Katie's Healthy Bites: Healthy Eating for New Moms

It's important to get into a regular, healthy routine after giving birth. Here are a few tips for eating well during the first few months of motherhood.
mom and baby

As a new mom, I know how hard it can be to nourish your body well with a new baby in the house, but it is so important for your health and sanity and to drop those unwanted pounds, and to get into a regular, healthy routine after giving birth. Here are a few tips for eating well (and staying sane) during those first few months of motherhood:

Plan to graze: With a new baby in the house there is rarely time to prepare and enjoy a full meal so I rely on healthy, well-balanced snacks to keep me going. By pairing healthy carbs with low-fat proteins and healthy fats I am able to keep my blood sugar levels/energy in check and stay satiated.

Here are some items I have on hand at all times:
  • Greek yogurt
  • Fresh fruit
  • Nuts and nut butters
  • Light cheese
  • Granola bars
  • Edamame
  • Light chicken and tuna salad

Take Shortcuts: I rarely had the time or desire to cook those first few months so I relied on semi-homemade meals for myself and my husband.

  • Pre-cooked meatloaf, turkey burgers and seasoned fish and chicken that we needed to pop in the over or on the grill
  • Pre-cut vegetables that need a quick steam or roast
  • Pre-cut fruits

Plan Ahead: I make extra of everything so I can recycle ingredients to make another meal

  • Make grains and beans in bulk to be used for breakfast cereals, grain salads and savory sides
  • Make double the chicken or fish and use leftovers for salads, wraps and sandwiches
  • Make freezable foods like chili, lasagna and stew that can be portioned out and reheated in a pinch

Skip the junk foods: Sure, we all treat ourselves during our pregnancy and you deserve a treat from time to time now . . . but don’t overdo it! Highly processed, high fat and high sodium/sugar foods will just make you more lethargic. Look into a meal delivery service or order wisely when taking out. Salads, grilled meats and veggies are your best bets.

Remember to Eat: With all the attention on baby you tend to forget about yourself, but a happy, healthy mom equals a happy baby. Lack of sleep and the stress of a new little one can wear you down so make sure you stay well nourished.

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie's full bio »

You Might Also Like:

Next Up

What to Know About Healthy Eating During Menopause

Plus, whether or not weight gain during menopause is really unavoidable.

Is Cereal Healthy?

Research shows people who eat cereal for breakfast may eat more underconsumed nutrients than those who eat other breakfast foods.

Is Honey Healthy?

Find out how to make this natural sweetener part of a healthy diet.

Is Falafel Healthy?

This classic dish is loaded with fiber- and protein-packed chickpeas, but is it good for you?

Is Subway Healthy?

Choices are key at this sandwich chain.

Is Pasta Healthy?

Why you can (and should!) embrace pasta as part of a healthful diet, according to a dietitian.

Is Oat Milk Healthy?

The popular non-dairy milk is now found in coffee creamer, ice cream, yogurt and more.

Is Instant Oatmeal Healthy?

A bowl of classic oatmeal packs a hearty dose of vitamins, protein and cholesterol-lowering soluble fiber. So, what about the packets? We've got the facts on this convenience food.

Is Air Frying Healthy?

The biggest myth about air fryer chicken nuggets, busted.

Is Activated Charcoal Healthy?

Sorry, but that charcoal-spiked cocktail, smoothie and juice won't detox your body.