Health Tips For New Moms

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Health Tips For New Moms

Dear Mom
Get the Care You Need
Choose Healthy Foods
Eat Breakfast, Lunch and Dinner
Daily Suggested Food Group Amounts
Be Smart About Fast Foods
Get Folic Acid Every Day
Small Changes and Healthy Choices Add Up To A Healthier You
Be Active Whenever You Can
Make Time for Yourself
Understanding Your Baby's Cues
Give Your Baby the Best Start – Breastfeed!
Staying Safe

Dear Mom,

Congratulations on the birth of your baby! Healthy families choose WIC – it’s a choice to be proud of, and we are excited you are here.

As a new mom with WIC, you can:

Find health care and other services.
Learn to make smart food choices.
Learn ways to keep your baby safe.
Get support with breastfeeding.
Buy healthy foods.

This website has tips to help keep you and your baby healthy. These tips do not replace your healthcare provider’s advice. Write down questions to ask your healthcare provider before you go to your next checkup.

WIC can help you learn more about healthy eating. WIC has nutrition sessions for you and other moms to learn, share ideas and ask questions. We hope you enjoy your experience with WIC; we are happy to share this special time with you.

Sincerely,
Your WIC staff

Get the Care You Need

Postpartum care is health care for women after their baby is born. A healthcare provider or specially trained nurse checks that you are healthy and healing well. Go to your postpartum checkups. Ask when you will need a checkup again.

You and your baby need immunizations to stay healthy.

Most immunizations are given in the first 2 years. Some immunizations are needed after that.
Ask your healthcare provider what immunizations you and your baby need.
Get immunizations on time.
Keep an immunization record for you and your baby. Bring the record with you to all appointments.
Know your HIV status. Get tested. It’s free.

If you need help to pay for health care, contact your local Medicaid office.

Choose Healthy Foods

Moms who feed only human milk to their baby may need slightly more food. This is a general guide. You may need more or less amounts of food. For a Daily Food Plan that’s designed just for you, visit www.myplate.gov.

Eat regular meals and choose a variety of whole grains, vegetables, fruits, dairy and protein foods.

Eating nutritious, regular meals helps you:

Have more energy.
Think clearly.
Heal better.

GRAINS

Vegetables

Fruits

Dairy

Proteins

GRAINS

Breastfeeding:

7-8 servings (7-8 ounces) per day

Non-Breastfeeding:

6-7 servings (6-7 ounces) per day

1 Serving = 1 Ounce

Examples:

1 slice bread or tortilla
½ bagel or hamburger bun
½ cup cooked rice, noodles or cereal
1 cup flake-type cereal

Eat whole grains like:

Oatmeal
Whole wheat bread or rolls
Brown rice
Whole wheat pasta
Tortillas (whole wheat or corn)

Vegetables

Breastfeeding:

6 servings (3 cups) per day

Non-Breastfeeding:

5 servings (2½ cups) per day

1 Serving = ½ Cup

Examples:

½ cup cooked vegetables
1 cup raw vegetables
1 cup lettuce or other leafy greens
½ cup vegetable or tomato juice

Tips:

Eat many kinds and colors: dark green, orange, red, yellow, purple, and white
Add to: scrambled eggs, rice, noodles, salads, and casseroles

Fruits

Breastfeeding and Non-Breastfeeding:

4 servings (2 cups) per day

1 Serving = ½ Cup

Examples:

½ cup chopped or cooked fruits
1 fruit – apple, orange, peach, etc.
½ cup 100% fruit juice
¼ cup dried fruit

Tips:

Eat many kinds and colors: red, yellow, orange, blue, green, purple, and white
Put sliced or chopped fruit on cereal, pancakes, pudding, and frozen yogurt

Dairy

Breastfeeding and Non-Breastfeeding:

7-8 servings (7-8 ounces) per day

1 Serving = 1 Cup

Examples:

1 cup milk
1 cup yogurt
3 slices (2 ounces) American (processed) cheese
1½ ounces cheddar or similar cheese cup shredded cheese
½ cup cottage cheese
1 cup soymilk

Tips:

Choose low-fat or non-fat milk
A 1½ ounce serving of cheese is the size of 3-4 dice-sized cubes

Proteins

Breastfeeding:

6½ servings (6½ ounces) per day

Non-Breastfeeding:

5½ servings (5½ ounces) per day

1 Serving = 1 Ounce

Examples:

1 ounce meat, chicken, turkey, or fish
¼ cup canned light tuna
1 egg
¼ cup cooked beans or tofu
1 tablespoon peanut butter

Tips:

A 3-ounce serving is the size of a deck of cards
Choose lean meats – bake, broil, or grill them
Beans are a great source of protein

Eat

Breakfast, Lunch, and Dinner

You and your baby do best when you eat regular meals and snacks. Here is a sample menu using some foods you can purchase with your WIC benefits.

