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Good Mood Food for Moms-to-Be

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  • Good Mood Food for Moms-to-Be
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October 25, 2023 Women
Fatigue, hormonal changes, and stress during pregnancy can all impact your emotions and mood, but did you know your food choices can too? It’s true! The foods you eat are important for your brain and body to have energy! Here’s how to help improve your mood with food during pregnancy:
  • Limit high sugar foods like soda, candy, and other sweets. These cause your blood sugar to go up and down like a roller coaster. Low blood sugar can make you feel tired.
  • Eat more whole grain bread and cereal, beans, fruits, and vegetables. These foods are digested slowly, so they don’t cause mood swings. They also contain nutrients that are good for your brain.
  • Eat protein-rich foods like eggs, milk, beans, seafood, lean meats, chicken, nut butter and cheese. The building blocks of protein — amino acids — are also important for your brain to function.
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Assorted fresh fruits, vegetables, and grains on dark background
  • Fish is truly “brain food”! Choose fish that’s low in mercury and high in omega-3 fatty acids. Salmon, mackerel, tuna, herring, trout, sardines, and anchovy provide healthy fats that are important depression fighters. Research shows it may also help your growing baby’s brain development. Try to eat fish a few times a week — up to 12 oz. total. If you don’t eat fish, ask your doctor about taking a fish oil supplement.
  • Focus on iron-rich foods. Beans contain several nutrients important for balancing mood, including iron. To help your body absorb the iron, eat beans with fruits and vegetables high in vitamin C or drink 100% fruit juice. Other iron-rich foods include lean beef and lamb, WIC cereals, clams and mussels, dark meat of turkey or chicken, and tofu.

The foods you eat play a big role for your nutrition and emotional wellbeing.
Make your and your baby’s health a priority by choosing healthy food options.
Remember good food = good mood.

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SIDE-LYING HOLD

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
CROSS-CRADLE HOLD

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
CLUTCH OR “FOOTBALL” HOLD

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE HOLD

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Laid-Back Hold

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position