• Junk foods and snacks are unhealthy in postpartum diets
• New moms should drink more water to stay hydrated.
• Eating more vegetables and fruits is healthy for both new moms and their babies.
• Every mom sheds weight differently. Move at your pace.

The pregnancy journey is a rollercoaster of hormones, emotions, and weight gain, all stressful in the lives of most women.

Then the time comes to welcome the cute little bundle of joy. New mothers are faced with caring for their little ones, while also shedding the excess weight from pregnancy and breastfeeding.

From aunties, older moms, midwives, and other healthcare professionals, new moms are provided with meal plans and diets. With constant sleepless nights and emotional stress, most new moms are not able to follow the diet plans, and it becomes an unrealistic plan for them. Once they’re done breastfeeding, many moms also struggle with losing acquired baby weight.

In this piece, we will be discussing how new moms can bridge the gap by eating healthy meals and shedding weight while still caring for their babies and offering them the best nutrients.

Postpartum Diet Struggles of New Moms

As a new mom, you are given lots of dos and don’ts when it comes to the type of foods you eat. These diets are designed so that your child gets the best nutrients for them to grow while they are breastfeeding.

Usually, postpartum diets contain a variety of fresh vegetables, proteins, carbs, and healthy fats. They are also told to consume lots of water and to avoid junk foods and energy drinks. However, new moms may find it difficult to adhere to these meal plans because of stress from breastfeeding, sleepless nights, and work overload. Most have no time to cook, and many have little help in feeding themselves.

With limited time and energy, moms turn to easily available meals and snacks. Consuming junk and unhealthy snacks can increase your weight and also deprive your child of the necessary nutrients they need to thrive and grow.

What New Moms Really Eat

Junk Foods and Snacks

Unhealthy snacks and junk foods like burgers, chips, pizza, and so on are some of the easiest meals that new moms find themselves eating. This is often due to a lack of time, easy access, and cravings. While these types of foods are not healthy, many new moms turn to them when too busy or too tired to choose healthier foods.

Caffeine and Carbonated Drinks

Caffeine and soda are other things moms are told to avoid, but often drink anyway. While carbonated drinks can make someone feel more full, and coffee or energy drinks can give new moms a small boost in energy, they aren’t good for the mother and baby’s shared health. These are unhealthy because they have a lot of sugar and caffeine that can make breast milk less nutritious. Liquid calories add up quickly and can hurt future efforts to shed weight.

“Comfort” Foods

Comfort foods are named so because of the immediate comfort or relief that these foods give. Leftover foods like pancakes, leftover pizza, or a sandwich from last night can be a quick fix for new moms, but often aren’t nutritionally rich enough to benefit mom and baby. Leftovers aren’t always something to avoid, and prepping meals ahead can make regular healthy eating easier.

What New Moms Are Told To Eat

For new moms, their diet is everything, and it is important not just for the baby but also for their own well-being. Here are some of the proper meals and diet plans new moms are supposed to eat after childbirth:

Balanced Meals

A new mother should consume a well-balanced diet that includes vital proteins, carbohydrates, and fats, along with vegetables to provide strength to the body and maintain overall health. A well-balanced diet will also help you to control your weight and feed your baby.

Vegetables and Fruits

A balanced diet includes vegetables and fruits. Fruit and leafy greens such as spinach also supply fiber and vitamins to help the excess weight.  Those vitamins and nutrients also improve breast milk’s nutritional value.

Water

It is important for new moms to stay hydrated as they breastfeed. Instead of caffeinated beverages like tea or coffee or carbonated drinks, taking lots of water keeps mom and baby healthy. Drinking plenty of water can establish a strong hydration habit and aid future weight loss efforts.

Low-Fat Dairy Products

Dairy products like milk, cheese, and yogurt are important for breastfeeding mothers because they help them with their milk production. Low-fat dairy products like skimmed milk, plain yogurt, and non-fat cheese are equally helpful in producing breast milk while being lower calorie and low fat; perfect for both the mother and baby.

They are also a good source of protein and vitamins, and can help new moms manage their weight. 

Advice for New Moms

Eating healthy as a new mom can be intimidating. Here is how you can stay fed without compromising on health for you and your child or sacrificing valuable time and energy, and still maintain a healthy weight:

Prep Your Meal Ahead

One thing that can help you maintain a healthy diet is preparing your meals in advance on days that aren’t as busy or on planned days. Everything you need, you can buy and make in large quantities. 

Prep your vegetables and fruits, and store them in containers in the fridge. You can also make and store salads. Making food in bulk and freezing it in meal portions works great for soups, casseroles, or sauces for later eating. 

If you’re really strapped for time, you can have low-carb prepared meals regularly delivered so you can store them in your freezer for later use. When it is time to eat, remove them from the fridge and heat them in the microwave for a few minutes with little prep.

Keep Healthy Snacks

Healthy snacks like granola, Greek yogurt, carrots, whole-grain crackers, and low-fat cheese are some of the things you can have readily available in your kitchen to stay healthy. You can even pre-chop carrots and store, or combine these healthy snacks into meals for extra variety.

Ask for Help

Motherhood can be quite overwhelming, especially when you have no help and have older children who also need your attention. Ask for help from trusted friends, your partner, and neighbours willing to assist you in getting groceries, taking care of the baby, or even helping you prep your meals.

Striking The Balance Between Healthy Eating And Losing Baby Weight

Motherhood is a daunting time, especially if it’s your first time. Get assistance from your partner and family, and get as much rest as you can. 

Losing baby weight is a fine goal, but it should not be one of your priorities immediately after giving birth. Ultimately, everyone is unique, and everyone loses weight after a baby differently. Give yourself time to adapt, and concentrate on feeding yourself and your baby.