What will we eat in the weeks or months after the baby arrives?
What's for dinner?
While it might seem like a minor detail amidst the whirlwind of baby preparation, having a solid plan for postpartum meals can make a world of difference when you step into the role of new parents.
Proper nutrition is crucial for new parents, as it provides the energy and nutrients needed to care for your baby, recover from childbirth, and maintain overall health. Eating well can also help boost your mood, improve sleep quality, and support breastfeeding for nursing mothers.
If you're giving birth, your body will have gone through a lot over the past 9 months and during delivery. Nutrition will be essential to help you recover, heal, and regain your strength.
It'll also be crucial if you plan to breastfeed. Creating and releasing milk is a lot of work! Your body's need for calories and certain vitamins and minerals may go up.
However, meal planning and cooking can be tough with a newborn. With all the time spent feeding, changing, and calming your baby, it might feel like there’s no time to prepare healthy meals. By talking about your meal plan ahead of time, you can make sure you have healthy and satisfying foods to support your well-being during this important time.
Preparing ahead of time
Stocking up on essentials
Before your baby arrives, make sure your kitchen has all the essential pantry and freezer items. This will help you save time and energy in those busy first weeks. Stock up on non-perishable foods like pasta, rice, canned vegetables, and sauces that you can quickly turn into healthy meals.
Batch cooking & freezing meals
Another good way to prepare for your baby is to cook and freeze meals ahead of time. This gives you easy options when you’re tired. Consider making lasagna, casseroles, soups, and stews that are simple to reheat.
Divide the meals into single servings so you can grab what you need without thawing an entire dish. Don’t forget to label each container with the contents and date to keep track of what you have.
Keeping it simple
One way to simplify meal preparation is by focusing on one-pot meals and slow cooker recipes. These dishes often require minimal prep work and can be left to cook on their own, allowing you to tend to your baby's needs while your meal is being prepared.
Some examples of one-pot meals include hearty soups, stews, and casseroles that incorporate a variety of vegetables, lean proteins, and whole grains.
Meal prepping
Consider meal prepping, which means preparing meals in advance, usually for the upcoming week. It involves planning, cooking, and portioning out meals ahead of time so they are ready to be eaten later. You can also plan to prep staples like cooked grains, shredded chicken, and homemade sauces to mix and match for quick meals.
Setting up a meal train
If your family and friends seem eager to help, ask them if they'd be willing to drop off meals a few times a week during the early weeks following your baby's arrival. Just be sure to communicate any dietary restrictions or preferences ahead of time.
Getting some takeout
While cooking at home is generally more economical and nutritious, cut yourself some slack in those first sleep-deprived months. If you feel like ordering takeout occasionally, do it! Depending on how you'll feel, you may even be up for grabbing a meal at a restaurant.
Signing up for a meal delivery service
Consider services that deliver fully cooked, ready-to-eat meals that just need to be heated. We tried and really liked smaller, local meal delivery services such as Ipsa, and a few friends of ours also liked Chiyo and Welcome Home - both of which were created with new parents in mind.
Ensuring a balanced diet
Focus on including a variety of fruits, vegetables, and whole grains in your meals. These foods are rich in vitamins, minerals, and fiber, which help boost your energy and support your overall health. Whole grains, like brown rice, quinoa, and whole wheat bread, provide lasting energy and keep you feeling full.
It's also important to choose lean proteins and healthy fats. Lean proteins, such as chicken, fish, and beans, are vital for healing and building your body's tissues after childbirth. Healthy fats that can be found in avocados, nuts, and olive oil help your body absorb important vitamins and provide energy. Eating these nutritious foods benefits your and your baby's health if you are breastfeeding.
Nutritional needs for breastfeeding mothers
After giving birth, breastfeeding mothers need to pay special attention to their nutrition. You'll require an extra 450-500 calories daily to support your health and your baby's growth. It's important to get enough protein, calcium, iron, and vitamins A, C, and D.
Eating a mix of lean proteins, whole grains, fruits, vegetables, and dairy can help meet these needs. Staying hydrated by drinking plenty of water is also crucial for maintaining milk supply.
Managing food allergies or sensitivities
Some babies might develop food allergies or sensitivities that could be linked to what the breastfeeding mother eats. Common allergens include cow's milk, soy, eggs, peanuts, and shellfish. If you think your baby is reacting to something in your diet, keep a food diary to track what you eat and any symptoms your baby shows.
Consult your pediatrician or a lactation specialist for advice on eliminating certain foods while ensuring you still meet your nutritional needs. Sometimes, removing a suspected allergen from your diet can help improve your baby's symptoms.
Don't forget about snacks
When you're up at 3am for a feeding, having easy options like fruit, yogurt, nuts, and veggies with hummus can keep you going. Stock up on these nutrient-dense foods, so you always have something on hand.
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