Small Changes for Healthier Eating

When you're busy with a new baby, big changes can feel overwhelming. Small, simple changes are easier to stick with over time. These tips can help you eat healthier and feel your best.

Plan Ahead

Make a weekly meal plan. Before going to the grocery store, plan at least one week of meals. Include 1 or 2 of everyone's favorites.

Cook on the weekend. Make extra food and freeze it in meal-sized portions. Pull them out for quick dinners during the week.

Prep easy ingredients. Look for items that are simple to prepare. For example, canned beans make quick chili. Bagged vegetables and salads save time.

Watch Your Portions

Use smaller plates. Studies show we eat more when there's more food in front of us.

Portion out snacks. Don't eat crackers, nuts, or cheese straight from the package. Put them in small dishes or bags ahead of time.

Prep vegetables for snacking. Store cut-up vegetables in containers for quick, healthy snacks.

Serve strategically. Put vegetables and salads on the table. Serve the main dish in the kitchen.

Stop when you're full. It's okay to leave food on your plate or stop eating before everyone else is done.

Stay hydrated. Sometimes what feels like hunger is actually thirst.

Choose Healthier Options

Cut back on high-calorie foods. Limit foods high in fat and added sugar. Save sweet drinks, cookies, cakes, candy, and ice cream for occasional treats. Eat less bacon, ribs, and hot dogs.

Cook at home more often. Use recipes with less fat, sugar, and salt. Watch our recipe videos for easy, budget-friendly meal ideas.

Simple meals count. Peanut butter and jelly sandwiches with a glass of milk is better than fast food. Eating at home can make meals healthier and cheaper.

Stay Active

Healthy eating helps you feel better. Being active helps too. Movement can lower stress and improve your mood. Talk with your health care provider about when it's safe to exercise. Start small and build from there.

If you want more tips for eating healthy as a new mom, check out Easy Breakfast Ideas and Sample Menu: A Day of Healthy Eating.