Get your body in shape with WIC foods. They give you:

Iron for healthy blood
Calcium for strong bones and teeth
Vitamins A and C for healing
Protein for body repair

Here are some examples of what meal and snack portion sizes might look like on your plate.

Breakfast

1 cup 100% mixed berry juice

1 slice whole grain toast

1 hard-boiled egg

Lunch

½ cup large, sliced strawberries

1 cup sliced carrots

1 cup water

2 slices whole grain bread

with 3 ounces lean deli turkey

with ¼ cup lettuce and ¼ cup tomato

Snacks

½ cup sliced peaches

1 cup low-fat or non-fat milk

5 or 6 whole grain crackers

3 or 4 slices cheese

½ cup sliced cucumbers and ½ cup cherry tomatoes

water between meals and snacks

Dinner

1 cup grapes

½ cup cooked green beans

1 cup mixed, green salad with 1 tablespoon dressing

1 cup whole grain spaghetti

with ¼ cup ground beef

with 1 cup tomato sauce

1 cup low-fat or non-fat milk

Breakfast Ideas

Make time for breakfast. It helps you get through the day. Here are a few ideas. Choose one or more foods from each group below.

EXAMPLE: Whole Wheat Tortilla + Peanut Butter + Apple Slices

BREAD, CEREAL, OR OTHER GRAINS

Bagel
Cereal
Whole wheat or corn tortilla
Crackers
English muffin
Oatmeal or grits
Raisin bread
Whole grain bread
Granola or trail mix
Whole grain waffle

DAIRY OR PROTEIN

Low-fat milk
Low-fat cheese
Low-fat yogurt
Egg, cooked
Nuts (like walnuts)
Peanut butter or nut butter
Hummus

FRUIT OR VEGETABLE

Applesauce
Green peppers
Tomato
Avocado
Apple
Banana
Melon
Orange
Peach
Pineapple
Raisins
Strawberries

Be Smart About Fast Foods

ON THE GO? ASK FOR THESE SMART CHOICES – AND DON’T SUPERSIZE.

Grilled chicken sandwich
Turkey and avocado sub
Hamburger or cheeseburger
Pizza topped with green peppers, tomatoes and mushrooms
Baked potato with vegetable and cheese toppings
Bean burrito
Fruit
Water, low-fat milk or 100% juice

Get Folic Acid Every Day.

Folic acid is a vitamin that every cell in your body needs. This vitamin might protect you from a heart attack, stroke and cancer. If you become pregnant again, it protects your unborn baby from birth defects in their spine and brain which develop very early in pregnancy. It is recommended to get at least 400 micrograms (mcg) every day.

Check nutrition labels to get enough folic acid each day.

Take a vitamin that has 400 mcg folic acid in it every day.
Eat a bowl of breakfast cereal that has 100% of the daily value of folic acid every day.

Eat foods with folic acid even if you take a vitamin pill or eat fortified cereal.

Add some cantaloupe, oranges or strawberries to your breakfast.
Choose darker green lettuce and greens, like romaine, green leaf or raw spinach for salads or sandwiches.
Have peanuts for a snack.
Mix up a great tasting dip and use cut up raw veggies, like broccoli and cauliflower or use cherry tomatoes and mini carrots for dipping.

If you eat fortified cereal, read the label.

The cereal should give you 100% of the Daily Value. This means it has 400 mcg of folic acid.

If you take a vitamin pill, read the label.

The pill should have 400 mcg of folic acid.

What about iron?

After childbirth, your body’s iron level may be low. This can make you feel weak and tired. Your healthcare provider may recommend a vitamin with iron or to continue taking your prenatal vitamin.

