Tips forNew Moms

This webpage has tips that can help you and your baby. 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 knows being a mom is special and there’s no one right way to do it. WIC has the tools, support, and information to find out what works best for you and your baby.

Sincerely,
Your WIC staff

Get the Care You Need

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

You and your baby need vaccines.

Vaccines keep you safe from viruses and diseases like COVID-19, measles, polio, and tetanus.
Babies will get most of their vaccines by their 2nd birthday. Some vaccines are needed after that.
Ask your healthcare provider what vaccines you and your baby need.
It is important to keep up to date on your baby's vaccines.
Keep a vaccine record for you and your baby. Bring the record with you to all appointments.

If you need help to pay for healthcare, contact Medicaid or you can check Marketplace Plans.

Take Care Of Yourself With Food

Eating is an essential part of your postpartum care. Taking care of yourself and your family with food is an essential part of supporting your own well-being and taking care of your newest family member.

FEED YOURSELF FAITHFULLY

Have regular meals with foods you enjoy.
Develop a meal and snack routine that works for you.
Experiment cooking simple and tasty meals.
Plan ahead for your next meal. Don't wait to get hungry then grab food. Having food readily available can provide a sense of comfort.
Eat as much as you are hungry for and trust your body to tell you when it's satisfied. If you are breastfeeding, you may be more hungry than if you are not.
Continue to explore new foods.

https://www.ellynsatterinstitute.org/how-to-eat/the-joy-of-eating-being-a-competent-eater/

Eat Breakfast, Lunch, and Dinner

Adjusting to life with an infant can take some time. Having a regular meal and snack routine can help you take care of yourself with food and adjust to your postpartum energy needs. Also, getting into the meal habit will benefit you when it’s time to introduce your baby to solid foods.

Following are some sample menu ideas. Know that you may eat more or less depending on your appetite and whether you are breastfeeding. Breastfeeding takes a lot of extra energy.

Here are some examples of what meals and snacks might look like on your plate.

Many of these options can be made with WIC-approved foods!

Breakfast

oatmeal with blueberries and banana slices

milk

sausage links

- OR -

whole grain toast with peanut butter

milk

hard-boiled egg

orange slices

Lunch

whole wheat roll with butter

fruit smoothie

grilled chicken salad with cherry tomatoes, red onion, and cucumber

- OR -

sliced strawberries

sliced carrots

Sandwich strawberries carrot sticks plate

milk

turkey sandwich

Snacks

yogurt with sliced peaches and granola

water

- OR -

sliced cucumbers and carrots with hummus

water

- OR -

crackers with cheese

water

- OR -

pita wedges with refried beans

water

Dinner

salad with dressing

grapes

green beans

milk

spaghetti with meat sauce

- OR -

asian slaw

sliced apples

milk

brown rice

chicken and vegetable stir-fry

Food Groups

These are examples of foods that are in each food group. I may eat more or less than the amount of each food shown.

GRAINS

VEGETABLES

FRUITS

MILK & DAIRY

PROTEINS

DESSERTS

FATS & SAUCES

COMBINATION FOODS

GRAINS

Cereal

Cereal Grains

Pasta Grains

Pasta

Tortilla

Tortilla Grains

Rice Grains

Rice

Bread

Bread Grains

Crackers Grains

Crackers

Examples: whole grain bread, white bread, tortillas, rice, noodles, cereals, crackers, pancakes, French toast, muffins, bagels, dry or cooked cereal.

Whole grains give you lasting energy and fiber to help with digestion—great fuel for busy, breastfeeding moms!

Enjoy a variety throughout the week based on culture, family traditions, and budget.

VEGETABLES

Green beans

Green beans Vagitable

Carrots Vagitable

Carrots

Beets

Beets Vagitable

Broccoli Vagitable

Broccoli

Sweet Potato

Sweet Potato Vagitable

Cauliflower Vagitable

Cauliflower

Bell peppers

Bell peppers Vagitable

Examples: beets slices, broccoli, cauliflower, yams, potatoes, carrots, green beans.

