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  • Writer's pictureForthe Baby


Updated: Nov 14, 2022


If you're a new mom, you know that eating well is one of the most important things you can do for your baby. But it's also important to eat well for yourself. If you're breastfeeding, your body needs nutrients to produce breast milk and keep up with all that extra activity! As long as you're not nursing, breastfeeding or pregnant (or planning on becoming any of those things), these foods are helpful because they provide key nutrients that help mommies stay healthy during pregnancy or postpartum.


  • Eggs

  • Eggs and bacon (or other meats)

  • Cereal with milk or yogurt, served hot or cold

  • Beef stew, chicken soup with noodles and veggies (if you can tolerate dairy)

  • Sandwiches made from lean meat like turkey, chicken or tuna salad with lettuce leaves as “bread” if you are avoiding gluten

  • Tuna casserole (skip the canned stuff in favor of a homemade version made with chickpeas instead of tuna)

1) Salmon

Newly pregnant women need to up their intake of omega-3 fatty acids, which are critical for brain development. Many experts recommend eating at least two servings of fish per week. Salmon is a good source of both protein and omega-3s, plus vitamin D—a nutrient that helps your body absorb calcium.

-Trout -Flounder -Sardines -Herring

* Make it: Salmon is also delicious grilled, pan-seared, or baked with a simple lemon and herb drizzle. Pair it with some brown rice or quinoa and steamed veggies for a complete meal.

* Salmon is a good source of protein and omega-3 fatty acids * Omega-3 fatty acids are important for brain development * Salmon is also a good source of vitamin D

2) Yogurt

Yogurt is a great source of calcium and protein. You can eat it with granola or fruit, but you don't have to stop there. Try these tasty ideas:

  • Yogurt cheese. Mix 1 cup of yogurt with 2 tablespoons of salt, let sit overnight, then drain through cheesecloth overnight again. Repeat until moisture is gone (this may take up to 3 days). Store in the fridge for up to 6 months!

  • Yogurt dip. Mix yogurt with garlic powder, onion powder, salt and pepper in a small bowl; serve alone or with fresh veggies like carrots and celery sticks

However, you can also make your own yogurt at home. If you want to make yogurt without a yogurt maker, use these steps: Heat milk in a saucepan until it reaches 195°F (about 10 minutes). Remove from heat and add 1/2 cup of pre-made yogurt to the milk. Cover with a lid or plastic wrap and place in the refrigerator for about 8 hours or overnight. Strain the mixture through a fine mesh sieve lined with cheesecloth

3) Sweet Potatoes

Sweet potatoes are not just for Thanksgiving. They’re also a great food to eat when you are pregnant or breastfeeding because they contain:

  • Vitamin A and beta-carotene, which is important for the development of your baby's eyesight, immune system, and brain function.

  • Vitamin C, which helps protect against infections like colds and flu.

  • Vitamin B6 (pyridoxine) helps with red blood cell production in your body, as well as regulating hormones during pregnancy and breastfeeding. It may also reduce pre-eclampsia risk by 25 percent compared to women who get less than 1 mg per day from their diet (source).

  • Vitamin E strengthens immunity in both mommy and baby! And last but not least...

Potassium, which helps prevent cramps when you exercise (source). Incidentally, a banana contains about 11 percent of the recommended daily intake for potassium. If you crave salty snacks or sweet desserts after eating bananas then try adding some sugar and salt to them (just don't overdo it!).

4) Avocados

  • Avocados have many nutrients that are good for you and your baby.

  • They're rich in monounsaturated fatty acids, which are good for the heart.

  • They also contain fiber, which makes you feel full and satisfied so you don't overindulge on other foods (such as those tempting carbs).

  • They're also high in potassium, a nutrient that helps regulate blood pressure.

Avocados are very versatile. They can be added to salads, cut up and used in an omelet, or eaten on their own with a little bit of salt and pepper. Just add a few slices to whatever meal you're eating for the day.

5) Milk

Milk is a great source of protein, calcium, and vitamin D. It also contains healthy fats (in the form of omega-3s) that are important for your baby's development. Milk is also an excellent source of vitamin B12, which helps to prevent anemia in mothers and babies alike.

Finally, milk contains vitamin A—which helps protect against infections in pregnant women and their children after birth—as well as other important nutrients such as iron and zinc.

It's easy to make your own milk at home, and it's cost-effective too! Just add some water to dry powder or liquid concentrate, then heat on a stovetop or in the microwave. You can purchase packaged powdered mixes through specialty stores like Trader Joe's.

6) Leen Beef and Egg

Lean beef is an excellent source of iron. It also contains vitamin B-12 and protein. Eggs will give you your daily protein needs. The best way to prepare this dish is to cook the eggs until they are firm, then cut them into small pieces. Then, add them to the beef and heat everything together.

7) Legumes and Green Leafy Vegetables

Black beans and kidney beans are a great food high in protein, for vegetarians. Leafy green veggies like spinach are full of Vitamin A as well as being a good non-dairy source of calcium. In addition contain vitamin C, iron and are rich in antioxidants. Whole Wheat Bagel and Almond Butter A healthy bagel with peanut butter can be a great choice for pregnant women, but it’s not the healthiest option out there. Try almond butter instead—it has more protein than peanut butter and contains vitamin E as well. Oatmeal with Fruit or Nuts Oats are another whole grain that contains iron. Add some fruit or nuts to your bowl of oatmeal for added flavor!

8) Whole Wheat Bread, Whole Grain Cereal, Brown Rice

Do not try to lose weight too soon after delivery by cutting back on the carbohydrates. It will leave you feeling sluggish. Your body needs calories to make milk for your baby. These are good sources of healthy carbohydrates and many of them are fortified with essential vitamins and nutrients.


That's it for our list of foods for new moms! Many mothers-to-be enjoy the benefits of these nutritious options, from increased energy levels to better skin. If you're looking to eat healthier while expecting, consider adding some (or all) of these items into your diet.

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