10/01/2022
I know how difficult it can be to be a new mom, adjusting to your new life with your new baby, while remembering to eat or to eat enough. Eating is often done very quickly with little to no preparation. If you’re a new mom, try not to strive for perfect nutrition, instead, eat in a way that will make your body feel good, provide you with proper nutrients and will keep you satisfied 😊. Here are 5 🖐🏼 simple tips to help you nourish your healing body with nutrient dense foods.
1. Prioritize protein at all (or most) of your meals. This will not only keep you full for a longer period of time but will also help with healing and tissue repair.
Example: Greek yogurt with bananas 🍌 and granola, a chicken/deli meat wrap or sandwich 🥪, fruit smoothie with a scoop of protein powder, turkey sticks with cheese 🧀 , scrambled eggs with spinach and h**p hearts, 2 hard boiled eggs 🥚..
Ideally, you want to try and aim for 20-30g of protein at each meal. This will leave you feeling more satisfied after eating and between meals.
2. Eat to fuel your recovery ⛽️. After pregnancy and birth, your body will be physically depleted 🥵, so caring for your new born (and possibly your other children) will take a lot out of you, especially when you’re running on very little sleep 💤. Fuel your body with micro and macronutrients to support your energy demands and help your healing process. If you’re breastfeeding 🤱🏻, your body will naturally prioritize breast milk production over your own recovery, so its important to make sure you’re getting the vitamins and minerals you need so your body can both feed your baby and heal itself.
3. Eat veggies 🥒🥦🥕with two or more meals per day. They are packed with vitamins and minerals, and are important for healthy nutrition.
Example: Breakfast- scrambled eggs 🍳with spinach, tomatoes and chopped bell peppers. Snack- fruit smoothie with a handful of spinach. Lunch- 🌯sandwich/wrap with lettuce/spinach, tomatoes and pickles. Dinner- steamed or roasted veggies with rotisserie chicken.
4. Moderately tune into your cravings. While its important to prioritize protein and veggies, it’s also important to eat moderate amounts of the foods that will satisfy your sweet tooth or cravings 🍩 🍦 . When your body is tired, you will naturally crave more sugar and carbs, but that will pass once you’re recovered and getting more rest. Eat something that will satisfy your cravings, and move on!
5. Keep it simple. There are many ways to make meal time a lot easier during your busy postpartum life. Grocery stores provide healthy food options that are quick and simple such as pre-cut veggies, portioned frozen fruit smoothies that just need to be blended with water/almond milk, fully cooked rotisserie chicken (one of my staples), and microwaveable rice. It doesn’t always have to be complicated. Keep it simple and enjoyable.
And of course, always ask for help from your spouse or family member!