Packed with vitamins, minerals, and antioxidants, veggies help keep your immune system strong.

Enjoy a variety throughout the week based on culture, family traditions, and budget.

FRUITS

Kiwi

Kiwi fruit

Plum fruit

Plum

Nectarine

Nectarine fruit

Blueberries fruit

Blueberries

Apples

Apples fruit

Watermelon fruit

Watermelon

Avocado

Avocado fruit

Examples: applesauce, apple wedges, bigger chunks of banana, pear slices, canned peaches, kiwi, strawberries, watermelon, cantaloupe, honeydew.

Sweet and refreshing, fruits give you vitamin C, fiber, and natural energy. Great for a quick snack or to satisfy sugar cravings.

Enjoy a variety throughout the week based on culture, family traditions, and budget.

MILK & DAIRY

Yogurt dairy product

Yogurt

Sliced Cheese

Sliced Cheese dairy product

Milk dairy product

Milk

Cottage cheese

Cottage cheese dairy product

String cheese dairy product

String cheese

Examples: whole milk, or low-fat or fat-free milk, yogurt, cheese, cottage cheese.

Milk, yogurt, and cheese provide calcium and vitamin D to help keep your bones strong.

Enjoy a variety throughout the week based on culture, family traditions, and budget.

PROTEINS

Peanut Butter

Peanut Butter protein

Tuna protein

Tuna

Beans

Beans protein

Eggs protein

Eggs

Tofu

Tofu protein

Beef protein

Beef

Chicken

Chicken protein

Examples: beans or peas, eggs, peanut butter, beef, pork, chicken, and fish.

Lean meats, beans, eggs, and nuts help your body heal and support your milk supply. Protein keeps you full and energized throughout the day.

Enjoy a variety throughout the week based on culture, family traditions, and budget.

DESSERTS

Cupcake

Cupcake dessert

Pudding dessert

Pudding

Cookie dessert

Ice Cream dessert

Ice Cream

Brownie

Brownie dessert

It’s okay to treat yourself! Enjoy cookies and other desserts as a snack on occasion. A sweet now and then can boost your mood—just aim for balance and enjoy every bite.

Enjoy a variety throughout the week based on culture, family traditions, and budget.

FATS & SAUCES

Butter

Butter fat

Cream cheese fat
Cream cheese

Ranch dressing

Ranch dressing fat

Gravy fat Gravy

You need some fat to grow, provide energy, and make food taste good.

Healthy fats help your body absorb nutrients.

Examples: butter, sour cream, cream cheese, ranch dressing, other sauces, gravy.

COMBINATION FOODS

Quesadilla with guacamole

Pizza combine food

Pizza

Mac n’ Cheese

Mac n' Cheese combine food

Lasagna combine food

Lasagna

Burrito

Burrito combine food

Sandwich combine food

Sandwich

Some foods are a combination of food groups and make for a tasty meal.

Meals like sandwiches, casseroles, and pizza can be a great way to enjoy a tasty mix of multiple food groups.

Examples: pizza, casseroles, soup, mac n’ cheese, spaghetti, lasagna, burritos, quesadillas, soft tacos, hamburgers, sandwich.

Have Family Meals

Getting into the meal habit is important for your family. Meals are the place where your child will learn to try new foods, learn to eat, and eventually engage in conversation with the family. Start the meal habit when your baby is little. If this is new to you, here are some tips to try:

Have the foods you enjoy at routine meal times.
Bring baby to the table to observe and be a part of family meals.
Keep meal preparation simple. Meals don't have to be elaborate in order to be satisfying.
Plan ahead and have foods you enjoy on hand. Knowing you have foods available will make having reliable meals and snacks easier.
Trust your body to eat the amount of food that satisfies you. Do it again at the next meal and the next.
Add on new foods as you feel the need. Learn how to sneak up on new foods and like them.

