8 Easy Nutrition Tips for New Moms

When becoming a mom, it’s important to take care of your own health and well-being. Nutrition plays a crucial role in your postpartum recovery and provides the energy and nutrients you need to care for your baby! I believe it’s so important that I created a whole (free) ebook on the topic, that you can fine here. That lays out everything a little bit more in depth!

Alright, I promised tips, so let’s get to it! Here are eight easy nutrition tips to help you nourish your body and thrive during this time.

1. Prioritize whole foods: Choose whole, unprocessed foods as the foundation of your diet. Incorporate lean proteins like poultry, fish, eggs, and legumes, whole grains like quinoa and brown rice, and an abundance of fruits and vegetables. These nutrient-dense foods will provide you with essential vitamins, minerals, and fiber.
2. Include healthy fats: Healthy fats are vital for hormone regulation, brain function, and energy production. Opt for sources like avocados, nuts, seeds, and olive oil. Omega-3 fatty acids found in fatty fish are particularly beneficial for postpartum recovery and breastfeeding.
3. Don’t skip meals: With the demands of caring for a newborn, it’s easy to overlook your own meals. However, skipping meals can leave you feeling fatigued and affect your milk supply if you’re breastfeeding. Prepare easy, nourishing snacks and meals in advance (my ebook helps a lot with this!), and focus on balanced combinations of protein, carbohydrates, and fats.
4. Stay hydrated: Drinking an adequate amount of water is essential for your overall health and milk production (if breastfeeding). Keep a water bottle within reach and aim for at minimum 8 cups (64 ounces) of water per day. Most women need more than this if breastfeeding. If you find plain water boring, infuse it with slices of fruit or fresh herbs to add some flavor!
5. Emphasize iron-rich foods: This is crucial for restoring your iron stores after childbirth and supporting energy levels. Include iron-rich foods such as red meat, poultry, fish, lentils, and spinach in your diet. Bonus tip: pairing these foods with vitamin C-rich options like citrus fruits or bell peppers enhances iron absorption!
6. Incorporate healthy snacks for sustained energy: As a new mom, you may find yourself needing extra energy throughout the day. Include snacks that provide a balance of protein, healthy fats, and carbohydrates. Some examples include a handful of trail mix, a piece of fruit with a cheese stick, or homemade energy balls made with oats, nuts, and dried fruits (hint: there’s a great recipe for those in my ebook!)
7. Focus on “postpartum superfoods”: Certain foods are considered “superfoods” for their beneficial nutrients during the postpartum period. Incorporate foods like salmon (rich in omega-3 fatty acids), eggs (a good source of choline and protein), berries (packed with antioxidants), and leafy greens (high in iron and folate) into your meals and snacks. Don’t feel like you need to go out and buy foods you wouldn’t normally eat; just incorporate some of these into meals you already eat and love.
8. Seek support: Remember that you don’t have to navigate this journey alone. Seek guidance from a registered dietitian or healthcare professional who can provide personalized nutrition advice tailored to your specific needs and goals. In the meantime, I am here to help guide you as best as I can!

Prioritizing your nutrition as a new mom is essential for your well-being and the health of your baby. By focusing on whole foods, staying hydrated, and including a variety of nutrients in your diet, you can nourish your body, support postpartum recovery, and thrive during this crazy, special time. Remember to be gentle with yourself and seek support when needed. Enjoy this beautiful, fleeting phase of motherhood and take care of yourself along the way!

To good food and good health,

Alexa