Mom to Mom Nutrition

Katie Serbinski, M.S., R.D., is a registered dietitian and millennial mom, blogging about healthy recipes, child and mom nutrition, and motherhood.

  • Home
    • Free Resources (Free PDFs)
  • About
    • Media
  • Food & Recipes
    • 30 Minutes or Less
    • Appetizers
    • Main Dishes
    • Soups
    • Snacks
    • Breakfast
    • Sides
    • Dessert
    • Slow Cooker
    • Kitchen Tips
  • Nutrition
    • Basics
    • Meal Planning
    • 7 Disease-Fighting Foods to Shop For NOW
    • How To Nourish A Growing Baby
    • Nutrition Advice for Sleep Deprived Parents
  • Mom Life
    • Back to School COVID Style
    • Lessons Motherhood Has Taught Me…. So Far
    • 5 Self-Care Tips for Moms
  • Toddler Life
    • Picky Eating
    • How Toddlers Can Help in the Kitchen
    • 10 Family Mealtime Conversation Starters for Kids
  • Work with Me
    • For Brands
    • For Moms
Home » Nutrition » Basics » Nutrition Advice for Sleep Deprived Parents

Nutrition Advice for Sleep Deprived Parents

Feb 26, 2015 19 Comments

Nutrition for Sleep Deprived Parents @katieserbinski

It’s 4am. And what do I decide to do? Write a blog post with nutrition advice for sleep deprived parents. Makes sense right?! That’s the funny thing about parenthood. When you CAN and SHOULD sleep, you’ll find yourself wide awake and productive. Anyhow, what makes me an expert on this subject? For starters, I’m a registered dietitian, a nutrition expert. I’m also the mother of a 10 week old and 17 month old. Therefore, I’m sleep deprived.

Nutrition for Sleep Deprived Parents @katieserbinski
If they don’t sleep in their cribs maybe they’ll sleep in the car. Nope! How cute are they though?!

Google sleep and nutrition and the results are alarming: there’s a clear link between sleep deprivation and weight gain. Why? When you are tired your body tends to naturally want unhealthy options. Plus, when you are tired and not in the mood to cook, there’s the temptation for FAST food. Fast food can be healthy, but a large fries and diet soda doesn’t cut it— even though it tastes so good! So, what’s a Mom to do when she wants to lose the baby weight but is plagued with limited time for exercise, healthy eating, and most importantly, SLEEP!

Nutrition for Sleep Deprived Parents @katieserbinski
Who needs sleep when you are this sweet?!

Get back to basics. Listen here Pinterest Moms [yes, I’m talking to myself here], now’s NOT the time to try making homemade crackers and cookie cutter sandwiches with roasted almond pesto hummus spread. Stock your kitchen with necessities, print 7-10 recipes that have less than 5 ingredients and take less than 30 minutes to make, and be OK with using some store-bought “helpers,” such as marinara sauce, pre-washed and cut fruits and veggies, and marinated meats. If you have the energy to cook, consider making meals that require minimal cleanup. I’ve referenced this healthy one pot meal round-up from my friend Meagan at A Zesty Bite plenty o’ times to fulfill my fix to cook and requirement for easy cleanup.

Nutrition for Sleep Deprived Parents @katieserbinski
The best of both worlds: a one pot stir-fry and a store-bought sauce. Win win!

Have plenty of healthy snacks on-hand. When your little one is a cat napping, fussy nighttime sweetheart like mine, you never know what time you will get to bed OR when you will actually eat a full meal. But that’s no excuse for ordering greasy delivery- you’ll just have to heat it back up! Have some snacks on hand that you can easily eat while holding a baby, or fingers crossed, before drifting off to sleep. This list of energizing snacks serves a dual purpose: they are delicious and energizing!

Nutrition for Sleep Deprived Parents @katieserbinski
Cutting up fruits and veggies does take time, but baby will be OK in the bouncer for 15 minutes.

