Good Mood Food for Mums

Good Mood Food For New Mums

Posted in Healthy Mum, Mum and Baby

As a new mum, it’s easy to forget that baby isn’t the only one who needs some TLC.
Lack of sleep and missed meals impact how you feel as well, and make it harder to keep spirits high. But while your sleep debt may take time to improve, your diet is something you can take charge of now.

Research from the University of Newcastle in 2014 shows that eating well benefits both our physical and mental health. And while we aren't quite at the stage of being able to determine exactly which foods make us feel happy, we do know that by nourishing yourself at every meal will boose your energy levels and overall mood.

Good Mood Food for Mums


Omega-3 fats play a vital role in the health of our brain, and low intakes have been linked to depression. Fish - especially oily fish such as sardines, salmon and mackerel - are rich in these healthy fats, and canned varieities make a great pantry staple. Consider mackerel on toasted wholegrain sourdough for lunch topped with rocket or other folate-rich leafy greens.

Leafy greens

You may know about folate and its benefits to your developing bub during pregnancy, but did you know that it has also been shown to help boost your mood? Abundant in leafy green veggies, keep a supply of these handy to create a side salad to go with a sandwich or evening meal. You’ll also find folate in whole grains and legumes.


Minerals such as zinc, magnesium and iron have important roles in brain and nervous system function, so it makes sense to get enough of these in your diet. Nuts can supply many of these minerals and make a nourishing snack for between meals. Try keeping a jar of unsalted nuts on your bench top – grab a quick handful when you need a ‘between meal’ boost.

Lean Meat

B vitamins such as B6 and B12 – which support the production of mood-boosting messenger chemicals in the brain - are particularly abundant in meat, poultry, seafood and even eggs. Base your lunch or evening meal on one of these B vitamin boosting protein foods.


While we get some vitamin D from our food, it's easiest and most effective to get it from being outdoors in the sunshine. Fifteen minutes a day between 10am and 3pm is all it takes. Couple your dose of sunshine with a settling walk for baby, or take a stroll around the block to combine the mood-lifting benefits of exercise with the vitamin D.

Welcoming a new baby into your family can be an uplifting but sometimes overwhelming time. Regular meals and snacks can help. Tackle your diet in small achievable steps by choosing one aspect you think you can change in your eating patterns and working on that till it becomes easy – and then consider another.

It's Perinatal Depression and Anxiety Awareness Week from 15-21 November. More than one in seven new mums can experience depression in the year following birth. Don't feel alone, speak to your doctor or contact Beyond Blue or Black Dog Institute for support.


For more Mummy tips try, Nourishing Tips for Mums of Bubs and Wellness Checklist for Mums with Bubs.

About the Author

About the Author: Rafferty’s Garden is a brand brought to life by our love of good food and by our belief in ensuring Australian babies get an amazing start to their food journey. .


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