8 Nutrient-Dense, Energy-Giving Foods Every New Mom Deserves

The initiation to motherhood is always a rough one. Between recovering from birth, two-hour feedings, diaper changes, sleep regressions, and the realization that you’re raising an actual human being, it’s no surprise new moms are exhausted! But while sleep may be out of your control, what you eat isn’t. A good dose of energy-giving foods might be just what you need to survive this fourth trimester. 

So, to the tired new nanay, this guide is for you—yes, you who's reading this while holding a baby in one arm and scrolling with the other. Here are some easy-to-access energy-giving foods that can restore your strength, and maybe even give you a little glow back.

Why Do New Moms Feel So Drained?

Even when they’re sitting still, a new mom’s body is working overtime.

After birth, your body is still in recovery mode. Your tissues are healing, your hormones are adjusting, and you’re producing milk. You’re also caught up in an emotional whirlwind. Add sleep deprivation and the constant demands of a newborn, and you have a recipe for a walking zombie.

Estrogen and progesterone levels drop sharply after delivery, often leading to mood swings and fatigue. Plus, breastfeeding burns around 500 calories a day. In a study of Cebu mothers, researchers found that women who lived in urban areas who exclusively breastfed for six months lost about 3.6 kg within that period. They attributed the weight loss to the energy demands of lactation.

So, it may look like you’re just sitting at home, your body is doing a lot. It deserves nourishment.

Nutrient-Dense, Energy-Giving Foods Every New Mom Deserves

Get your mama groove on with proper nutrition. These foods aren’t just about getting through the day; they’re about giving your body the tools to heal, thrive, and keep showing up as the wonderful parent you are.

1. Brown rice and root crops, like sweet potatoes, cassava, yams

Every Filipino loves white rice, but brown rice and root crops might be the smarter choice. These complex carbs are packed with fiber and B-vitamins, giving you long-lasting energy versus the fleeting effect of a sugar high. Brown rice and root crops are available in most wet markets and are easy to cook in big batches.

Quality carbs are your brain’s main fuel source. Without enough of them, you’re likely to feel foggy, moody, and sluggish. According to the Food and Nutrition Research Institute, lactating moms need six to seven servings of rice, rice products, corn, root crops, bread, or noodles every day.

2. Malunggay (moringa)

Don’t relegate this as a tinola sidekick. This super leaf is rich in iron, calcium, and vitamin A. Iron is crucial for energy because the way it transports oxygen to your blood helps prevent fatigue. Vitamin A aids in immune health (you need that, mom!), while calcium strengthens your bones. Beyond being a well-known milk booster, malunggay is also packed with antioxidants to help your body recover faster post-birth.

3. Eggs

Affordable, versatile, and fast to cook, eggs are a postpartum powerhouse that no tired mom should overlook. They’re packed with high-quality protein—all nine essential amino acids, in fact—that can support tissue repair after delivery. Eggs also contain healthy fats that can help stabilize energy, which you need to power through those long days (and nights).

According to a paper in Nutrients, eggs also have choline, which, while important during pregnancy, also aids nerve signaling and can support mental clarity and mood postpartum.

4. Oats

Energy-giving foods for moms include oatmeal, especially with fruit.

A good breakfast is crucial for energy-needing moms. Oats don’t have to be boring, especially when you realize they’re loaded with complex carbohydrates and beta-glucan (a type of soluble fiber). They help regulate blood sugar and improve digestion, according to another study in the Journal of Food Science and Technology. These guarantee steadier energy levels throughout the day.

Oats also have magnesium, which can enhance your mood, improve sleep, and boost exercise performance. Every mother needs a little help with those aspects. If you need another reason to have a bowl of oats-caldo for breakfast, oats have iron, which you know by now helps alleviate fatigue.

5. Peanut butter and nuts

Need a quick energy boost? A spoonful of peanut butter or a small handful of cashews packs protein, fat, and magnesium—perfect for busy moms on the go. Healthy fats are a great source for long-term energy. Are you stressed out because your baby just started crying as soon as you put them down? Magnesium can calm your nerves. Protein, on the other hand, helps your body physically recover from those birthing wounds.

6. Fish, like bangus, tilapia, and sardines

Local fish like bangus, tilapia, and sardines are rich in omega-3 fatty acids, iodine, and high-quality protein—nutrients essential for recovery and resilience while you’re in the postpartum stage.

Omega-3s help reduce inflammation and have been shown to ease symptoms of postpartum depression, while iodine supports healthy thyroid function, which regulates energy levels and metabolism. According to another study, omega-3 supplementation was linked to a reduction in postpartum depression symptoms, making fatty fish a terrific choice when it comes to energy-giving foods.

7. Water and salabat (ginger tea)

Did you know that even mild dehydration can trigger headaches, poor mood, and energy crashes? Hydration is one of the simplest yet most powerful ways to restore your postpartum energy. After all, hydration supports every cellular function in the body. Water helps regulate body temperature, transport nutrients, and flush out waste—vital functions as your body is healing and lactating.

If you find water a little too boring for the entire day, you can also switch it up with salabat. It soothes digestion, fights inflammation, and can ease postpartum bloating or nausea. Ginger, the primary component of salabat, has gingeron, a compound that has anti-inflammatory and digestive benefits. 

8. Bananas and mangoes

These tropical staples aren’t just for merienda. They’re fast-acting fuel for tired moms. Bananas and mangoes deliver quick-release carbs, potassium to keep your muscles working, and vitamin C to support healing.

Potassium plays a key role in regulating blood pressure and muscle contractions—yes, even those deep core and pelvic muscles that worked extra hard during pregnancy and delivery. Their natural sugars also help lift your energy without the post-snack slump.

If you’re still exhausted despite adjusting your diet and trying out different kinds of energy-boosting foods, consult with your doctor. They may suggest vitamins for energy and tiredness.

There's no beating around the bush. The fourth trimester is exhausting. But these energy-giving foods can help make this period a more enjoyable time.  You—not to mention your baby—deserve you at your most vigorous self.

Want more tips about surviving the newborn phase? Join the ParenTeam Moms and Dads Facebook group to trade stories with other parents, from energy-giving foods to the best burping techniques.