Guest Post by Taylor Williams
Taylor Williams is a registered and licensed dietitian with a Masters in Human Nutrition. She is a wife, mom to a one year old little boy, and pup mom to three shih tzus. She is the owner of 413Nutrition where her goal is teaching and creating healthy relationships with food and exercise. With a focus on kids and family,
5 Easy Nutrient Dense Recipes for New Moms
Being a new mom is TOUGH. The last thing you have the energy to think about is nutrition and fueling your body right. Sure, maybe you eat good while friends and family bring meals nonstop for a couple weeks, but then what?!
What do you eat when your spouse goes back to work? Or when the food stops showing up in your kitchen already prepared?
I learned really quick and especially with breastfeeding, I could not just stare at my newborn 24 hours out of the day. I needed to fuel my body! I could stare at him for 23 hours a day and find some time in between for some nutrient dense snacks.
While I am kidding about the hours, I am not kidding about fueling your body. It is important for many reasons such as hydration and to replenish your body of nutrients lost during birth and through the healing process from birth. You also need this for successful breastfeeding!
Saying and doing are two very different things. We usually know what we need to do but finding time, motivation, energy to do them is hard. I always recommend for new moms to find things that are very easy to cook, foods you can batch cook and keep prepped in the refrigerator for easy access, quick snacks to keep beside your chair, night stand, or pumping/feeding station.
You will also learn very quickly, that one handed eating is now your new normal. Keep that in mind when planning snacks/meals for yourself. Try to include ingredients such as nuts, seeds, flaxseed, avocado, peanut butter, almond butter, oats, lean proteins, and fruits and vegetables when you can.
I am here to share a few awesome recipes that I found beneficial to me during the brand-new days as a new mom! You can make some of these ahead of time and freeze or if you have a new mom in your life, they will be much appreciated.
Cherry Butterscotch Energy Balls
2.5 cups rolled oats
1 cup peanut or almond butter
1 cup butterscotch chips
½ cup ground flaxseed
½ cup honey
1 cup (or small bag) dried cherries
1 tsp vanilla
Mix together and roll into balls. Consistency should allow you to roll in balls. Store in airtight container in refrigerator for up to a week.
Homemade trail mix or store bought
1 cup almonds
1 cup cashews
½ cup chocolate chips
1 cup pumpkin or sunflower seeds
1 cup dried fruit (cherries or blueberries)
Mix together and store in glass jars. Set next to pumping/feeding station or chair.
Check-out this protein packed pre-made mix for your convenience.
Sweet or Savory Rice cake
Sweet- 1 caramel rice cake with 2 TBSP strawberry whipped cream cheese, ½ tbsp mini chocolate chips
Savory- 1 plain rice cake, ½ sliced avocado, sprinkle of salt/pepper
Quick snack bar
Lara Bars (apple pie, lemon, cherry pie, banana chocolate chip)
Quick snack burrito
1lb turkey sausage
1 cup shredded cheddar cheese
1 jar salsa
Cook sausage, scramble eggs, and add together. Stir in cheese. Place about ½ cup mixture into tortilla, 1 tbsp salsa, and wrap in plastic wrap or if you do not want to wrap. Leave mixture in air tight container and assemble burrito as needed. Heat for 15 seconds and enjoy.