8 nourishing recipes for new moms
Introduction
Running a marathon is one of the hardest things I’ve ever done.
Completing nine of them has taught me the importance of nutrition for sustaining long runs, aiding muscle recovery, preventing injuries, and maintaining overall health. When I became a new mom, I realized that maintaining a healthy, balanced diet was just as essential.
New motherhood demands stamina and mental resilience. Good nutrition provides the energy needed to care for a newborn but also supports postpartum recovery and reduces the risk of perinatal mental health disorders, which affect 1 in 5 women. For breastfeeding moms, it ensures the right nutrients are passed on to their growing baby.
In those early months of motherhood, I relied on many of the recipes from my marathon training days to power through the most challenging moments.
Fueling New Moms
Here are the top nutrients recommended for new moms (and marathoners) to support energy, overall health, and muscle recovery:
Carbohydrates: Provides energy to cope with physical demands of caring for a newborn.
Protein: Aids in postpartum recovery, tissue repair, and milk production.
Iron: Essential for combating fatigue and replenishes iron lost during childbirth.
Calcium: Supports bone health and helps with lactation.
Omega-3 fatty acids: Supports brain health, mood stabilization, and reduces inflammation.
Vitamin D: Enhances calcium absorption, supports immune function, and may help reduce postpartum depression.
Antioxidants: Aids in recovery from childbirth, reduces inflammation, and boosts immune health.
8 Nourishing Recipes for New Moms
Here are my favorite recipes, including snacks and meal ideas that are easy to prepare in advance and freezer-friendly.
Water: Okay, this isn’t a recipe but hydration is essential for new moms. It boosts energy levels and is especially crucial for lactating moms as breast milk is composed of 90% water.
Oatmeal with berries: Make a large batch of this mix and portion for easy breakfast. It’s enhanced with flax seeds and chia seeds for omega-3 fatty acids and essential minerals, which help with digestion and fullness.
Salmon and roasted veggie grain bowl: This versatile lunch option is packed with flavor and filling ingredients like salmon, sweet potato, grains, and roasted vegetables. You can add your favorite roasted veggies (I like carrots, brussel sprouts, cauliflower, or broccoli) and dressing of choice.
Make-ahead burritos: These burritos are easy to prepare with leftover protein. I love shredding up a whole rotisserie chicken from Costco to make a large batch that can be stored in the freezer to reheat later. They offer a balanced mix of protein, fiber, and essential vitamins, perfect for busy days. To make them vegetarian-friendly, simply substitute the meat with more beans.
Energy bites: These nutrient-dense snacks give moms a quick burst of energy between (or during) feedings. Peanut buter provides protein and healthy fats, while dates offer natural sugars, iron, and fiber. If you’re not a fan of dates, swap them for other dried fruits like apricots, raisins, or figs–or leave them out altogether.
Lactation cookies: Ingredients like oats, flaxseed, and brewer’s yeast are known for their lactogenic properties, which help boost milk supply. This cookie dough freezes well. There’s nothing better than a warm, oven-baked treat!
Chocolate hummus: This snack is easy to whip up and goes with everything–fruit, crackers, nuts, and more. Or just grab a spoon and eat it straight out of the jar. You’d never guess it’s packed with beans, which is an excellent source of fiber.
Make-ahead smoothies: This is a convenient source of nutrition packed with easily digestible carbohydrates, high water content, vitamins, minerals, and antioxidants. Freeze a few portions in advance and blend it with your favorite protein powder.
Taking care of mom and baby
Motherhood is the ultimate endurance sport.
As new moms, we focus so much on taking care of the baby that we sometimes forget the importance of self care. Just as fuel and hydration are critical to optimizing performance for runners, they are equally crucial for moms to be present for their babies.
Incorporating balanced, nourishing foods into your diet provides the energy and resilience needed to endure the journey of motherhood. Prioritizing your own health is not a luxury—it’s a necessity that ensures you’re in peak condition to meet your own needs and those of the baby.
