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Most women’s priorities after having a baby are pretty predictable: Nurture and care for their little bundle of joy, get as much sleep as they can, and get back to their pre-pregnancy weight ASAP. Putting that last item on your to-do list, however, is one of the biggest mistakes that new moms make, says Heidi Murkoff, author of What to Expect When You’re Expecting.

Recently, Murkoff released a new edition of What to Expect the First Year (which hasn’t been updated in 11 years!). And this time around, nutrition—both for baby and mom—was a big focus.

“Eating well has so many benefits for busy new moms,” says Murkoff, who notes that getting the right nutrients gives mothers the stamina they need to function. “Energy depends on a steady flow of fuel.” But skipping meals or skimping on nutrients in an attempt to lose pregnancy weight is a fast route to exhaustion. 

What’s more, trying to lose weight too quickly could backfire: “Good nutrition speeds recovery, and when part of an overall healthy lifestyle that includes exercise, it can help you lose the baby weight at a steady rate,” says Murkoff.

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Those aren’t the only reasons to focus on getting adequate amounts of all your essential nutrients when you’re a new mom, though.

“Probably some of the most important research [conducted since the last edition of the book came out] has been around the impact of mom’s eating well on a baby’s development and future health, particularly during the first 1,000 days,” says Murkoff. “Once solids are introduced—at six months—a baby begins to model eating habits that tend to stick, for better or worse.”

Murkoff recommends making it as simple as possible to eat well. “Having ready-to-grab healthy snacks on hand is key,” she says. “And take shortcuts to healthy meals—make extra chicken breast to freeze, buy bags of ready-to-eat veggies and salad, cans of wild salmon.” Need some inspiration? Check out what nutritionists eat when they only have five minutes to prepare a meal.

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