Blog | Nutrition

The 12 Best Energy-Boosting Foods For New Moms

energy-boosting foods for new moms

Being a new mom is everything you’ve heard it is: wonderful, brutal, loving, and EXHAUSTING! I’ll never forget the day bringing my daughter home from the hospital, hormones surging, my body deflating, and my entire world exploding. We got home, and I sat in her nursery chair holding this little human and cried happy tears, relief tears, emotional tears, and fearful tears. Now, what do I do? I’ve been planning for this for 9 months… but now what?

Being a brand-new mom, I didn’t think much about what foods I needed to eat to give me energy. My brain and entire existence were taken up by feeding my baby. My mom had suggested peanut butter and jelly sandwiches while I nursed to get quick energy (Enriched whole wheat bread for vitamins, peanut butter for healthy fats, and jelly for a dash of “fruit” and sugar). She wasn’t entirely wrong!

In this article, we’ll look at the 12 best energy-boosting foods for new moms. These foods are nutrient-dense and packed with the vitamins, minerals, and healthy fats you need to stay energized throughout the day.

Encapsulating Your Placenta For Extra Nutrients

Before jumping into the 12 top foods, I wanted to mention an unconventional energy source many new moms are utilizing: encapsulating their placenta.

During my nine months of planning, I decided to encapsulate my placenta. Fun fact: most mammals eat their placenta, except for humans and aquatic mammals. Intriguing right? Eating the placenta has benefits such as protein and iron replenishment as well as energy-boosting hormones. Encapsulating the placenta is a great way to get all those benefits without eating it directly.

In short, I hired a company called Fruit of the Womb to turn my placenta into pills. Asking the hospital to keep this prized possession on ice for me was the worst part of the whole ordeal. They looked at me like I was a crazy person! But the company was nice, picked up the placenta, and delivered the pills and some cool mementos back to me quickly. The pills looked like any other supplement and maybe gave me energy, but I can’t be sure. However, after the pills were gone, I noticed a drop in my energy level. This could be a coincidence or just my hormones, but it’s hard to say for sure. Overall, I thought it was a cool idea.

12 Superfoods For New Moms

Not into encapsulating your placenta like a total crunchy mom? Cool, most people aren’t! So what else can you do to keep your energy, spirits, and stamina up when becoming a new mom? You know, like what most humans do, with normal food. I had some good ideas but really wanted to get this right, so I did some research and will be referencing a WebMD article that pulls everything together nicely.

Sidenote: This list was cultivated for new moms while breastfeeding, which requires energy-boosting foods. Breastfeeding burns more energy and therefore requires more energy. Additionally, many of these options are helpful to babies who are being nourished through breast milk. If you’ve chosen not to breastfeed or cannot breastfeed, no worries! These are still great energy-boosting foods with lots of benefits for anyone at any stage!


Loaded with DHA, which is vital for developing a baby’s nervous system, eating salmon while breastfeeding increases the amounts delivered through breast milk. DHA has also been linked to decreasing postpartum depression. In addition, eating 12 ounces a week will give you maximum benefits without putting you at risk of consuming too much mercury, which can be harmful.

Low-Fat Dairy Products

While this article specifically mentions low-far dairy, it’s reasonable to choose whatever kind of milk fits your needs and lifestyle. Regardless of the milk you choose, it usually contains vitamin D and calcium, which your body needs. Calcium helps strengthen our bones and is more easily absorbed and put to use in our bodies when combined with vitamin D. That’s why many milk containers literally say “vitamin D added.” Try to shoot for three cups of dairy a day.

Lean Beef

Packed with iron, protein, and vitamin B-12 for energy, lean beef is the perfect addition to a new mom’s diet. Just be sure to choose the leanest cuts to avoid too much-saturated fat. Three ounces of this meat a few times per week should do the trick.


Legumes such as black beans or kidney beans can be substituted for beef if you are vegetarian to get the same iron benefits!


While all fruits are great for new moms, blueberries have the perfect combination of vitamins and minerals along with carbohydrates for energy. So snack on these often and try to get in two servings daily.

Brown Rice

The calories and carbohydrates from brown rice can impact healthy milk production in new moms. It’s also energy-boosting, so you’ll have enough to go around. Shoot for two servings a day.


Oranges are a great source of vitamin C, which is essential for nursing moms! Eat an orange or drink orange juice, whatever you prefer. If you choose the orange juice route, consider one with calcium fortification for added benefits!


Eggs are packed with protein and can be served in many ways. Consider having an omlette with veggies and cheese to meet your daily needs or hard-boiled for snacking on the go. Additionally, choosing DHA-fortified eggs helps boost fatty acid in your milk which is essential for babies.

Whole-Wheat Bread

Enriched whole-grain bread and pasta are fortified with folic acid, which is needed for you and your baby during this time. These also deliver healthy doses of iron and fiber for energy and health.

Leafy Greens

Veggies such as spinach, Swiss chard, and broccoli offer high amounts of vitamin A. These are great for you and your baby, plus they contain calcium, vitamin C, and iron. If you don’t consume dairy, consider consuming leafy greens instead. Green veggies are wonderfully low in calories and high in heart-healthy antioxidants.

Whole-Grain Cereal

Consuming whole grains, such as oatmeal with skim milk and blueberries, is the perfect energy-boosting picker-upper after a long night of no sleep. In addition, most cold cereals are fortified with the recommended daily needs of vitamins and minerals, so this will help boost energy to keep you going!


Last but not least, water intake is essential! Dehydration can cause lethargy and low milk production, so water is a must. So get one of those sweet gallon jugs, or use your nifty hospital mug to stay hydrated and ready for whatever comes your way. Add in fruit or juice to make it more flavorful if you need. 

Wrapping It Up

If you are a new mom (whether breastfeeding or not), throwing these 12 energy-boosting items into your diet can make a positive impact. Simply put, it’s all about eating various foods containing protein, iron, vitamins, and minerals. Don’t worry. You don’t have to encapsulate your placenta!

As a new mom, it’s important to prioritize taking care of yourself so that you can care for your little one. Eating well and staying hydrated can help you feel more energized and healthy. Plus, it equips you to produce quality breast milk for your baby.

Remember to do what works for you, ask for help, sleep when you can, and enjoy this time! Listen to your body to give it what it needs, and honor and worship your body. You’re amazing, Mama!

Looking for more resources as a new Mom? Read through our blog for more tips and tricks! Good luck!

Get Started Building Your Personalized Vitamin Plan