Energy boosters banner image

Is tending to your new baby making you feel like you’re running out of steam? Check out these natural energy boosters to help you fight new mom burnout.

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.

Liberte Greek vanilla 2MF yogurtLIBERTÉ Greek Vanilla Yogurt

This LIBERTÉ Greek Vanilla Yogurt is known for its thick and creamy consistency. It contains twice the protein of regular yogurt, making it an excellent source of energy.

Great Value 4 berry frozen fruit blendGreat Value 4 Berry Blend

No matter the season, you can always have berries on hand with these Great Value 4 Berry Blend frozen berries. The mix of strawberries, blueberries, raspberries and blackberries is an excellent source of fibre.

Hamilton Beach 54210 Multi Mix blenderHamilton Beach Multi-Mix Blender

This budget-friendly Hamilton Beach multi-function blender features stainless-steel blades and 800 watts of power. Ideal for blending your superfood smoothies, it may also come in handy should you decide to purée baby food once your little one is ready for solids.


Drink water

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.

Vitapur 10 cup water filtration pitcherVitapur 10 Cup Water Filtration Pitcher

This Vitapur water filtration pitcher holds 10 cups of filtered water. Its universal filter helps reduce chlorine taste and odour, particulate, copper, mercury and cadmium. Add flavour to your water with a slice of fresh lemon, orange or cucumber.


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.

GoldEgg omega 3 large white eggsGoldEgg Omega 3 Large White Eggs

Eggs can be an easy, quick and cheap source of protein. These GoldEgg Omega-3 eggs have 6g of protein per egg and are produced by Canadian farmers.

Hamilton Beach 7 egg capacity egg cookerHamilton Beach 7 Egg Capacity Egg Cooker

Here’s a small appliance you may want to add to your kitchen: a Hamilton Beach egg cooker. It is designed to cook soft, medium, hard-boiled or poached eggs. Includes a built-in timer when eggs are ready—a bonus for busy new moms.

Great Value organic quinoaGreat Value Organic Quinoa

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.

Great Value natural raw almondsGreat Value Natural Raw Almonds

Raw almonds are a great source of magnesium and a high source of fibre. Stock up with this 1.13 kg container of Great Value natural, raw almonds.


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.

Your Fresh Market Atlantic salmon filletsYour Fresh Market Atlantic Salmon Fillets

Fresh salmon, like this fillet pack by Your Fresh Market, is high in B vitamins. It’s a great source of protein that is also rich in Omega-3 fatty acids, potassium and selenium.

As this CNN article points, parental burn-out is real. By incorporating natural energy boosters into your daily diet, you’ll start to reap the benefits—and so will baby.

See also: Easy Healthy Meals