1.  Eat when you’re hungry & try not to skip meals/snacks.

You’re hungry for a reason—you need at least 500 additional calories per day if you’re exclusively breast feeding.  But keep in mind that emotional eating may not be energizing eating.  Carbohydrates alone boost serotonin, the “feel good”, relaxing brain chemical, but won’t necessarily give you an energy boost. The solution?  Have plenty of healthy snacks on hand that have the filling, energy-sustaining combination of healthy fat + lean protein + fiber.  The focus on fiber in the form of whole grains, veggies, fruits, nuts & seeds, will also help with postpartum constipation.  Some ideas:

• Trail mix: dried fruit, nuts, dark chocolate chips, dry whole grain cereal.  Why trail mix?  It’s easy & grab on-the-go (keep in the car), as well as contains a great combo of good fats, protein, fiber & phytonutrients.  Store it in a sliding zip-top bag.  (Why the sliding kind?  Because you just may be opening & closing it with your teeth while holding your new bundle.)

• Green smoothies.  Why?  They’re quick & portable, and packed with calcium, protein, fiber, phytonutrients & probiotics.

• Oatmeal.  Why?  It’s a warm, comforting way to get your whole grains, and full of nutrients & fiber.  Top it wisely for even better nutrition-packed meal or snack.

• Slow cooker soups, such as bean, vegetable or lentil.  Why?  They’re easy, warm, and comforting, and a great way to use up what’s in your fridge, fill you up, and sneak in vegetables & extra fluids.  You can also freeze soups in pre-portioned individual or meal-sized quantities.  Perfect for those need-to-eat-NOW lunches or fussy baby evenings.

• Or try some other high-energy, on-the-go snack ideas.

2. Weight loss is not the priority in the first few weeks.

I repeat: for at least the first six weeks, there is no need to focus on weight loss.  It will happen.  One of the main reasons your body put on extra weight during pregnancy is so that it will have those very energy stores to produce breast milk after your pregnancy.  You’ve heard it before, but it took 9 months to create your pregnancy body; now give yourself at least up to that time to recover.  Healthy, realistic postpartum weight loss is 2 pounds per week if breastfeeding, and 1 pound per week if not.

3. It’s tempting with a drive-thru Starbucks right around the corner, but avoid excess caffeine, especially if nursing.

If you must have some caffeine, reach for a small coffee (ideally half-caf or even decaf) or green or black tea.  Leave the energy drinks on the shelf, since they’re full of sugar or artificial sweeteners, as well as herbs that might not be safe for breast feeding moms.  Sugary drinks can cause a spike in your blood sugar (& the inevitable crash later).

4. While it’s no substitute for a variety of nutritious foods, continue with your prenatal supplement.

It won’t provide energy outright, but it may help fill in the gaps of an otherwise less-than-perfect diet.  Iron is especially important, so in addition to your prenatal, be sure to include plenty of beans, spinach, cereals & dried fruit.  Eating a food high in vitamin C (OJ, strawberries, red bell pepper) along with the iron-rich food will improve its absorption.  And keep taking that DHA (such as from a quality omega-3 fish oil supplement) to fight that “mom brain”—your baby stole yours for his/her developing brain & eyes, and you’ll also need it to provide enough for him/her in your breast milk.  Finally, consider a probiotic to benefit you AND your baby (if breast feeding).

5. Redefine exercise, at least for the first weeks (& once you get the go-ahead from your OB/midwife, of course). 

Dancing with your baby (more appropriate for older babies, but a great mood-booster), pushing the stroller, a walk (even around the house) with the baby securely in a carrier/sling, is all you may need for optimum energy & healthy weight loss.

6. Stock your fridge, freezer & pantry. 

Stock your fridge, freezer & pantry for energizing, healthy-snacking success.  Keep the ingredients of an easy-to-grab, quick-to-make, “clean”, whole food diet on hand.

7. Plan ahead. 

Plan ahead.  Never be caught without a quick meal or snack.

8. Prepare healthy foods ahead of time (during those rare opportunities when you do have time).

Pre-cut fruits & veggies, prepare & freeze soups, batch cook, blend trail mixes, hard boil eggs, etc.

You will get the hang of this.  Some days you’ll have it all together.  And some days, you’ll forget whether you even brushed your teeth, let alone had a serving of fresh baby spinach.  But keep those tips in mind most days and you’ll be ready for anything, super mom.