Activating a key life force: Nutrition for moms and babies

When I became a mom, I also became my daughter’s personal chef.

Providing her with nourishing, balanced meals became my most time-consuming, caregiving responsibility. From researching recipes and buying ingredients to preparing meals and cleaning up afterwards. 

But the importance and benefits of eating healthy can’t be overstated. This holds true not only for early childhood development but throughout the entire pregnancy and postpartum journey for a new mom. 

Meal planning has presented itself as one of my most significant personal challenges–even more so after becoming a mom. No one enjoys the stress and pressure of deciding what to feed their family for dinner after a long day at work. I’ve learned new ideas to streamline the meal planning process and make it more enjoyable, cost-effective, and sustainable. Nevertheless, it’s also marked by humbling moments when my toddler suddenly rejects a meal she once loved.

Nutrition is a large part of my life  

With a background in science and public health, I’ve always been interested in nutrition and its impact to overall health. My initial motivation for eating a clean diet was to maintain a healthy weight. However, I loved how eating well boosted my energy levels and overall mood. For almost two decades, healthy eating has been a fundamental part of my life. 

In the last ten years, I’ve also developed a strong passion for cooking. I love building the skill, the creative process, and treating myself and others to a home-cooked meal. I’ve also embraced cooking as a way to gain more control over the ingredients I consume, save money, and make more sustainable food choices.

Nutrition is a key life force

The benefits of good nutrition are clear. “Stutz”, a new documentary featuring renowned psychotherapist Phil Stutz and his actionable tools for personal development and mental health described it well. Stutz talks about the Life Force Pyramid, which is composed of three essential levels. The first is your relationship with your physical body, the second is your relationship with other people, and the third level is your relationship with yourself. 

Taking care of your body–eating healthy, getting exercise, and getting enough sleep–is the foundation for building a happy and fulfilling life. Extensive research underscores the relationship between physical health and emotional well-being. Multiple studies have found that sugar and processed foods can lead to inflammation throughout the body and brain, which can contribute to mood disorders including anxiety and depression. Stutz asserts that focusing on your physical health can result in an 85% improvement in mental health. 

The bottom line: if you’re feeling down, depressed, or not like yourself, making dietary adjustments can have a major impact on turning around your mental health. This is particularly pertinent for new and expecting mothers–especially as 1 in 5 mothers suffer from symptoms of anxiety and depression. 

During pregnancy, proper nutrition promotes a baby’s development and diminishes the risk of birth defects. For pregnant mothers, it aids in muscle and tissue growth while mitigating complications like anemia, gestational diabetes, and high blood pressure.

After a baby is born, nutrition is even more critical–speeding up the postpartum healing process, ensuring newborns receive essential nutrients through breastmilk, and furnishing moms with the energy they need to care for her new baby and own wellbeing.

6 tips to activate this life force now

The impact of good nutrition on mental health is undeniable. Nevertheless, providing both myself and my family with nutritious meals didn’t come naturally. It was incredibly stressful and disheartening when I prepared a fresh, home-cooked meal only to have it promptly rejected by my toddler. To enhance our meal planning and outcomes at our dinner table, I turned to various influencers, food bloggers, books, and podcasts for ideas and information. It took a lot of research, experimentation, and failures to find a routine that works for my family. 

Here are 6 lessons I’ve learned that have made healthy eating more manageable and enjoyable:

Lesson 1: Learn about the division of responsibility in feeding 

This was a complete game-changer for me. When I began introducing solid foods to my infant at six months old, it was stressful. I believed that being a good mom meant having an infant who ate her vegetables. Unsurprisingly, this was the quickest path to feeling like a failure. 

That was until I learned about the Satter Division of Responsibility in Feeding. This approach assigns the following roles: the parent is responsible for determining what a child eats, while the child is responsible for how much they consume (and everything else). Once I understood this, meal times became considerably less stressful for everyone, including my baby. I was able to just trust the process and believe that my baby was fully capable of getting the nutrition she needed.

Lesson 2: Meal plan and only shop once a week 

Planning your meals once a week can significantly reduce the mental load of daily meal decisions. Start by creating a weekly menu and building your grocery list based on what you already have in your pantry, fridge, and freezer, incorporating seasonal ingredients. This strategy not only facilitates the preparation of fresher and more budget-friendly meals but also helps cut costs and reduce food waste. 

In the past, I used to order groceries 2-3 times a week without a clear meal plan. This not only missed out on potential discounts from shopping in-store but also led to impulsive additions to my cart and food waste. Now, I set aside one day each week to plan my meals and do my grocery shopping. I use AnyList to gradually build my grocery list throughout the week. Though it requires more diligence, this method ultimately saves me both time and money.  

Lesson 3. Involve your baby in the process 

I love bringing my daughter along for my grocery runs. It’s a great way for her to participate in the process and learn about the ingredients that make our meals. At home, I give her easy tasks–like unpacking the groceries, washing vegetables, mixing dry ingredients, and sprinkling toppings on our food. Using a learning tower is a safe and fun way to bring your baby up to your level while you work together in the kitchen. 

Lesson 4. Freeze it

Make extra servings of a recipe and freeze the leftovers for a future weeknight meal. Here are some of my favorite freezer-friendly recipes. This saves a lot of time and stress, especially during busier weeks. If you have the room, invest in a freezer chest that is separate from your refrigerator. 

Lesson 5. Use the time to decompress 

One of the rewarding parts of meal planning is having an uninterrupted block of time. In Michelle Obama’s book, The Light We Carry: Overcoming in Tough Times, she shared how knitting got her through the pandemic, ‘detouring [her] away from [her] anxiety just enough to provide relief.’ For me, cooking has become my form of knitting. Some days, I use the time to dive into an episode of my favorite podcast. On other days, I simply enjoy it for the therapeutic value; concentrating on repetitive tasks like chopping and stirring gives my mind a break and helps me stay present in the moment. 

Lesson 6. Embrace leftovers 

Meal planning a healthy diet doesn’t require a fresh meal for every night of the week. It can be much easier if you’re comfortable eating leftovers during the week. To reduce the overall level of effort, I cook no more than 2 fresh meals per week. A typical menu during the work week would include the following: fresh meal #1 (Day 1), leftovers from meal #1 or a previously frozen meal (Day 2), fresh meal #2 (Day 3), store-bought meal or previously frozen meal (Day 4), and takeout (Day 5).

Where should you start?

So you’re on board with the idea of eating healthier. What’s the next step?

Implementing some of the strategies above can make the transition smoother. It’s equally important to take small steps that lead to real, lasting changes. 

Consider subscribing to a healthy meal delivery service or meal kit subscription. Alternatively, start by incorporating just one new nutrient-dense recipe into your weekly routine. 

If you’re currently pregnant, make a salmon power bowl or guacamole, which are packed with essential nutrients to promote fetal development and growth like folate, protein, and iron. 

If you just had a baby and are breastfeeding, try lactation cookies or kale and quinoa salad for nutrients that help boost milk supply, replenish your blood stores lost during childbirth, strengthen your immune system, and improve your energy levels.   

Or prepare an easy, make-ahead, nutritious meal or snack that’s appropriate not just for the baby, but for your whole family to enjoy–like hummus, chili, penne vodka, burritos, or overnight oats. Here are some additional ideas to get you started. 

In the ever-evolving journey of motherhood, where every day brings new joys and challenges, one constant remains: the importance of nutrition. As a mother, I’ve come to realize that nourishing our bodies and our families isn’t a chore; it’s a profound responsibility. It’s a gift we give ourselves and loved ones. 

Prioritizing nutrition can be one of the most impactful investments we make in shaping our life force and overall well-being.