Get Folic Acid Every Day

Folic acid is a vitamin that every cell in your body needs. Folic acid helps your body heal after childbirth. If you are breastfeeding, it provides important nutrients for both you and your baby.

Take a vitamin that has 400 mcg folic acid in it every day.
Consider including folate-rich foods to your meals and snacks.

Folic Acid Rich Foods

The below foods are good sources of folic acid:

Enriched pastas, breads, and cereals
Spinach and dark greens
Peanuts and peanut butter
Rice
Avocado
Brussel sprouts
Broccoli
Beans
Eggs
Melon
Oranges
Turnips
Bananas
Milk

What about iron?

After childbirth, you might have low iron levels, which can make you feel weak and tired. To help, eat foods rich in iron, like red meats, spinach, and foods with Vitamin C (oranges, strawberries, grapefruit, broccoli, orange juice, tomatoes), which helps your body absorb iron. Your healthcare provider might also suggest taking a vitamin with iron or continuing your prenatal vitamin.

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

Combine iron rich foods with foods high in Vitamin C. Eating these together helps your body absorb more iron from the food you eat.

Good sources of Vitamin C include:

Orange juice
Grapefruit
Baked potatoes
Tomatoes
Peppers
Broccoli

Simplifying Meal Management

Taking care of an infant takes a lot of your time and energy. Here are some ideas for simplifying your meal and snack management.

Consider keeping ready-to-eat snacks available such as crackers, nuts, trail mix, pretzels, vegetables, fruit, or cheese cubes, etc.
Wash and cut-up fresh fruits and vegetables so they are ready for snacks or meal prep.
Add left-over vegetables, fruits, or yogurts to omelets, salads, stir-fry, and pastas to save on meal prep and your budget.
Keep a grocery list on your refrigerator. Add to it when you run out of things so it's ready to go when you head to the store.
When preparing soups and casseroles, consider doubling the recipe. Eat some now and freeze the rest for another day.

Move your body in ways that you enjoy

Move because you enjoy it. Think about what you want to do. Do you like to dance? Work in the garden? Go to the park?

Also think about what you have to do. Walk to the store? Clean the house? Play with your children? Being active can fit into your daily routine.

h3 hide

Moving your body will help you:

Feel great
Give you energy
Lower stress and help you relax
Have better posture
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.

Walking is a good way to get moving and enjoy time outdoors! 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.

You can also find other fun and free workout programs/videos online.

Just as with enjoyable eating, know and trust your body. Start with an activity you now enjoy or have been thinking about participating in. As you continue your practice, listen to and appreciate your body’s capabilities, endurance, strength, and flexibility. Reflect on how far you have grown in strength, flexibility, and endurance as well as its impact on your feelings and mental health.

Make Time For Yourself

h3 hide

Ask for help from your spouse, 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.
Eat regular meals for energy, to think clearly, and heal quicker.

KEEP YOUR SMILE HEALTHY

To keep your teeth and gums healthy, be sure to:

Brush your teeth (and tongue) at least 2 times a day.
Floss your teeth every day.
Drink water and limit sugary drinks.
Get a dental checkup every 6 months.

Postpartum Depression

Most new moms get the Blues. They cry, feel sad, and have mood swings. This can last up to 2 weeks. If the feelings continue and get worse, you could have Postpartum Depression.

If you think you might have Postpartum Depression, talk with your healthcare provider to get help. You deserve to feel well.

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

Are you worried about your feelings?

Experiencing deep sadness, difficulty sleeping, irritability, changes in appetite, or trouble concentrating could be signs of depression. It’s important to know that you can become depressed during pregnancy or after giving birth. If you have these concerns, please talk to a doctor or nurse.

If you need immediate help, call 988 or text WYO to 741741. You will be connected to a trained counselor that can provide free support and counseling to persons in need of emotional help.

