Food for New Moms

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Adjust Servings:
Blueberry Smoothie
Blueberries ½ cup
Greek Yogurt ½ cup
Low Fat Milk ¼ cup
Honey to taste
Grilled Tuna
Tuna fillets 1 ½ pound
Lemon 1 (squeezed)
Pepper to taste
Garlic Powder to taste
Salt to taste
Soy Sauce ⅓ cup
Cane Sugar ⅓ cup
Water ⅓ cup
Olive Oil ¼ cup
Spinach Soup
Olive Oil 1½ tablespoon
Brown Onion 1 large (finely chopped)
Garlic Cloves 2 (crushed)
Pinto Beans 2 cans (rinsed, drained)
Chicken Stock 3 ½ cups
Spinach Leaves 300g
Parsley Leaves ¼ cup
Thickened Cream ¼ cup
Cream Cheese 1 tablespoon

Food for New Moms


  • Blueberry Smoothie

  • Grilled Tuna

  • Spinach Soup



It’s no secret that the food we eat fuels our daily activities — especially for new mothers.


Motherhood is not an easy job – between your hormones and giving birth, your body is in recovery mode. As much as the baby needs care, so does the mother. Although shedding those extra pounds gained during pregnancy may be one of your concerns – strict weight-loss programs are a no-no, especially during the first few months of breastfeeding.

A mother post-pregnancy is as weak and vulnerable as the newborn, therefore complete rest is essential. A good night’s sleep might sound impossible but complete nutrition can surely be achieved. A well-balanced diet and enough liquids should be the goal. Making these foods a staple in your diet will help you recover faster.



It is essential for breastfeeding mothers to get two or more servings of fruit or juice each day. Blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high. A Blueberry Smoothie for breakfast will help you fulfill this need while releasing happy hormones!


In a blender, add blueberries, Greek yogurt, low-fat milk, and honey to taste. Blend all well. You can add chia seeds to this drink as it will help you stay full for longer hours. Pour it in a glass and refresh your mornings!



A nutritional powerhouse for new mothers. It is loaded with a healthy fat called DHA which helps regain all energy lost while preventing postpartum depression by boosting your mood. A Grilled Tuna is the best lunch you can have!


  • Season tuna fillets with lemon, pepper, garlic powder, and salt. Keep it aside. 
  • While it marinates, in a small bowl, add soy sauce, brown sugar, water, and olive oil. Stir until sugar is dissolved. 
  • Place fish in a large resealable plastic bag, pour in the soy sauce mixture, seal, and coat evenly, and refrigerate for 2 hours. 
  • Preheat the grill on medium heat. Brush oil on the grill. Place the tuna on the preheated grill. 
  • Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. Place it on a plate. 
  • Take the remaining marinade, add to a pan, and sizzle on high heat until thick. Pour over the tuna and enjoy!



You can never go wrong with spinach when it comes to having greens for healthy eating. Have it separately or with the main dish, spinach should be your go-to food item. It helps in losing post-pregnancy weight and provides Vitamin A which is also good for your baby. A creamy Spinach Soup can make a great dinner.


  • In a pot add pieces of boned chicken and 3 cups of water. Bring it to a boil to make chicken stock.
  • While that boils, heat 1 tablespoon of the oil in a skillet over medium-low heat. Add the onion and garlic, saute until soft. Pour in the beans and stir to combine well. 
  • While stirring add chicken stock to the mix. Cover and bring to a boil. 
  • Add spinach and parsley to the boiling stock. Remove from heat for 2 minutes. 
  • With help of a stick blender, blend until smooth. 
  • Add cream, and season it with spices. Give it another boil. 
  • Pour it into a bowl. Top with ricotta, fresh cream, and ground pepper.


While taking of a newborn, it gets hard to stay on track therefore here are a few tips and tricks to help you go a long way:

  1. Stock up on healthy foods.
  2. Watch your portions.
  3. Choose healthy snacks over junk.  
  4. Pre-plan your meals to avoid convenience foods.
  5. Stick to your healthy grocery list.
  6. Read labels, and avoid processed foods with more than five easily identifiable ingredients.
  7. Drink plenty of water.


Motherhood comes with its own set of difficulties. We make sure nutrition isn’t one of them. Print this out and stick it on your refrigerator as a reminder to your mental and physical health!

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