New-Mommy Nutrition
The first of my mommy-friends are starting to have their second babies, so the rest of us are mobilizing the forces and descending upon their households bearing meals. And I never know what to prepare for these occasions. Does her family have any food allergies or aversions? Will they eat the meal right away, or will they freeze it? And, most importantly, are there certain foods or nutrients that a new mother should be eating?
I can’t recall what I myself ate in the weeks following the birth of my daughter… probably whatever dishes my kind family members bestowed upon me. But since I’m slotted to prepare a couple of meals on the food trees that have been put together for my post-partum friends, I decided to do a little research into the foods that are best for not only the recovery of childbirth, but that will help produce nutrient-rich breast milk to nourish a newborn.
Colorful Fruits and Vegetables: Antioxidant-rich fruits and vegetables will not only help the body recover, but will also pass along vitamins and nutrients to the baby through the breast milk.
Protein and Fiber: Both are nutrient-dense and will help feeling full for longer.
Calcium: Lactating women need even more calcium per day than when they were pregnant, and it should be consumed throughout the day since the body can only absorb a certain amount at a time.
Iron: Postpartum depression has been found to be linked to low iron levels, so foods rich in iron, like red meat, spinach and nuts, are important.
Zinc: Essential for a healthy immune system and tissue growth and repair, zinc can be found in meat, poultry, legumes, eggs and fish.
Essential Fatty Acids: For breastfeeding moms, these nutrients found in cold-water fish, nuts and seeds, can help build baby’s brain power.
Breastfeeding mothers need about 600 more calories a day than before their pregnancy.
For my first dinner-delivery I ended up preparing a Turkey-Spinach Lasagna recipe from Cooking Light magazine. With iron from the spinach and turkey, calcium and protein from the mozzarella and cottage cheese, and nutrients from the tomato sauce, I felt like it was a good, nourishing choice.
After delivering my meal (and cuddling the new baby), I went home to eat the dish of lasagna I’d prepared for my family. I may not be recovering from childbirth, but I have to admit… it hit the spot.
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