Be a Healthy Mom -

Be a Healthy Mom

Postpartum Woman - Card 1


MN WIC Program

  1. Be a Healthy Mom
  2. Stay Healthy
  3. Are You at a Healthy Weight?

Congratulations Mom! There’s a new baby in your life! A new baby brings a lot of joy. Caring for your baby also takes a lot of energy and time. To have energy for your baby and yourself, you need to take care of yourself, too. These tips can help you to be a healthy, happy, strong mom.


Eat 4 to 5 small meals or healthy snacks each day.

  • Many women have a poor appetite after having a baby. It is important to eat to have enough energy to take care of your baby and yourself.
Make one-dish meals like casseroles or stews. Cook enough so you have leftovers. Refrigerate or freeze in single servings for future meals. Try some of these easy-to-fix snacks:

• Graham crackers with peanut butter, an orange and milk
• Yogurt topped with crunchy WIC cereal and a banana
• Tuna fish sandwich, baby carrots and milk
• Hard-boiled egg, cheese slices, toast and WIC juice
• WIC cereal with sliced strawberries, milk and orange juice


Include high iron foods each day to rebuild red blood cells.

  • Beef, hamburger, pork, fish, chicken
  • WIC cereal
  • Dried beans, peas and lentils
  • Leafy green vegetables, like spinach and turnip greens
  • Raisins, dried apricots, prunes and prune juice

Include a least 3 servings of milk and other milk products every day.

One serving = 1 cup milk or 1 ½ ounces cheese or 1 cup yogurt. (Teens need 4 servings of milk and other milk products every day.)

Other foods that are sources of calcium include:

  • Orange juice with calcium (look on the label)
  • Canned sardines or salmon with bones
  • Leafy green vegetables, like spinach and turnip greens
  • Tofu

Allow time to lose weight

  • The best way to lose weight is slowly, about 1 or 2 pounds a week.
  • Don’t skip meals or go on “quick weight loss” diets.
  • Be active! (Ask your doctor when you can start • exercising and what you can do.) Try:

• Walking
• Water aerobics
• Swimming
• Stationary bike

  • As for information on weight loss at WIC.

  • Get plenty of rest. Sleep while your baby naps.

    See your doctor for your postpartum visit (usually at about 6 weeks after delivery).

    Continue to take prenatal vitamins until they are gone. Then ask your doctor about taking a multivitamin or a folic acid supplement. Folic acid helps lower your chance of having a baby with birth defects.