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Life with a newborn is exhausting. It's usually impossible to get enough rest and exercise in those first few demanding months, and it's difficult to eat well.
But as all-consuming as caring for an infant can be, it's important to take care of yourself too. Choosing healthy foods – and following a few simple eating strategies – will help keep you energized through your busy days and nights.
Start with a balanced diet, and drink plenty of water. Try to make time to sit down for a quick snack or meal – even if you have to put the baby down or hand her off to your partner or a helper for a few minutes.
And make every meal count. Here are some of the best strategies for getting an energy boost from your food. If you need more guidance, the USDA's MyPlate website offers a customized daily food plan based on your age, gender, and activity level.
Begin with a better breakfast
Proteins (such as eggs and yogurt), and complex carbohydrates (like whole grain bread and cereals) are better breakfast choices than simple carbohydrates or sugar. So instead of reaching for a plain bagel, a bowl of sugary cereal, or a piece of white toast – all simple carbs – try a smoothie made with fruit and yogurt, a bowl of oatmeal or whole grain cereal, or scrambled eggs on whole wheat toast.
Simple carbs cause your blood sugar to spike and then crash, leaving you feeling sleepy. Complex carbs give you longer-lasting energy, help you feel full longer, and provide more vitamins and minerals, explains pediatrician James Sears, coauthor of The Baby Book.
"A protein-rich, complex carbohydrate-rich breakfast is very important – and probably the opposite of what most people do," he says.
Eat small meals throughout the day
Rather than eating three large meals, aim to eat five smaller meals to keep your energy up, Sears suggests.
"It's a better way of eating," he says, because it keeps your energy level on an even keel the whole day long, rather than seesawing between hunger and fullness.
If you're having trouble eating one meal a day, let alone several, try keeping the fridge stocked with easy snacks or quick small meals high in protein or complex carbs. Grazing throughout the day will be easier if you have a tasty selection of high-energy snacks to choose from.
Try whole wheat bagels or toast with peanut butter, edamame, hummus on pita bread, cheese and crackers, trail mix with nuts and dried fruit, and yogurt with fruit.
