Taking care of your family includes keeping them safe and healthy, and nutrition is a huge part of that. In a previous post on the ‘Health Benefits of Family Meals’, we discuss how eating together as a family can help improve overall diet quality, reduce the risks of obesity and heart disease, and encourage children’s nutritional health. The benefits of a healthy diet for children and loved ones are clear, which makes it especially important for parents to keep in mind.

Making sure that your family is eating safely and eating right has to start early. New moms may struggle with this, especially if they’re dealing with their first child. If you want your kids to have the nutritional boost they need, you’re going to want to start as early as possible. Not sure how? Here are a few nutritional tips for new moms that can help with that.

Healthy Fish

A well-balanced diet is especially important for breastfeeding moms, and fish makes up an important element of those diets. Seafood contains important nutrients and proteins that can help boost mom’s and baby’s health, some of which aren’t found in other foods. These include iodine, vitamin D, omega-3 fatty acids, and other nutrients.

Verywell Family recommends adding ‘safer’ seafood into your diet like salmon, tilapia, catfish, and shrimp.  These types of seafood have all of the nutritional benefits above, without the dangers of high mercury levels that you might find in other fish. Be sure to check with your doctor regarding safe levels of consumption, and change up the kind of fish you eat every month to maximize nutrition.


Keeping your baby healthy and happy isn’t possible if you aren’t healthy and happy. While breastfeeding moms should ensure that they’re eating right for their child or children, it’s equally important that they keep their own bodies in good health.

Pregnancy and breastfeeding can sometimes weaken bones, as babies get their calcium from their mothers. In order to boost your strength and your bone health, Brightcore suggests taking doctor-approved collagen supplements as these supplements may support bone health. Boosting calcium and protein levels in your body will only keep it stronger, helping you take care of your kids better.

Milk-making Food

If you’re a new mother concerned about whether your baby is getting enough to eat, one of the most important things you’re going to have to do is eat milk-producing food. A healthy diet is important for you and your baby, but equally essential is the fact that your child needs to be eating enough, period.

Milk production can vary from person to person, and you shouldn’t feel too upset or pressured if you feel like you aren’t hitting your goals. Some food that can help, however, as listed in an article by Today’s Parent, include barley, barley malt, and whole grains like oat. Adding these foods into a well-balanced diet can ensure that you’re producing enough nutrients and milk for your child, which gives them a better shot at being healthy as they grow up.


Finally, one of the most essential nutritional tips you’re going to need as a new mom is, simply, to stay hydrated. According to the Pittsburgh Health Care Report, proper hydration is important for nursing mothers because breast milk is 88% water. That means that you’ll need to make up for the body fluids that your baby is taking in.

Experts recommend that lactating mothers drink about 2 to 2.5 liters of water daily, plus 700 ml of other fluids to prevent dehydration. Two to two and a half liters of water is the typical amount needed for a healthy adult woman, while the 700 ml is meant to replenish the fluids you lose through breastfeeding. This equates to 8 to 10 (8 ounce.) cups of water daily. While keeping hydrated is fairly simple, it’s one of the best things you can do to keep you and your baby healthy. Be sure not to skip out on your water intake!




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