Nutrition Tips for New Moms from Postpartum Online Dietitian: Easy, Nutrient-Dense Recipes and Strategies for Healthy Eating After Having a Baby


Happy Mother’s Day to all the new moms out there! We know that this day can be both wonderful and challenging as you navigate the joys and stresses of motherhood. While it’s easy to get caught up in caring for your new baby, it’s crucial to prioritize your own health and nutrition to ensure a happy and healthy postpartum experience. Here are some easy recipes and nutrition tips for new moms:

Focus on whole, nutrient-dense foods, filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein. To make this easy, keep cut-up fruits and veggies in the fridge and buy pre-made dips like hummus and guacamole for quick, nutritious snacks. Don’t forget about frozen fruits and veggies as they are just as nutritious as fresh. And if you’re short on time, try crockpot or instapot meals like a stir-fry with frozen veggies and pre-cooked protein.

All new moms need extra fluids, especially moms who are breastfeeding. (Women lose a lot of liquid during childbirth). Aim for at least eight glasses of water per day. Keep a pitcher of water in the fridge with cut-up citrus fruits for flavor, and always have a bottle of water next to you. Remember to drink more than you think you need to because your body needs to replenish fluids after birth and to support breastfeeding.

Don’t count calories. Make calories count, and get enough.  The CDC recommends that breastfeeding moms eat an extra 450-500 calories per day. Opt for simple, nourishing meals with proteins, healthy fats, and whole grains. Now is not the time to diet.

Limit caffeine to no more than 300 milligrams per day (about two cups of coffee), and avoid alcohol altogether or limit it to occasional drinks. If you do have alcohol, wait at least two hours before breastfeeding or pump and dump.

Remember, you can’t take care of your baby unless you take care of yourself. Try this easy crockpot recipe.

Slow Cooker Chicken Chili


  • 1 pound boneless, skinless chicken breasts
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) kidney beans, drained and rinsed
  • 1 can (15 ounces) corn, drained
  • 1 can (15 ounces) diced tomatoes, undrained
  • 1 can (4 ounces) diced green chilies, undrained
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups chicken broth
  • Optional toppings: shredded cheese, sour cream, chopped cilantro


  1. Place all ingredients (except for the optional toppings) in a gallon-sized freezer bag. Label the bag with the name of the recipe and the cooking instructions.
  2. Lay the bag flat in the freezer and freeze it for up to 3 months.
  3. When ready to cook, remove the bag from the freezer and thaw in the refrigerator overnight.
  4. Dump the contents of the bag into a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
  5. Shred the chicken with two forks and stir to combine. Serve with your favorite toppings.

This chicken chili is a hearty and nutritious meal that’s easy to prepare and perfect for new moms. It’s packed with lean protein from the chicken, fiber from the beans and vegetables, and whole grains that can be added in with brown rice or quinoa as a side dish. Plus, it’s freezer-friendly, so you can make a batch ahead of time and have it on hand.

Don’t forget to make an appointment with a postpartum dietitian nutritionist to get meal plans to help you with postpartum healing. With these nutrition tips and a delicious recipe in your back pocket, you’ll be well on your way to a happy and healthy postpartum experience.