Last updated on Jun 21st, 2021 at 11:09 am

Taking care of a newborn is a round-the-clock job, with little time left to yourself.  However, it is important to also take care of yourself physically.

Adopting a healthy diet, with nutrient-rich foods throughout the day will help maximize the little energy you probably have.  Sue Scharf, dietician at NHC Health Centres recommends that new moms include foods that are rich in iron and protein in their daily diets.

Your body needs regular, balanced meals and snacks to keep blood sugar levels stable: eat something small and balanced every three to four hours.

Here are some foods that will help you sustain your energy levels throughout the day:

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Lean beef

It is rich in iron and vitamin B-12. The body needs this B vitamin to make blood cells and maintain a healthy nervous system. A deficiency of iron can drain your energy levels, leaving you fatigued and feeling down.


Beans, especially dark-coloured ones like kidney beans, are a great source of energy and protein. They are high in fibre and iron. They also improve the sustainability of meals and snacks.


They are antioxidant-rich and filled with vitamins and minerals. They will give you a healthy dose of good carbohydrates to keep your energy levels high.

Whole grains

Incorporate healthy, whole-grain carbs like brown rice, whole wheat cereal and low GI breads in your diet to keep your energy levels up. Carbohydrates found in these grains, in controlled portions ensure that your energy levels are maintained the entire day.


A great source of energy, fibre and Vitamin C, this citrus fruit is full of natural slow-release sugar.


The best snacks for new moms! Almonds do not only elevate energy levels but metabolisms as well. They are also a good source of healthy fats and calcium. YET, do not have more than 8 at a time, as even too much of a healthy fat can cause body-fat-weight gain.

“You might find it easier to just grab fast foods when you’re tired and in need of a quick energy boost, but try to resist the urge. If you are craving something with a lot of sugar, rather grab some dark chocolate (or fruit). It contains lower amounts of sugar, fat and less caffeine than coffee” says Scharf.