As a new mom, finding the time to prepare healthy meals and snacks for yourself and your family can be challenging. Between caring for your baby, running errands, and all the other tasks that come with being a new mom, it can be hard to find the time to make nutritious meals for yourself. Plus, having a new baby can bring on extra cravings and hunger, making it even more challenging to eat healthily.
However, a healthy diet is important for you and your baby’s growth and development. This is especially important if you’re breastfeeding your baby, as your diet will affect the nutrients present in your breast milk. Breastfeeding takes calories away from your body, making it likelier for you to be exhausted. You can read more from Serenity Kids about how breastfeeding affects your body.
Eating healthy meals is one of the easiest ways to replenish your energy. Preparing a nutritious meal while caring for your baby can be difficult, so we’ve come up with quick, easy dishes that you can prepare.
Breakfast
Starting your day with a healthy breakfast is essential for new moms. Breakfast is the most important meal of the day, so you must ensure that it’s nutritious and filling. A quick and healthy breakfast can give you the energy and nutrients you need throughout the day. Here are some healthy breakfast ideas for you that are quick and easy to prepare:
- Oatmeal
Because of its high source of fiber and protein, oatmeal is an excellent choice for a quick breakfast. You’ve got multiple options for your oats: rolled oats, quick-cooking oats, and instant oats. These three have the same nutritional content, although the latter will be the quickest to prepare.
You can also add your favorite fruits, nuts, and seeds to your oats for an even healthier meal. If you have hectic mornings, you can create a bowl of overnight oats for a worry-free breakfast when you wake up.
- Egg Muffins
Egg muffins are a perfect, nutritious breakfast for busy mornings. The protein in eggs helps heal and maintain muscle mass and tissue repair. They are also rich in vitamins A, B, and E, which help in wound healing and tissue repair.
Egg muffins are also rich in iron which is vital for new moms as it helps form red blood cells and oxygen transportation. Scramble eggs with your favorite vegetables, such as spinach and peppers, and pour into a muffin tin. Bake until set, and enjoy with a piece of whole-grain toast.
- Smoothie Bowl
Smoothie bowls are a great breakfast choice for busy moms. Blend your favorite fruits with yogurt, almond milk, or coconut water. Then top it off with your favorite nuts and seeds. Smoothies are some of the most nutritious drinks; they boost your energy and have other benefits, like helping you lose weight and boosting your heart health.
Lunch
You might be tempted to skip lunch if you’ve had a filling breakfast, but you must eat regularly to promote breast milk production. Here’s a variety of easy and delicious healthy lunch ideas:
- Salads
Salads provide a great way to get in various vitamins and minerals. They’re also low in calories and fat. Eating a variety of vegetables can provide the nutrients you need for healing and also help to boost energy levels.
Add dark leafy greens like spinach or kale and colorful fruits and vegetables like tomatoes, bell peppers, and carrots to incorporate vitamins, minerals, and fiber into your meal. Finally, top it off with a healthy dressing like vinaigrette or lime juice.
- Soup
Soup is another way to get some nutritious ingredients for a quick and easy lunch. Depending on the specific kind of soup, it can be high in protein and provide a variety of vitamins and minerals.
Start with a low-sodium broth and add vegetables like carrots, celery, onions, and potatoes. Then add lean protein like chicken, herbs, and spices for extra flavor. You can also make vegetable soup if you’re vegan.
Snack
Having a go-to healthy snack is essential for busy new moms. Here are some snack ideas to help you keep your energy levels up:
- Hard-Boiled Eggs
Hard-boiled eggs are an abundant source of selenium, vitamin B2, vitamin A, iodine, phosphorus, and choline. They are an excellent source of healthy omega-3 fatty acids, which can help reduce inflammation in your body. They’re nutritious and provide a quick, easy and convenient snack.
- Greek Yogurt And Fruit
Greek yogurt is the perfect on-the-go snack if you’re going out with your baby. Pair it with fresh fruit like strawberries, blueberries, and bananas to add antioxidants to your snack. The combination of yogurt and fruit also provides a great energy source, making it an ideal snack anytime.
- Avocado Toast
Avocados are rich in healthy fats, which can help reduce inflammation, and are also packed with vitamins, minerals, and fiber. Avocado toast is also an excellent source of monosaturated fats, which is good for your cardiovascular health. You can top your toast with sliced tomatoes or garlic for extra flavor and nutrition.
Dinner
After a busy day, it’s best to cap it off with a filling meal after all the energy you’ve used up. Here are some dinner ideas you can try:
- Vegetable Stir Fry
This is a quick and easy meal if you’ve got vegetables in your pantry. Additionally, the proteins present provide essential amino acids for muscle recovery. Sauté some vegetables, such as onions, peppers, mushrooms, zucchini, and carrots, in a pan with olive oil. Once the vegetables are cooked, add some cooked protein of your choice, such as chicken or shrimp, and some cooked brown rice or quinoa.
- Wraps
Wraps are a superb way to get vegetables and protein in one sitting. Start by spreading some hummus or mashed avocado onto a wrap, then top it with some cooked protein, such as salmon, and some vegetables, such as tomatoes, cucumbers, and spinach. Roll up the wrap and enjoy.
Conclusion
As a new mom, staying energized and nourished from the day’s start to end is important. Having healthy options for every meal of the day can give your body the nutrients it needs to stay healthy and help you stay on track with your diet. Most of them are easy to make and can be interchanged or taken together according to your needs.
