Salmon Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention, and rightly so. It is full of a fat called DHA which is crucial for the development of you and your baby’s nervous system.
Remember that even though salmon is great for you, you should limit yourself on how much you are consuming on a weekly basis (around 12 ounces) so that you can limit the amount of mercury your baby is exposed to. Whilst mercury is low in salmon compared to other fish, it is still helpful to make sure you don’t overconsume it.
Smoothies Healthy smoothies are infinitely adaptable and jam-packed with nutrition, they can be made in a matter minutes and are extremely easy to take with you as they are to sit and sip. And when your you just don’t have the time to make a full blow meal due to mother duties, the whirled coldness of a smoothie can be the hit of nutrients your body desperately needs. Getting the right balance of nutrients will enable your body to heal much more quickly, and foods such as blueberries, avocado and spinach all have healing properties. Avocado is particularly good to eat postpartum as it has a high volume of good fats.
Legumes Iron-rich beans, particularly dark-coloured ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. Beans and legumes are rich in plant protein, fibre, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat. Legumes are similar to meat in nutrients, but with lower iron levels and no saturated fats. Not only are they amazingly healthy for you, but they are also cheap.
Brown Rice You might be tempted to cut back on carbs to help lose the baby weight. Don’t. Losing weight too quickly may cause you to make less milk and leave you feeling sluggish. Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby. Brown rice is greatly nutritious and is also a gluten-free grain that contains a huge amount of vitamins, minerals and helpful compounds. Eating whole grains like brown rice can help avert or improve several health conditions, including diabetes and heart disease.
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