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Recipes for a Healthy Post-partum Diet

Recipes for a Healthy Post-partum Diet

I see a lot of moms in the Fit Moms and Working Out Moms communities on Circle of Moms asking for help in getting started with their fit lifestyle goals. Getting started can be the hardest part, but an easy way to jump in is by eating the foods that support your fitness goals. Finding ways to prepare them that are easy and totally delicious doesn’t hurt, either!

Get in the habit of eating at least three servings of vegetables and two servings of fruit per day. If you’re not doing this now (really pay attention to quantity—you might think you’re doing it, but you may not be), make yourself do it for a few weeks until it becomes automatic. Start with breakfast — it’s easy to have berries or a banana with yogurt or cereal. At lunch, think about salads and veggie-filled soups. For dinner, always make vegetables and salads part of the plan. Snack on fruits and veggies, too! Whenever you’re making a salad, don’t use iceberg or romaine, because they offer no nutritional value. Use butter (or Boston) lettuce, arugula, or mixed greens that give you some health bang for your buck. Mix in some raw spinach leaves, too.

Simple Folate-Filled Salad

Serves 1 or 2

This salad is easy to make, and a good way to get lots of nutrients—including a dose of extra folate—into your system.


2 cups raw spinach leaves (100 micrograms folate)
2 tablespoons orange juice (10 micrograms folate)
1 teaspoon olive oil
Salt and pepper to taste
1 cup whole strawberries, hulled and chopped (36 micrograms folate)

Toss the spinach leaves with the juice, oil, salt, and pepper so the leaves are all lightly coated. Add the strawberries, toss gently, and serve.

Tip: A fun little trick that makes salads even yummier is mixing whole herb leaves in with the greens. I had a salad like that at a restaurant and fell in love with it. So now I add cilantro leaves, parsley leaves, and other leafy herbs (think mint, basil, sage, and more). Add whatever strikes your fancy. It totally glams up a simple salad, and there’s a surprise in every bite.

Supereasy Smoothie

Even if you’re so bad in the kitchen that you burn salad, you can make this complete meal — filled with the stuff nursing moms need — in less than a minute.

1. Take a few ice cubes from the freezer and put them in a blender.
2. Add a large handful of fresh or frozen berries.
3. Add 1 cup milk and 1/2 cup water.
4. Add 1/4 cup plain low-fat yogurt (such as Greek-style, or your favorite kind).
5. Add 1 tablespoon flaxseed oil (optional, but a good source of omega-3s).
6. Blend for 30 seconds.

Working mom Alison Sweeney is an award-winning actress and host of NBC's The Biggest Loser. For more fitness tips from Alison, check out The Mommy Diet, a month-to-month plan for a healthy body and mind before, during, and after pregnancy.

The views expressed in this article are those of the author and do not necessarily represent the views of, and should not be attributed to, POPSUGAR.

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