Fighting to stay awake because baby keeps you up most of the night can be a real struggle for new moms. Baby gets their power naps throughout the day, and so should you. It’s sometimes easier said than done, right? Getting your power naps may not be an easy task, especially if you have other kids who need your attention while baby naps.
According to Health Canada, when you are breastfeeding, you need more nutrition in your diet. So, what are the best foods for energy? Fortunately, there are natural, nutrient-dense energy boosters that can help get you through your day.
Consume superfoods that help give you energy
Search “superfoods” on Google, and you’ll find plenty of nutrient-dense, illness-fighting, energy-boosting options to consider. A few food items make almost every superfoods list (like this list on Healthline). What are some of the foods that give you energy? Berries are among the healthiest foods you can eat. According to Franziska Spritzler, RD, CDE in an article on Healthline, blueberries, blackberries and raspberries “have the highest antioxidant activity of commonly consumed foods, next to pomegranates” and are a great source of fibre. Yogurt also makes the list due to its impressive amount of protein. This superfood smoothie recipe from the Food Network combines these two superfoods to help give you the natural energy boost you need to start your day.
Feel a yawn coming on? Drink water. According to Women’s Health, fatigue is one of the first signs of dehydration. Dietitians of Canada recommends nine cups of water per day for women over the age of 19. The Medical Advisory Board at BabyCenter suggests you might feel thirsty if you’re breastfeeding, so it’s a good idea to keep a glass of water within arm’s reach when baby is feeding.
Include protein and a fibre-rich carb in every meal or snack
Reaching for foods high in protein and fibre (as a complex carbohydrate) can help you avoid the spikes in energy that come from sugary, refined foods. This article from Parents recommends including protein and a fibre-rich carbohydrate in every meal or snack to help sustain your energy throughout the day.
Elaine Magee, MPH, RD explains on WebMD how whole grains that are high in fibre (like quinoa) are a good energy-sustaining alternative to refined and processed carbohydrates (like white bread). This Great Value quinoa is certified organic and free from synthetic pesticides.
Eat whole foods that contain magnesium
If you have a magnesium deficiency, New York University nutritionist Samantha Heller, MS, RDN says in an article on WebMD that you may “find it harder to concentrate on tasks, and, eventually, you can also find your patience grows short, and your level of frustration rises, even when confronted with seemingly simple challenges.” Foods including almonds, hazelnuts, cashews, whole grains and fish are high in magnesium.
Consume whole foods that are rich in B vitamins
According to Gavin Van De Walle, MS, RD, in an article on Healthline, vitamin B-rich foods also play a key role in converting the food you eat into energy that your cells can use. Foods that are high in B vitamins include salmon, leafy greens, liver and other organ meats, eggs, whole grains, legumes and beef. To learn more about B vitamins in whole foods, see this article on Healthline.