TRY TO EAT MORE OF THESE IRON-RICH FOODS:

Iron-fortified breakfast cereal
Cooked dried beans like white beans, lentils, garbanzo beans or pinto beans
Lean red meat
Tofu
Eggs
Greens like spinach, collard greens and mustard greens
Potato with skin
Prune juice
Whole grain bread

Small Changes and Healthy Choices Add Up To A Healthier You!

Small changes can make a big difference in helping you feel good, have more energy and lose weight. There are many tips that moms have shared that worked for them.

Don’t eat food directly from the package – portion out foods, like crackers, nuts, trail mix, pretzels, cheese cubes, etc., into individual containers or zip-top bags. Better yet, put vegetables in a container for quick healthy snacks without all the calories.
Leave some food in the kitchen at mealtimes – serve lower calorie vegetables and salads family-style at the table and serve the main dish in the kitchen.
Stop eating when you feel full – remind yourself that it’s okay to stop eating before your plate is empty or before everyone is done eating.
Watch your portions – use smaller plates and put less on your plate. Studies show we eat more when there’s more to eat.
Cut back on some foods – cut calories by cutting out foods high in fats and added sugar. Decide to choose sweet drinks, cookies, cakes, candies and ice cream as occasional treats. Limit meats, like ribs, bacon and hot dogs.
Cook at home – try healthier recipes that use less fat, sugar and salt.
Drink water – keep water with you throughout the day. Sipping water can help fill you up so you don’t eat as much.
Eating healthy is only one part of feeling great and having more energy – being active helps too.
Staying active helps new moms relieve stress – and having a new baby can be stressful!

Ask your doctor when it’s okay to exercise and then start out slow.

Be Active Whenever you Can

Your body stays fit when you move it. If your healthcare provider says it’s okay, stay active. Walking and swimming are two good ways.

Being physically active can:

help you look and feel great
give you more energy
lower stress and help you relax
work off your pregnancy weight
tone your muscles

Take it easy, at first. Your body needs to heal. Ask your healthcare provider what you can do and when you can do it.

Start with a 5 or 10 minute walk. After one week, walk a little longer or farther. Set a goal that works for you.

Here are other easy ways to move your body:

March in place when you watch TV or talk on the phone.
Play music and dance.
Ask your friends and family to join you.

Change health habits one at a time.

Get used to one change before you make the next one.

What food can you cut back on?

Example:
Cut back to one soda a day.

What food can
you change?

Example:
Eat low-fat yogurt
for breakfast.

What can you do to be more active?

Example:
Take the stairs, not the elevator.

Make Time For Yourself

Enjoy your new baby, but take care of yourself, too.

Ask for help from family and friends. Let them shop, cook and clean.
Nap when your baby naps. If you can’t sleep, lie down and rest.
Find someone to talk to.

POSTPARTUM DEPRESSION

Many new moms get the blues. They cry, feel sad and have mood swings. The blues can last up to 2 weeks. If the feelings get worse, you could have depression.

If you think you might have postpartum depression, talk with your healthcare provider to get help. Untreated depression is hard on your baby, your family and you.

If you have thoughts of harming yourself or your baby, get immediate help.

Call 1-800-273-8255 for free and confidential emotional support 24 hours a day, 7 days a week. You can also dial 988.

SIGNS OF POSTPARTUM DEPRESSION

Any of these feelings that last more than 2 weeks:

Feeling very sad
Crying all the time
Don’t want to eat or can’t stop eating
Can’t sleep or want to sleep all the time
Don’t want to take care of yourself
Don’t enjoy life
Don’t care about your baby
Feel like you could hurt yourself or your baby
Afraid to be alone with your baby
Worrying too much about your baby

Mother holding baby, showing signs of postpartum depression.

TRY THIS STRESS RELIEVER

Sit in a chair.
Put your hands on your stomach.
Breathe in through your nose as you slowly count to 4. Hold for one second.
Breathe out through your mouth as you slowly count to 4. Repeat 5 to 10 times.

KEEP YOUR SMILE HEALTHY.

Healthy teeth and gums are a sign of good health.

Brush your teeth (and tongue) at least 2 times a day.
Floss your teeth every day.
Drink water, not sugar-sweetened drinks.
Get a dental checkup every 6 months.

