How to Feed Yourself as a New Parent: Tips from a Postpartum Doula
In anticipation of a baby’s arrival, much attention is often paid to how to feed the baby. Parents may take breastfeeding classes, assemble a pump, and meticulously research bottle options. Without a doubt, feeding a newborn takes a great deal of focus and energy, particularly in the early weeks. As a result, many new parents realize that feeding themselves becomes a struggle, with limited time, zero energy, and decision fatigue that makes it difficult to even think about what to eat.
With baby feedings, diaper changes, and sleepless nights taking center stage, it's easy for meal preparation o fall by the wayside. Yet, nourishing yourself as a new parent is so important. Especially if you are breastfeeding, your body needs an extra 300-500 calories per day, compared to pre-pregnancy requirements. Regardless of how you and your partner are feeding your baby, you need steady energy to manage the 24-hour cycle of newborn care.
Meal trains, Door Dash, and convenience foods are all extremely helpful in your postpartum period, and having at least one hot meal per day is so nourishing. In this blog post, though, we’re going to focus on the rest of the day, and some very easy snack ideas that you can grab at any hour of the day or night.
We’ll look at two categories of snacks: those that you can consider when you have two free hands, a few minutes of time, or – better yet – someone like a postpartum doula to prepare them for you. And then I’ll share some ideas for quick ways to get calories when you have absolutely nothing left to give but need a quick burst of energy.
Snack Ideas If You Have a Minute for Preparation
· Nut butter and banana sandwich
· Greek yogurt parfait layered with berries and granola
· Hummus with veggie sticks and pita chips
· Cheese and crackers
· Hard-Boiled Eggs
· Smoothies
Easiest Possible Snack Ideas
There may be days and nights when you simply don’t have the time or energy to prepare even a simple snack or meal. Let’s look at some options that you can keep on hand that require zero preparation but can give you some much-needed nutrients and calories.
· Cheese sticks
· Individual cups of yogurt, or yogurt tubes are easy to eat with one hand
· Packaged trail mix or nuts
· Dried fruit
· Pre-shredded rotisserie chicken from the grocery store
· Tuna packets
· A favorite kind of dry cereal
· Applesauce pouches
· My personal favorite when I’m starting to feel shaky – spoonfuls of peanut butter
In the midst of caring for a newborn, it's easy to prioritize their needs above your own. However, it's essential for new parents to remember that nourishing your body with nutritious snacks is crucial for both physical and mental well-being. By keeping a selection of these easy-to-grab snacks on hand, you can fuel your body and mind during those wonderful and exhausting early weeks with your newborn.
Having a postpartum doula as part of your support team can ensure that you are fed and hydrated. A doula can remind you to eat, help care for your baby so you are able to, and prepare some snacks and light meals for you to take that task off your plate.
About the Postpartum Doula
Kathleen Robbins is a postpartum doula and certified lactation counselor based in the St. Louis, Missouri area. She provides in-person support to local families and works virtually with parents in any geographic area. To explore how postpartum support could benefit your family, connect with Kathleen today!
