Abstract geometric shapes forming a stylized heart symbol

You may have heard the first 12 weeks after birth referred to as the fourth trimester. During this period your newborn baby learns to adjust to the world outside of the womb, and your body begins to return to its pre-pregnant self. There is no doubt you want to be the best parent you can be, but you may be sleepy, sore, or emotional. Making a few changes to your habits can make a big difference to how you feel.

Mother cradling sleeping baby, both appear content

Eat Smart

Good nutrition helps your body get the energy it needs. Eating healthy, balanced meals can be a challenge when you spend most of the day nursing or holding your baby. While you may not have the time or desire to eat a full plate of food, try to remember to snack on no-fuss nutritious foods like:
Banana slices with peanut butter on a plate

Fruits - Great source of vitamins and minerals, and can give you a quick zap of energy. Try a tasty combination like banana and peanut butter. Or just slice open a ripe avocado and “chow down.”

Broccoli and carrots in a sealed plastic bag

Bite-sized pieces of veggies - Cut up some of your favorite veggies and store them in sandwich bags so you can easily grab and munch when your little one is resting.

Assorted nuts and seeds in a pile

Nuts and Seeds - Fill up with healthy fats that can be added to your favorite salad, mixed in a bag with cereal or eaten plain a small handful at a time.

Celery stick topped with creamy peanut butter

Nut/seed butters - For a quick and filling snack, spread on whole grain toast or crackers, celery sticks or apple slices.

Yogurt with blueberries and walnuts in a glass bowl

Yogurt/cottage cheese/kefir/string cheese - Good sources of protein, which helps you feel full longer.

Stacking containers filled with assorted chopped vegetables

COOK SMART

Want to avoid spending hours in the kitchen? Buy frozen vegetables to reduce meal prep time. Try cooking a large batch of food once or twice a week. Some quick-cook dishes or casseroles include: lasagna, quiche and whole-wheat pasta salad with tuna. Using the microwave or crockpot can also save time.
Woman walking with stroller on palm-lined path

PLAY SMART

Many moms opt to stay indoors the first few weeks after their baby is born. However, you may find your baby really enjoys going out — and you feel better too! Physical activity is a great stress reliever and energy booster because it causes our bodies to release hormones that make us feel good. Next time you think about binge-watching your favorite show, try going out for a brisk walk with your baby instead. You’ll help burn off some “baby fat” and it will help you sleep better too.

Person drinking lemon-infused water happily

DRINK SMART

Don’t let caffeinated, sugary or energy drinks fool you. They only give you a short boost of energy and are loaded with extra calories. Instead, try adding fruits, cucumber or mint to your water.

Woman peacefully sleeping on a colorful bed

SLEEP SMART

Sleep is sacred when you have a newborn. Without sleep, it may seem impossible to get anything done, much less eat a healthy diet or exercise. Be smart about your sleep:
  • Avoid drinking too much caffeine. Caffeine is a stimulant and can make falling and/or staying asleep difficult.
  • Establish a nighttime routine. Try having a cup of soothing decaffeinated tea or take a warm shower.
  • Try taking a “power nap” — either when your baby is napping or when you have someone else at home. You’ll be amazed at what a 20-minute nap can do to boost your energy!