09 May Nutrition Tips for New Moms from Postpartum Dietitian: Diet Strategies to Take Care of Yourself after Baby Arrives

It’s Mother’s Day, and for new moms, it might be hard and wonderful. You’ve got this beautiful new baby to care for, and you probably feel a mixture of gratitude, joy, love, loneliness, and stress. The first few months with your little one can be both exciting and overwhelming. Amidst all the joy and chaos, it’s important to prioritize your own health and nutrition. After all, a healthy mom is a happy mom! Here are some tips for new moms to ensure that you’re taking care of yourself and your baby.

1. Focus on whole, nutrient-dense foods: It’s important to get a variety of foods in your diet, especially those rich in vitamins, minerals, and fiber. Harvard Health recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein.
   Strategy: Keep cut-up fruits and veggies in the fridge. Buy ready-prepared hummus, guacamole, and bean dips for quick, nutritious snacks. Try crockpot freezer meals or instapot meals so you can throw things in and just let the pot do its magic. (Beef stew, chicken stew, barley soup, and more all can be done quick and easy!) Remember frozen veggies and fruits are just as nutritious as fresh (sometimes even moreseo!). And don’t forget eggs — omelets, scrambled, fried, poached, and boiled for breakfast, lunch, and/or dinner.
2. Stay hydrated: Breastfeeding moms need extra fluids to produce milk, so make sure to drink plenty of water and other hydrating fluids throughout the day. The Mayo Clinic suggests aiming for at least eight glasses of water per day.
   Strategy: Have a pitcher of water in the fridge with cut-up citrus fruits for flavor. Put on a timer to drink, and always have a bottle of water next to you. Drink more than you think you need to because your body, during birth, lost a lot of fluids. Add breastfeeding, and you need to stay hydrated.
3. Eat enough calories: While it’s important to eat healthily, new moms also need to make sure they’re eating enough to fuel their bodies and provide enough energy for breastfeeding. The CDC recommends that breastfeeding moms eat an extra 450-500 calories per day.
   Strategy: Tired sometimes outweighs mealtime. You need to nourish yourself. Opt for uncomplicated meals (all-in-ones), like the one we posted below.
4. Limit caffeine and alcohol: Both caffeine and alcohol can pass through breast milk to your baby, so it’s important to consume them in moderation. The Nutrition Action Newsletter recommends limiting caffeine to no more than 300 milligrams per day (about two cups of coffee), and avoiding alcohol altogether or limiting it to occasional drinks.
   Strategy: Have your morning cup of coffee or green tea and switch to decaf the rest of the day. If you’re breastfeeding, and have alcohol, remember to either pump and dump or wait at least two hours before feeding your baby.

Eating nutrient-dense meals can speed up postpartum healing, promote adequate nourishment for your nursing baby, and improve mental health. KEEP IT SIMPLE! Snack on hummus, avocado toast, and apple slices with almond butter. Make all-in-one meals (rice sauteed with frozen veggies, chicken chunks from a store-bought rotisserie chicken, and egg). Remember to take care of yourself.

Avocado Toast with Egg and Spinach

Ingredients:

• 1 slice of whole-grain bread
• 1/2 avocado, mashed
• 1 egg
• 1 cup baby spinach
• Salt and pepper to taste

Instructions:

1. Toast the bread to your desired level of crispiness.
2. While the bread is toasting, fry the egg to your desired doneness in a non-stick pan over medium heat.
3. When the bread is toasted, spread the mashed avocado on top.
4. Add the baby spinach on top of the avocado.
5. Place the fried egg on top of the spinach.
6. Season with salt and pepper to taste.

This recipe includes whole-grain bread for fiber and whole grains, avocado for healthy fats, and spinach for vitamins and minerals. The egg provides lean protein, which is essential for new moms. Plus, it’s a delicious and filling breakfast that can be made in just a few minutes.

Remember, taking care of yourself is just as important as taking care of your baby. Make an appointment with a postpartum dietitian nutritionist to get meal plans to help you with postpartum healing. With these nutrition tips and a delicious recipe in your back pocket, you’ll be well on your way to a happy and healthy postpartum experience.