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0 - 3 months

New mom? Try these power foods for energy

16 April 2020 | By Glynis Horning

Sleepless nights and breastfeeding can drain you, so boost your energy with the right foods.

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Caring for a newborn can cut into sleep, exercise and meal routines. To keep up your energy you need to make the foods you eat count, especially if you’re breastfeeding.

“Making use of the list below, start your day with a wholesome low-GI breakfast, and plan for four or five smaller meals and snacks throughout the day to keep your sugar levels regulated,” advises Pretoria-based registered dietician Lucinda Lourens, a spokesperson for the Association for Dietetics in South Africa.

Also drink lots of fluids (water, milk, diluted fruit juice, soups and decaffeinated coffee and tea), especially when breastfeeding, as dehydration worsens fatigue. Remember to stash a water bottle in your nappy bag for when you’re running around.

Fruit

An instant and easy source of energy when you’re on the go, fruit is loaded with vitamins and minerals. “Eat a variety – a rainbow of colours,” says Lourens. For example, bananas are especially good for potassium, which helps stabilise blood sugar and prevent ‘power dips’, while oranges give a good vitamin C boost.

Vegetables

Veggies are packed with energy-enhancing vitamins and minerals. “Again, eat a variety of kinds and colours, preferably raw with a low-fat cottage cheese, hummus or sugar-free peanut butter dip,” she says.

Whole grains

They release energy gradually throughout the day and keep you fuller for longer, so you’re less likely to snack on junk food that causes your blood sugar and energy to spike, then dip. They also keep you regular; constipation is a major energy zapper. Have whole grain cereals, breads and pastas. Fortified varieties also have folic acid and iron, as do brown rice, lentils and beans.

Iron-rich foods

Iron is crucial for energy, and getting too little can leave you feeling low. Lean beef, liver and other organ meats, eggs, chicken and oily fish are readily-absorbed sources of this, and of protein and vitamin B12, which you could do with more of while breastfeeding, Lourens says.

Legumes, especially lentils, kidney beans and black beans, grains such as quinoa, and nuts and seeds are a good vegetarian source of iron. Other plant sources are green leafy veggies like spinach, kale and Swiss chard.

Fish, nuts and flaxseeds

Essential fatty acids (DHA, EPA) truly are essential for the development of your baby’s nervous system and all-round health – and your own. Good sources include fatty fish (sardines, pilchards, salmon, snoek, trout and mackerel), flaxseeds (crushed) and walnuts.

Aim for two servings of fatty fish a week, says Lourens – more may expose baby to too much mercury. “An omega-3 fatty acid supplement rich in DHA is recommended for women who don’t consume fish.”

Low-fat dairy

This strengthens your bones and teeth with vitamin D and calcium. Your breast milk ensures baby gets these, but if you are deficient in them, they will be leached from your own bones and teeth. Aim for at least three servings of daily of dairy, which includes milk, yoghurt, maas or cheese.

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