Nutrition Tips for New Mothers
Postpartum Nutrition Tricks for New Moms
Nutrition is important for any woman, but it’s a bigger priority when you become a mother. Just like that, you have little ones that rely on you. And since your own health and energy affects how well you can care for your children, it’s crucial to make sure your nutrition is still on point.
So, for your new babies and yourself, here are some easy and important nutrition tips you can follow.
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Read nutrition labels
Every person has different dietary needs but for new mothers, there’s a list of nutrients that they should be getting daily. According to Melissa Mitri, a registered dietitian, moms should stay away from fad diets when trying to lose the pregnancy weight.
Instead, they should adopt sustainable dietary habits and focus on getting these five nutrients:
- iron
- Vitamin B12
- DHA
- choline
- and Vitamin D.
These can be found in a variety of fruits and vegetables, meat and seafood, dairy, fortified foods, and supplements. Other than helping mothers produce milk, these foods are key to recovery after childbirth.
The Milky Mama’s Postpartum Plan is one program that is the opposite of a fad diet for losing the baby weight and healing postpartum. It teaches you exactly how to nourish your body after baby (while keeping a high milk supply) in case you want in depth guidance to proper postnatal nutrition after the initial recovery period.
Avoid “fast energy”
You will definitely need ways to boost your energy, but it’s best to stay away from carbonated drinks, energy drinks, and juices or snacks that are really sugary.
If you incorporate complex carbs into your diet, you’ll be able to maintain your energy tank better.
If you need a boost, a cup of coffee can do the trick every now and then (but be careful not to drink too much as this can be bad for nursing).
Instead try these baby-safe healthy energy boosting alternatives that I keep on hand at all times:
- Energize Pre-Workout Drink. Don’t let the name fool you, this healthy alternative to energy drinks not only can get you going before your postpartum workouts, but are also amazing as a midday mom-life pick me up.
- Blue Green Algae. This special algae is loaded in nutrients but also amazing for a natural energy increase.
- Sublingual B12s. You probably know that B12 can enhance your energy. What you probably don’t know is that most B12 vitamins and supplements are not well absorbed. If you’ve ever peed highlighter yellow after taking B12, that is evidence of wasted vitamins you didn’t absorb. This brand has a high amount of vitamin B12 without that effect. Meaning your body will actually utilize the B12.
Relish in slow cooked food
Not only is slow cooked food heart-warming, but it’s also delicious and quite healthy for new moms. Because of the fatigue and breastfeeding requirements in your first few months, you’ll be pretty hungry often and your body will naturally seek out protein and vegetables.
With a Slow Cooker, you can make practically anything from barbecue chicken to creamy vegetable soup with little effort. Since you basically leave it alone to cook for a few hours, it’s a good option if you’re tired and busy but still want a hearty and healthy meal that you can make big portions of.
The absolute best resource that I am so grateful I found for my postpartum recovery meals is the eBook Healing Postpartum Freezer Meals. The busy mama of five who created it took everything you need in your postpartum meals and packed it all into one amazingly only $7 ebook.
- She includes foods high in the nutrients listed above
- All the meals can be batch created
- They can all be made ahead of time and stored in the freezer and then slow cooked
- AND they all help to build a healthy milk supply
Postpartum Freezer Meals to Increase Breast Milk Supply will make your postpartum period that much easier. I used them for 4 months after baby and it was so sanity saving to have nourishing meals already prepped and ready to go I could just plop in my slow cooker.
Opt for whole grains over refined grains
Whole grains like brown rice, quinoa, and oats, are incredibly nutritious compared to white rice, white bread and other refined grains. According to Very Well Family, the former is even better for breastfeeding mothers as it supports the hormone responsible for producing milk.
Most grains are lactogenic!
To easily make whole grains a part of your diet, you can use a Mini Rice Cooker. Different models have different features, but all you really need to know is that they’re a convenient kitchen device that can handle any type of grain perfectly.
A convenient tool such as this one can help you be more consistent with your diet while also introducing a little versatility into the mix. You can either make plain rice to support any meats you’ve cooked up, or make polenta and risotto.
Ease into a new exercise routine
Although you don’t want to push yourself too hard and end up overexerting yourself, it’s a good idea to start getting back into a regular fitness routine when you’re ready. It’s more than keeping up your shape, too, as it helps manage your mental wellbeing.
The Bump notes that doctors recommend waiting six to eight weeks postpartum before starting any type of exercise, and it’s best to ask your physician before you jump into action. From there, you can start doing basic exercises that slowly build up your fitness.
- Try starting with Postpartum Pilates!
- Start off with some leg lifts, wall sits, and wall planks in regular intervals and remember that it’s natural to feel less able to execute the moves at first. Go slow and steady, and don’t let frustration get in the way of your strength.
If you are looking for a more regimented workout routine, nutrition guidance, or a supportive online health community, consider trying out a personal coach through my online virtual fit club!
Make time for rest and relaxation
It may seem that new moms have anything but time to spare. However, make the most of the moments you do have for yourself and make sure you get enough sleep in a comfortable bed, practice some mindful meditation to keep calm and clear your head, and indulge in little things that make you feel good like a little home spa treatment.
No matter how healthy you eat, too much stress and lack of sleep will overwhelm the body and affect your nutrition.
New mothers need to remember to take care of themselves, too. After all, happy moms make happy babies.
Written by Wendy Evans for vigoritout.com
Good information here, especially in regard to essential vitamins such as B12 and D, as they go a long way in maintaining one’s immune system.
Thank you so much Rob! Proper nutrition is the best thing you can do for your immune system, you are so right!
I feel like the rest and relaxation tip is the best one! It’s so easy as a new mom to get completely overwhelmed and it doesn’t help if you’re exhausted and stressed. I found that a bath or a hot shower helps a ton or even a nice cup of tea and a moment to reflect.
Tiffany I think you are right! An early quick shower has been my saving grace with this third baby after the long restless nights. Before jumping into homeschooling my older girls, I find that 10 minutes a complete mental and physical refresh! I love that you find time to reflect over tea or a shower so helpful too!
Thank you for sharing your article. It is very helpful to me.
You are very welcome. I’m so glad you found the article helpful!
Buy fresh food and vegetables as much as possible. When you do buy processed foods, make sure the ingredients are simple and healthy. If you don’t understand it, don’t buy it.
You are so spot on with this! Nutrition labels should be readable and understandable… fresh is best!