Postpartum Nutrition – Getting Back to Cooking!
Print Friendly, PDF & Email

Hacks for getting back to cooking without the hassle.

Hands down the best gifts for when you have a baby are those that keep you eating while keeping you off the kitchen, such as dashdoor ecards, grocery gift cards, meal prep services, and (the best of them all) homemade meals from family and friends. 
Getting back to cooking

However, sooner or later it will be time to get back into the kitchen and make some wholesome meals. Here’s how to get you back to cooking without the fret.  

Order is Everything 

Because time and energy is limited during the postpartum phase, consider tackling some of these items before your baby arrives, while “nesting”. Involve your spouse, family and friends when they offer a helping hand! 

  • Shaping your environment is arguably the first step to help you get back to cooking. Try decluttering your counters, cleaning cabinets, re-organizing spice cupboards and deep-cleaning fridge and appliances. It may be best in this case, with a new baby, to outsource this to a helping hand such as your mother or mother-in-law. If that’s not available, many cleaning companies offer cleaning appliances thoroughly.  
  • Organize your recipes! Whether you are using a recipe app or a recipe binder, it will also be super helpful to get that organized with some basic recipes. Again you can easily request this from a family member or a friend; it makes for a lovely postpartum gift! Or you can involve a dietitian and begin the project together.  
  • Streamline your grocery shopping list and share with household members. Organizing your grocery list will also do wonders, especially when operating with the so-called “baby brain” that makes memorizing or last minute decisions nearly impossible. Sorting something that works well for all members of the family will be key to make sure you share the load when time and energy is scarce. Stocking your pantry and fridge well with some basics can help you put a meal together in a pinch! 

Aim for Quick and Easy!  

  • When deciding what to do, a good approach to getting back to cooking is to aim for quick and easy meal ideas and recipes. Do not over-complicate your life, especially if you are not an avid cook, the best thing is to handle “baby steps” in the kitchen (no pun intended!). A baby can cause great interruption, before you know it, the whole day is gone and you haven’t gotten out of pj’s! It is therefore wise, as a rule of thumb, to choose recipes with max 20 minutes of prep and cook time and a few basic ingredients. 
  • When putting together meals, choose one item of the meal that requires more prep and keep the other parts of the meal simple. This is when convenient foods such as pre-washed fruits and vegetables, salad kits, ready to eat grains, deli meats and cheese can add so much ease to your meal.  

Bulk & Freeze!

  • Cooking batch meals and freezing them can be a great timesaver. A large pot of soup or stew can provide many nourishing meals for the family. On days where there is more unpredictability, (like those out-of-the-blue teething days) you can pull these meals out and still eat a delicious, hearty, homemade meal.  
  • Choose comfort foods that last such as bolognese sauce, mac and cheese, shepherds pie, or even some yummy buckwheat pancakes.  All of these can so easily freeze for another day when you are in a pinch. 

Split Prep & Cook  

  • If a recipe calls for more time than you can handle in the kitchen at one time, try splitting prep and cook times. You can prepare ingredients in the morning and cook in the afternoon. Many infants have two naps per day and so this approach can feel more manageable for moms. You can also share the load with your spouse or helpers, making cooking feel a bit less daunting.  
  • For this exact reason, some people love meal prep boxes as everything comes ready, chopped and portioned. Ordering meal prep boxes could be something your family does to minimize the cooking load while still learning valuable cooking skills and having tasty meals. 

Keep an Eye on The Big Picture

  • It is easy to get overwhelmed with cooking while finding rhythm with a new baby. Don’t worry too much if you have to ditch the plan and order take out. You can try again tomorrow; plus, not all take out has to be unhealthy. Simply add a salad kit to your favourite pizza and voila there is balance!  
  • In the end what’s important is the slow development of good habits.  Cooking for your family will be great for staying on a budget and will help you and your loved ones develop a good relationship with food; so don’t give up on it when it feels hard. Think big picture! In reality, cooking for your family can take years to perfect… and then, new routines will throw you off balance, yet again!

Don’t miss out on more nutrition advice, healthy recipes, and more!

Sound Bites is a weekly newsletter written by our university-trained Registered Dietitians.

Join thousands of subscribers, and sign up for the newsletter, today!

You might also want to check out these previous articles for the postpartum period on our blog:  

Print Friendly, PDF & Email

As seen in


Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This