Eating well and staying healthy isn’t just important during pregnancy. New mothers who have just had a baby should concentrate on nourishing themselves. A proper postpartum diet can help with the recovery from childbirth. But being a new mother can be overwhelming, and many new parents don’t have the time to properly research or plan for a nutritious postpartum diet. Here are a few ideas to help parents of newborns with a proper meal plan that can help with recovery after having a baby.

1- Lean Protein

Lean protein is one of the most important nutrients new moms can add to their diet. Protein is essential in the recovery process, especially to help with the growth and repair of cells. Lean cuts of meat like chicken, turkey, lean beef, and fish are all excellent choices. Fish, especially salmon, also contains DHA, which is found in breast milk and helps with the development of the baby’s nervous system. Other good sources of protein include eggs, Greek yogurt, nuts, and tofu. Nuts especially are an excellent addition to a new mother’s diet since they’re so nutrient-dense and contain healthy fats and protein. Eggs are easy to prepare, long-lasting, and can be prepared in a variety of different ways, from hard-boiled to scrambled.

2- Fruits and Vegetables

Everyone probably remembers hearing their own mother tell them to eat their vegetables during dinner time. As a new mom, it’s more important than ever to heed this advice. Getting multiple servings of fruits and vegetables can help mothers get enough vitamins, minerals, and fiber, which are all especially important when breastfeeding. But keeping fresh produce may be difficult while caring for a newborn, so new parents may opt to shop in the frozen or canned section. Frozen fruits and veggies are especially good for making smoothies. Canned produce like tomatoes and beans is easy to add to meals for a nutritional boost. For fresh produce, choose vegetables like sweet potatoes and carrots or fruits like apples and citrus that have a long shelf life.

3- Whole Grains

Carbs are especially important to new mothers to help them get enough calories during recovery and for breastfeeding. Complex carbs are the best choices here. Oatmeal, quinoa, brown rice, whole-grain bread, and cereal are all good choices for a new mom to add to her diet. Complex carbs like these are rich in fiber and protein. Choosing options like instant oatmeal and pre-sliced whole wheat bread that can be kept in the freezer until it’s needed will make adding whole grains to a new mom’s diet a little easier.

As an added bonus, families with new babies can stock their freezer with nutritious, homemade meals before the baby is born. Options like chili, casseroles, meatballs, soups, and stews all freeze well and provide an assortment of nutrition for a new mom. Having a few meals like this stocked will make the first days after the new baby comes home much more manageable.