SIGNS OF POSTPARTUM DEPRESSION

Any of these feelings that last more than 2 weeks:

Feeling very sad
Crying often
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

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.

For more information, visit:

Action Plan for Depression and Anxiety
Around Pregnancy

Postpartum Support International

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 your baby is hungry, they may:

Bring their hands to or near their mouth
Move their arms and legs
Make sucking noises
Pucker their lips
Turn head or search for the nipple (root)

“I’M Full”

When your baby is full, they may:

Suck slower or stop sucking
Relax their hands and arms
Turn away from the nipple
Push away
Fall asleep
Frown, fuss, or kick if you keep feeding them

“I WANT TO BE NEAR YOU”

When I am ready to play.

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 A BREAK”

When 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

Getting the Best Start with Feeding Your Baby

Breastfeeding may take some time and practice until you and your baby are comfortable with one another.

Get your rest. It takes energy to make breastmilk.

Have a beverage ready to drink such as water, milk, or juice when you are breastfeeding.

h3 hide

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

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

What are the benefits of breastfeeding?

Breastfeeding helps you pay close attention to your baby's feeding cues and preferences.
Breastmilk protects your baby from allergies, various diseases, and crib death (SIDS).
Breastmilk is always safe and readily available when your baby needs to eat.
Breastfeeding costs less than formula feeding.
Many mothers find that breastfeeding helps them feel like themselves again after pregnancy.

Every mother’s journey is unique. Choosing to breastfeed is a personal decision that can have lasting benefits for both you and your baby.

Contact your WIC office to ask about breastfeeding support. We have support groups and lactation professionals who can answer your questions.

FEEDING FORMULA

Whether you choose to feed your baby breast milk or formula, your baby counts on you to help them do well with eating. Formula feeding isn’t hard but does take some learning. For more information on formula feeding, visit the Birth to 6 Month feeding guide.

Mixing formula correctly is important. Your baby needs you to follow preparation directions on the can. Remember to always add water to the bottle first and then formula.
Make sure you use safe water to mix formulas. The safest water includes:

Bottled water: Choose bottled water that is specifically labeled as "purified," "deionized," "distilled," or "nursery water." Avoid spring water.
Boiled water: If you are unsure about the safety of your tap water, boil it for 1 minute before using; cool before mixing.
Tap water: If you are certain your tap water meets local safety standards, it can be used. Check with your local WIC office, health office, or doctor before using.

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 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 milk should feel lukewarm – not hot.
Your baby only needs formula in the bottle; never put sweetened drinks or water in your baby’s bottle.
Follow your baby's eating and fullness cues. Your baby will eat more or less on different days. Go by their signs of hunger and fullness rather than by the amount they drank. If your baby turns their head, pulls away, or quits drinking, they likely need to burp, are full, or both. Follow their cues for responsive, pressure free feeding.

Staying Safe

Keep you and your baby safe by avoiding tobacco or nicotine products, alcohol, marijuana, and other drugs. If you are planning another pregnancy, WIC can help you with resources to stop or reduce the use of tobacco, nicotine, alcohol, or drugs.

Smoke or vapor from cigarettes or vape pens can impact you and others around you. Smoking around babies or children can increase their risk for colds, ear infections, Sudden Infant Death Syndrome (SIDS), or asthma.

Consider a no smoking rule for your home and vehicles. Ask people to not smoke around you and your baby.

We know how difficult it is to quit or reduce tobacco or nicotine products. If you are struggling to quit or reduce your use, we have resources for you. Visit www.quitwyo.org for support with quitting tobacco or nicotine use including free coaching, a free quit plan, and educational materials.

For support with quitting alcohol, marijuana, or other illegal drug use contact your healthcare provider or visit www.findtreatment.gov.

Information on Car Seat Safety can be found on the Centers for Disease Control (CDC) or National Highway Traffic Safety Administration (NHTSA) websites.