Take free food. Ok that came out wrong. But remember it’s 4am and I’m not worried about speaking eloquently. When family and friends ask if there’s anything they can do, ask them to make you a meal. “What do you feel like eating?” “Anything that can last a few days in my fridge.” Suggest a hearty soup or chili, or lasagna with extra veggies. While a green leafy salad is nice [in theory], you need something that will stretch for a few days and freeze well. If your friend is stopping by for a visit and can hold the baby while you eat, then ok, go for the salad! Otherwise, I think chili is a great alternative: you can add spinach or kale [hey hey leafy greens], you can make it vegetarian or meaty, and duh, it freezes and reheats SO well! Not a chili fan? Consider bringing a new parent this simple Italian Beef Tortellini Soup or Roasted Garlic Chicken Noodle Soup. Both reheat VERY well! Hint hint friends…

Nutrition for Sleep Deprived Parents @katieserbinski
Italian Beef Tortellini Soup
Nutrition for Sleep Deprived Parents @katieserbinski
This Mom loves soup! Here’s another favorite of mine: Roasted Garlic Chicken Noodle.

Cut yourself some slack. While I’d love to be at my pre-baby weight as soon as possible, I remind myself it took 9 months to put on the baby weight so what’s the rush in getting it off?! Ha! It’s easier to type that than to actually believe it… but really, if you have that day or night with greasy delivery, it’s OK. The first few weeks or months with a newborn are all about survival. Your priority should be taking care of baby + you, and adjusting to life together. Then get some sleep. Then workout. So baby, sleep, workout, in that order! If you don’t the time or energy for a workout, at least try to get some fresh air. Pass the hot potato [aka baby] and get outside for some alone time and fresh air. I’ve done this in below zero temps and it’s woken me instantly!

And if it warms up, get the whole family outside for some fresh air! You might all sleep better…

When all else fails, remember this [parenthood] is a season in time. Your life will never be the same as it is this very instant. Your baby will outgrow his or her fussiness, and eventually get on a sleep routine. And if not, you’ll learn what works for you [extra help, quiet time for baby in his crib, etc.] so you can get that workout in, prep some fruits and vegetables for snacking, or take a 15-20 minute cat nap.

Nutrition for Sleep Deprived Parents @katieserbinski
If your happy and you know it clap your hands! If your sleepy and you know it clap your hands!
Get some zzzz's and eat well with simple nutrition advice for new parents! Click To Tweet

Learn some tips for healthy eating when you are running on limited sleep, caring for small children, and trying to lose the baby weight.

Related

Sign Up For Email Updates

slow cooking 101Subscribe to get email updates and my FREE Slow Cooking 101 printable. Use my basic formula to build healthy fix-it and forget-it meals the whole family will love!
I share special behind-the-scenes snapshots from our life, plus Mom to Mom tips, nutritional advice and much more. Plus, be the first to find out about upcoming events, new products and much more.

« Yogurt-Dipped Banana Bites
Breastfeeding Nutrition Tips »

Comments

  1. Elizabeth @ Enjoy Every Bite says

    February 26, 2015 at 8:13 am

    Love this post so much!! I appreciate that you acknowledge that now is not the time to be making homemade crackers etc… I don’t know if there’s ever a time for that 😉 So many great tips! You look amazing, by the way!!

    Reply
  2. twitchetts.blogspot.com says

    February 26, 2015 at 11:49 am

    Back to basics is right! If you build a great pantry you can always throw together something quick. Fresh fruits and veggies are a must! No need to be a crazy chef your kiddos don’t care!!

    Reply
    • Katie says

      February 27, 2015 at 3:25 pm

      Exactly!!!

  3. Shelah says

    February 26, 2015 at 11:59 am

    This is great advice for anyone who is sleep deprived. Thanks for sharing!

    Reply
  4. Veronique says

    February 26, 2015 at 1:53 pm

    I always, always, fail to remember not to try difficult new recipes when I’m tired but for some reason I always forget. Perhaps it’s because tiredness makes me forget..

    Reply
    • Katie says

      February 27, 2015 at 3:25 pm

      Hahaha!!! I always forget the eggs. Not good when baking 😉

  5. Kristy @ Chocolate Slopes says

    February 26, 2015 at 4:37 pm

    OH my! This is all SO true for new moms — and yes, I also have a hard time thinking it’s OK to take 9 months to get the weight back off — its true, it did take 9 months to gain it! (I took close to that for baby #3, it is much harder when you have 1 or 2 other kids to take care of!)