Woman brushing her teeth to maintain oral hygiene

Understanding Your Baby’s Cues

Your baby uses body movements and cues to tell you what they need. Responding to your baby’s cues can help them be calm and happy.

“I’M HUNGRY”

When I’m starting to get hungry, I might:

Keep their hands near their mouth
Bend their arms and legs
Make sucking noises
Pucker their lips
Search for the nipple (roots)

“I’M Full”

Baby looking relaxed and full while held by mother.

When I’m feeling full, I might:

Suck slower or stop sucking
Relax their hands and arms
Turn away from the nipple
Push away
Fall asleep

“I WANT TO BE NEAR YOU”

As your newborn gets older, you will be better able to tell when they are ready to interact, learn or play.

When your baby is asking you to help them learn more about you and their new world, they may:

Have a relaxed face and body
Follow your voice and face
Reach toward you
Stare at your face
Raise their head

“I NEED SOMETHING TO BE DIFFERENT”

As you get to know your baby, you will begin to learn what they are trying to tell you. This takes time.

When your baby needs a break from playing and learning, or needs some quiet time, they may:

Look away, turn away or arch their back
Frown or have a glazed look in their eyes
Stiffen their hands, arms or legs
Yawn or fall asleep

Give Your Baby the Best Start – Breastfeed!

Nursing is natural, but may take time and practice. You and your baby are learning in the first 3 weeks. It gets easier after that.

Get your rest. You will have more energy for your baby.

Drink water, milk and 100% juice when you are thirsty. Have a beverage ready to drink while you nurse.

EAT THREE MEALS AND AT LEAST ONE SNACK EACH DAY. SOME SNACK IDEAS ARE:

Cheese and crackers
Fruit
Low-fat yogurt
Nuts and raisins
Cereal
Sandwich

If you do not drink milk, talk to wic. You can get alcium from other foods like:

Cheese
Yogurt
Orange juice with calcium
Tofu (made with calcium)
Kale and collard greens
Other foods fortified with calcium

Join a breastfeeding support group where you can talk with other moms.

Call WIC or a lactation consultant if you have questions about breastfeeding.

BREASTFEEDING – GOOD FOR YOU, GOOD FOR BABY

Did you know?

Breastfeeding may help lower your risk for type 2 diabetes, and breast and ovarian cancers.

Babies who are NOT breastfed:

Have more allergies
Are sick more often
Have more diarrhea and constipation
Have a greater risk of crib death (SIDS)

Moms who do NOT breastfeed:

Spend more money on food for baby
Take longer to get back into shape
Are more likely to get certain cancers

Mom and dad lovingly feeding their baby with a milk bottle.

FOR FORMULA FEEDING MOMS:

Whether you choose to feed your baby breast milk or formula, your baby counts on you to help them do well eating.

Mixing formula is just like following a recipe; mixing ingredients correctly is important. Your baby needs you to follow mixing directions on the can.
If others care for your baby, be sure they know how to correctly mix and prepare the formula.
Throw away formula left in the bottle after a feeding. If you prepare bottles ahead, store them in a refrigerator until you are ready to feed your baby. Prepare just enough bottles for 24 hours.
Formula heated in a microwave can burn your baby’s mouth. Warm the bottle in hot water. The bottle should feel lukewarm – not hot.
Your baby only needs formula in the bottle; never put sweetened drinks or water in your baby’s bottle.

Staying Safe

You and your baby can get hurt from tobacco, alcohol and other drugs.
If you get pregnant again, your baby could be born too small or exposed to substances and suffer painful withdrawal.

Stay away from tobacco.

Tobacco smoke can:

Make your baby have more colds and ear infections.
Lead to asthma or make asthma worse.
Lead to cancer, heart disease or stroke.

Set a “NO SMOKING” rule for your home. Don’t let people smoke around you or your baby.

For support with quitting, including free coaching, a free quit plan, free educational materials and referrals to local resources, call 1-800-QUIT-NOW (1-800-784-8669).

Stay away from alcohol and drugs.

Alcohol and drugs can ruin your body and mind. You might forget to take care of your baby. Contact your healthcare provider, local Alcoholics Anonymous, or local alcohol treatment center. Visit findtreatment.gov to find help near you.