Mommy Powerfoods

I created this list of power foods for nursing moms. But, it’s also a fabulous list of nutrient dense foods for EVERY mom. I mean, who couldn’t use a little more bang for their buck when it come to food (fuel!)? Use these foods for energy and satiety. If you pack your diet with these kinds of foods you will be far less likely to “accidentally” fall into a pint of Ben & Jerry’s.

Additionally, these foods are powerful for postpartum weight loss and losing your baby belly. When trying to meet your mommy weight loss goals it is imperative to have foods high in protein, fiber, healthy fats and vitamins/minerals. Power foods like this will curb your sweet tooth, fuel your workouts and keep your blood sugar even keeled as you charge through your day. So go add these badboys to your grocery list and STOCK UP!

1. Fatty fish for omega 3’s:
Always go for wild fish. Wild salmon is the perfect choice here. Depending on where you live wild salmon may be hard to come by. Look for canned wild salmon. You can eat it much like tuna fish. YUM! Note: mix with light mayo, please.
2. Eggs for Vit A, pro, iron:
I’m allergic to eggs. So sad!!! They are an amazing source of protein. They are also very versatile. My top two suggestions for eggs are 1) egg white omelet/scramble – kick off your day with 4-6 egg whites (feel free to throw in 1-2 yokes!), a bunch of veggies and a *bit* of cheese, topped with salsa. Yummy, action packed breakfast! 2) Hard boiled eggs – make a bunch at a time and you have the perfect grab ‘n go snack. Feel free to sprinkle with a bit of sea salt and pepper.
3. Yogurt for Probiotics and calcium – go low sugar – greek yogurt is best. Fage or Chobani are good brands. Plain flavor is typically much lower in sugar. You can add fresh or frozen berries to sweeten. Stay away from artificially sweetened yogurt. Who wants all those chemicals? Always check sugar content, as many yogurt brands have as much sugar as ice cream. If I’m going to eat all that sugar, just give me ice cream, please!
4. Avocado for potassium, folic acid, Vit C, Lutein, good fat:
If I had to choose 5 foods to live on for the rest of my life, avocado would be one of them. For sure. I toss cubed avocado into every salad. I make guacamole whenever I have the chance – mix with beans, spread on sandwiches, use a veggie dip. I frequently just scoop avocado straight out of the skin and into my mouth. Cut one in half, sprinkle with a bit of sea salt and pepper and scoop away!
5. Legumes for fiber, protein, iron, folate, magnesium, zinc:
Add beans to salads, soups, casseroles. They are so high in fiber and protein that they really fill you up. Lentils have the most fiber/protein bang for your buck. But black beans, kidney beans, garbanzo beans, pinto beans are all fabulous too. Beware of refried beans, some are processed in lard. Gross!
6. Dark, leafy greens for calcium, fiber, folic acid, vitamins:
Think kale, spinach, dark lettuces. What I love about spinach is that is shrivels up when you cook it (as it loses water) so you can eat a TON of it really quickly. I mix it into soups and any rice/casserole-ish dish. You can also add it to smoothies. It took me years to try this becuase I thought it would be gross. You don’t taste it AT ALL! Go ahead, try it, I dare ya! As for kale, mix it in with greens for salad. Better yet make kale chips (tear up kale spritz with olive oil and a little sea salt and bake on a cookie sheet). Bye Bye Doritos!
7. Lean red meat for b12, iron, zinc:
Please choose carefully here. Choose lean meats (lean ground beef, grassfed steaks, bison). Always buy organic or at least grassfed.
8. Berries for antioxidants, fiber:
Another great grab ‘n go snack. Mix them with yogurt or into a protein smoothie. Buy organic berries as they are a high pesticide food. When they are out of season, you can usually find organic ones in your freezer section. Perfect substitute for ice cubes in your protein shake!
9. Sweet Potatoes for Vit A and E:
Not all carbs are bad. Perfect example here! Sweet potatoes and yams (high in beta carotene) are great for you. They are much more nutrient dense than your russet (and other white) potatoes. Bake them, sprinkle with a little sea salt and crumbled goat cheese and you’ll be in comfort food heaven.
10. Nuts for fiber, Vit E, magnesium:
Yes, nuts are nutrient dense. So be sure to include them in your diet. But, please be aware of portions. I once sent my husband to work with a container of nuts to snack on, thinking it would last him a whole week. He sat and mindlessly ate the entire in less than one day. Not ok. Nuts are high in calories. They are also, high in fat, good fat! But fat packs more calories, so beware of serving sizes and ration out one serving at a time. Raw nuts are better for you than roasted/salted nuts – sorry, I know you love the salt. So do I, sigh. Walnuts are particularly great for you. Chop up nuts to go in yogurt or salads.
11. Water:
I know, not a food. But being hydrated is key for keeping up your milk supply if you’re nursing. It’s also one of the best ways to stay full. My clients who drink the most water lose the most weight. Most of them gain a bit back if they cut back on water. This is because they start eating more because they feel hungry more often.