    Reply
    • Katie says

      February 27, 2015 at 3:26 pm

      Yes!!!! I can’t workout like I could with Joey— now when one is sleeping the other is awake.

  6. Sonali- The Foodie Physician says

    February 26, 2015 at 7:49 pm

    Such a great post filled with so many wonderful tips and suggestions! Thanks for sharing. And that family shot at the end is such a lovely photo 🙂

    Reply
    • Katie says

      February 27, 2015 at 3:27 pm

      Thanks Sonali!! It was the first time I dressed up in 2 months lol.

  7. Jessica @ Nutritioulicious says

    February 26, 2015 at 9:42 pm

    What a beautiful family you have! Great tips for parents with kids of any age! (I’m sure there are some parents with teenage kids who are sleep deprived too!). I absolutely notice a difference in how I eat when I don’t get enough sleep.

    Reply
    • Katie says

      February 27, 2015 at 3:23 pm

      Thanks Jessica!! Exactly. I think anyone with kids of any age can relate to this lol!

  8. Shashi at RunninSrilankan says

    February 27, 2015 at 1:55 pm

    These are some awesome tips and advice – you are right – this parenting this is so seasonal – best be awake and alert to enjoy it -right? 🙂

    Reply
    • Katie says

      February 27, 2015 at 3:21 pm

      Exactly!! I like how you think 🙂

  9. Amanda Hernandez says

    February 27, 2015 at 3:51 pm

    I very much relate to this post! Great job. Let me know when you want to meetup!

    Reply
    • Katie says

      March 3, 2015 at 6:38 pm

      The roller coaster of motherhood does not include sleep. Am I right?! 🙂

  10. Paige Dungan says

    September 6, 2019 at 6:24 am

    Hello
    Thanks for sharing the great information. I read this blog and must say the information that you shared in this blog is really very useful. Please post more blog related to “Advice For New Parents”.
    Thank You.

    Reply

Trackbacks

  1. Bean Bytes 130 says:
    March 2, 2015 at 12:01 am

    […] info: How Your Diet Affects Your Child’s Body Image via Enjoy Every Bite Nutrition Advice For Sleep Deprived Parents via Mom to Mom Nutrition How To Know When You Need A Rest Day via Fannetastic Food 5 Email Apps […]

    Reply
  2. Chunky Monkey Smoothie - Mom to Mom Nutrition says:
    March 24, 2015 at 4:12 am

    […] matched nap schedules for Joey and Anthony means that this Momma is pretty much running on empty. Lack of sleep = craving the sweets! Anyone else have that issue? Instead of opting for the whole pint of Ben and […]

    Reply

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Katie Serbinski at Mom to Mom Nutrition

WELCOME!

Hi, I’m Katie! Registered Dietitian, Mom, and Mealtime Negotiator. I’m on a mission to make mealtime happier, healthier, and easier with small children, despite what my 4 picky eaters have me believing. From family-friendly recipes to confessions about my unfiltered motherhood moments, I hope you grab a seat at my kitchen table!
Read more about me »

Connect With Me

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter

Mom to Mom Nutrition Slow Cooker 101 Freebee

Top Posts

How To Cook Spaghetti Squash in the Microwave

This mushroom and ground beef skillet is an easy skillet dinner that is delicious as-is, or served on top of baked potatoes, brown rice, or quinoa.

Easy Mushroom and Ground Beef Skillet

From marinara sauce to mozzarella cheese and pepperoni, if your family loves the flavors found in most pizza pies, then baked pizza chicken is a must-try!

Baked Pizza Chicken

http://momtomomnutrition.com/motherhood/7-tips-for-handling-picky-eaters/

12 Picky Eater Tips from Real Moms

Latest Posts

5 Tips for Healthier Meal Planning

Baby Foodie: Adding Herbs and Spices to Baby Food

Learn the basics to getting a healthy grilled meal on the table with these figure-friendly grilling tips!

Figure-Friendly Grilling

Taco pie covered in melted cheese and veggies on the side.

Easy Taco Pie

Copyright © 2023 · Mom to Mom Nutrition, LLC · Disclosure · Log in