What to eat after having a baby

When I was pregnant with my first baby, I thought I would have loads of time to take care of myself, go back to work part-time, while being the best mom I could be! HA! Was I wrong!

Two years later, when I was pregnant with my second, I made plans to have my supports in place, part-time childcare ready and meals prepped in the freezer.

Whilst my postpartum plan for support made a huge difference overall,  I really appreciated  my meal and snack prep to help with my day to day stamina and overall energy to keep up with my two littles ones.  And when the day’s plans went sideways as they sometimes do, there was always something healthy, homemade in the freezer waiting for me.

Here’s how I made it happen:

• 1- When I was halfway through my third trimester, I started making double batches of the casseroles, soups, spaghetti sauces, curries, lasagna etc. whenever I was cooking them for our daily meals.
• 2- Before we ate, I stored  half of our meal in airtight freezer containers that were labelled and dated.
• 3- Popped them in the freezer.

What a game changer!  We saved money on takeout, felt good about what we were eating and I didn’t have to cook!

Snacks are important too!

As time went on, I soon became known as the snack lady around my house.  Whenever we were out, I had snacks available.

When you are breastfeeding, snacks are THE BEST!  Keeping some non-perishable snacks available around your favourite home hang out spots is key. Focus on good fats and protein whenever possible.

Try healthy (and even homemade) granola bars and cookies or a trail mix in airtight containers.  Even some whole grain crackers when you are in a pinch.

In the fridge, have a reserve of hard-boiled eggs, chopped ready-to- eat veggies with hummus, rice or quinoa that can easily be added to your favourite broth/soup or to pesto. In the freezer, frozen muffins or energy balls.

Other snacks – quick piece of wholegrain toast with nut or seed butter, banana or apples with nut butter or tahini spread.

Having time to prep even the simplest snacks can be difficult, but chances are you will have a visitor or two that asks ‘what can I bring you?’. Always answer with an easy snack suggestion that can help you prep for the days ahead.

Easy meals ideas

There are so many variations of nourishing postpartum meals and some of them can be prepared ahead of baby’s arrival. Look for recipes with good fats (from nuts, seeds, eggs, avocado, or fish), protein, whole grains as well as fruit and vegetables such as:

• baked oatmeal with berries and topped with nuts
• breakfast cookies with flaxseeds, sunflower seeds, pumpkin seeds
• whole grain morning glory muffins
• overnight oats with chia seeds and berries
• lentil/bean soups with beef or chicken broths
• one pan easy dinners: chicken, fish or tofu with colourful roasted vegetables (include sweet potato or pumpkin)

Planning ahead for your meals and snacks can make such a big difference in your postpartum experience by giving you the nourishment you need without the worry of not having the time to cook or bake.  Instead enjoy your time to bond with your baby, rest and recover.

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Mélanie Jacobson ND IBCLC is a Toronto-based Naturopathic Doctor and Lactation Consultant. She focuses on breastfeeding education, and supporting families with breastfeeding, bottle feeding, combo feeding as well as solid food introduction. She is available for home, clinic and virtual visits. You can book your free 15 min meet and greet consultation right here to discuss her services and approach.