a woman gives birth is when milk supply is being established and is often so busy for the New Mom as she’s getting to know the baby and his/her rhythms. Having help during this time is essential, especially when it comes to having household chores done for her like cleaning and cooking. If you’re a friend, relative or partner wondering how you can best support the New Mom, cooking her a meal, serving her a snack, making her tea, or filling up her water glass are often very appreciated. You can browse our recipe section for some ideas for nutritious meals, such are our Rice & Beans, Red Lentil Dahl, Warm breakfast cereal,  Warming rooibos chai tea, Maple-kissed sesame seed cookies, and the delicious Blueberry Green Smoothie… and stay tuned for Oatmeal Lactation Cookie Bar recipe 🙂

As a guideline, here is a list of foods that are nourishing for the New Mom:

*choosing organic nuts, seeds, grains (especially rice), veggies & fruits (especially the ‘Dirty Dozen‘) as much as possible would be ideal!

  • oats, especially steel cut oats 
  • whole grain brown rice, quinoa, millet, and amaranth
  • organic, free-range chicken
  • free range or organic eggs
  • wild sockeye or pacific salmon
  • lentils, beans (think hearty soups, casseroles, veggie chili, one-pot-wonders, hummus)
  • sesame seeds (high in calcium!) and tahini (sesame seed paste)
  • raw nuts and seeds (like walnuts, almonds, hemp seeds, and flax seeds)
  • nut and seed butters
  • healthy oils (olive oil, avocado oil)
  • root veggies such as yams, squash, sweet potato, and carrots
  • fresh fruit such as apple or pear (add a nut butter or handful of nuts for added nutrition)
  • organic berries, especially blueberries
  • lots of dark green leafy veggies
  • lots of fresh purified water
  • warming herbs and spices like cinnamon, ginger, cloves, and cardamom
  • nutrient teas (my favourite was a mixture of nettle, raspberry leaf, and fennel seeds to enrich milk supply and contract the uterus)
  • herbal teas like rooibos, ginger, chamomile, and echinacea

And because of baby’s sensitive tummy during this tender time, foods to limit or avoid during the postpartum period are:

  • caffeine
  • alcohol
  • dairy products
  • wheat and gluten
  • citrus fruits, especially fruit juice
  • lots of cruciferous veggies (brussel sprouts, cabbage, broccoli)
  • raw garlic and onions
  • spicy foods
  • nightshade vegetables – eggplant, tomatoes, potatoes & peppers 
  • chocolate …too much chocolate, that is 🙂 
  • iron supplements (check your multi-vitamins for iron as well)
  • herbal teas like peppermint, sage, and parsley (which may decrease milk supply)
  • any foods that are known sensitivities for you

This is a very special time in a New Mom’s life, and helping her out in the ways that you know how is a little effort that goes a long way.

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Sleep, eat, rest. Repeat…

Filed Under: Articles, Pregnancy & Postnatal Tagged With: best food for breastfeeding moms, best food for new moms, best foods for new mom, best foods for postpartum, food for new moms, healthy meals for new mom, meals for new moms

Meet Dr. Nicholas ND & Dr. Lyndsay ND

We are two naturopathic doctors with a vision to inspire healthy cooking, healthy eating, and healthy living for you and your family.  Read more about us >>

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