Food tips and tricks to helps you feel like yourself again
This month we are so excited to partner with our team of experts to provide you research based, factual information on the topics YOU care about. Stop the spiral on social media getting conflicting advice, and know that you have a source of truth to understand key topics like sleep, feeding, and mental health. We are honored to have our very own Feeding Expert, Jasmine Swier guest writing this blog on nutrition. Read more about her background below!
It’s 2 a.m. Your baby is finally feeding and you are rocking in the dim light, scrolling through your phone to stay awake. You might be feeling touched out, tired, or just a little empty. You fed the baby, but did you feed yourself?
There is a big gap in how we care for moms after birth. Too often, that gap starts with food. We pour so much attention into the baby that it becomes easy to forget our own basic needs. But the truth is, your body still needs care too. Nourishment for yourself in motherhood is the ultimate form of self-care. It’s so much more than the quick shower or massage you were able to schedule out.
You are recovering. You are healing. You are likely running on little sleep and possibly producing milk at the same time. All of this takes a lot of energy, nutrients, and support.
Food helps you feel like yourself again
Eating regular meals and snacks can help you:
- Rebuild tissue and recover from birth or surgery
- Keep your energy more steady, especially during those long stretches of wakefulness
- Support mood, blood sugar, and hormone balance
- Maintain or support your milk supply if you are breastfeeding
But let’s be honest. Making full meals every day might feel impossible. That is completely normal. This season is not about perfection. It is about meeting your needs in small and meaningful ways.
Easy protein ideas for when you are short on time and energy
Protein is one of the most important nutrients during postpartum recovery. It supports healing, helps stabilize your energy and mood, and keeps you full longer. Here are some realistic protein options you can keep on hand:
- Rotisserie chicken
- Hard boiled eggs
- Deli turkey or ham rolled up with cheese
- Canned tuna or salmon
- String cheese or cheese cubes
- Edamame (frozen or fresh)
- Cottage cheese
- Greek-style yogurt (dairy or plant based)
- Protein bars
- Nut butter with apple slices or crackers
- Hummus with baby carrots or pretzels
- Leftover meatballs or chicken thighs
- Protein powder added to oatmeal, chia pudding, or a smoothie
- Baked tofu or tempeh
- Chicken sausage or pre-cooked breakfast patties
Tips to make eating easier when your hands are full
- Keep snacks at your nursing or pumping station
- Prep one or two proteins at the start of the week to grab quickly
- Ask a friend or partner to portion out snack bags for you
- Set a reminder on your phone to eat or drink something every few hours
- Give yourself permission to eat whatever feels satisfying and simple
Even a handful of trail mix or a few bites of leftover pasta with some protein can make a difference. You do not have to do it perfectly. You just need to remember that your needs matter too. It will help you be the best version of yourself, even when you feel far away from that person.
In this season, food can be more than fuel. It can be comfort. It can be grounding. It can be a small act of care you give back to your body, one bite at a time.
You are doing an incredible job. Keep feeding your baby, and don’t forget to feed yourself too.
Bio: My name is Jasmine Swier and I am the founder of Building Blocks Nutrition and a Registered Dietitian Nutritionist specializing in maternal and infant nutrition. With a Master’s in Human Nutrition and extensive experience supporting new mothers, I combine evidence-based knowledge with practical wisdom gained from my work as a Peace Corps Maternal Health Specialist and my journey as a mother of two. I offer personalized, judgment-free guidance to help parents navigate infant feeding with confidence. My approach focuses on practical, sustainable solutions that fit into real family life, empowering parents to make informed decisions about their baby’s nutrition journey.
Connect with Jasmine: https://www.instagram.com/buildingblocks_nutrition/