5 Easy Foods For New Parents
Your newborn baby is breastfeeding, or you’re pumping, or you’re just a new parent with very little time on your hands and even less sleep. Days and nights are a blur. Saying you’re hungry is an understatement. You’re HUNGRY!!! Besides the go-to protein bars that we find in the pantries of too many new parents, what do you WANT to eat and what SHOULD you eat? No point in getting “hangry” when food can be at your fingertips.
Here are 5 easy foods for new parents:
1. Fruits and Vegetables
Having cut up fruits and vegetables around make for great “grab and go” snacks that are packed with nutrition and FIBER (and we all know what fiber can do). These are the heavy hitters when it comes to Potassium, Vitamin C, Vitamin A and folate. According to ucsfhealth.org, nursing mothers over 19 years old need 120 mg of Vitamin C per day. Cutting up citrus fruits, cantaloupe, strawberries, kiwi and cruciferous vegetables like cauliflower, broccoli and peppers makes it easier on the breastfeeding parent to grab a handful of healthy options as they go through the day.
2. Eggs and Meats
Rich sources of iron (a breastfeeding person needs about 9mg of iron per day) can be found in the simplest of foods: eggs (in particular, egg yolks), meat and poultry, dried beans, dried fruit and seafood. Hard boiling eggs at the beginning of each week, peeling them, and refrigerating them in a sealed container makes for an easy grab and go snack for the week. We’ve even included our printable recipe: How to Make the Perfect Hard Boiled Eggs. Pre-cooking lean red meat (i.e. steak) and chicken, then pre-slicing it, keeps life simple and food ready to be heated with a side of vegetables or to top a salad.
3. Cheese, Yogurt, Beans and other Proteins
Breastfeeding or pumping parents should eat 2-3 servings of protein per day. 3-4 ounces of meat, poultry or seafood is considered one serving (think of the size of a deck of playing cards). A carton of whole milk yogurt, 1 ounce of cubed or sliced hard cheese, cottage cheese or a glass of whole milk are other simple sources of protein. Cook up some dried beans in your Instant Pot (no soak recipe here) or make a beautiful, 15 minute stir-fry with tofu to fill your belly and meet your nutritional needs. Cheese, tofu, milk, and yogurt double as much needed calcium sources.
4. Snacks
Snacks for the breastfeeding, pumping, or any parent for that matter, are not necessarily a bad thing. We’re not talking about a good ‘ol candy bar (ok, maybe once in a while), but prepared, packaged, and convenient shelf-stable snacks. Trader Joes and Costco carry pre-packaged, one-serving trail mix. Loaded with nuts, dried fruit and a bit of chocolate, they make for a satisfying treat that fits right in your stash at the pumping/breastfeeding stations around your home. You can buy bulk packages and put them in your own baggies, but time is not always your friend while juggling life with your new baby. Dried fruits, grainy crackers and your favorite nuts make for easy and nutritious snacks on the fly.
5. Pre-made, Heat and Eat Meals
Here’s where your helpers can come in handy. Have them prep and package up some breakfast burritos, lasagna, enchiladas, meat and vegetables and other hearty, comforting, tasty foods. Add some of your favorite recipes to Pinterest and point your helpers to them for the recipes. Order groceries to be delivered and you’re set for some satisfying meals.
Preparing for life with your new baby requires planning before your baby arrives. Stock up on freezer and pantry staples. Stash a variety of snack foods and include a bit of junk food. By having these items on hand, you and all of your helpful friends, family and doula, can easily provide you with the foods you need while you’re busy feeding your baby. Browse through our blogs for additional food and new parent tips.
Eat up! Feed yourself and feed your baby!
** For more easy recipes check out these printables: My Favorite Breakfast Burrito, Crockpot Chicken and Bone Broth, Bacon Wrapped BBQ Chicken