Eating for Mood Stability During Pregnancy and Postpartum
Eating for Mood Stability During Pregnancy and Postpartum
Real food for energy, balance, and emotional support.
I had my first baby—my daughter—in 2023. Becoming a mom for the first time is unlike anything I’ve ever experienced. There’s so much joy, yes, but also a wave of newness, unpredictability, and emotional intensity that caught me off guard in ways I didn’t expect.
One of the things that helped me feel anchored through pregnancy and those early postpartum weeks was food—not in the pressure-filled “eat perfectly” kind of way, but in a nourishing, stabilizing, take-care-of-yourself kind of way. I didn’t always get it right (hello, toast-for-dinner days), but I noticed early on how certain foods helped me feel a little more grounded, more like myself. And honestly, in the postpartum haze, that’s gold.
Why Mood Support Through Food Matters
Pregnancy and postpartum come with wild hormonal shifts, sleep disruption, and—especially for first-time moms—the mental adjustment to a completely new identity. I quickly realized that my mood wasn’t just tied to the obvious things like sleep (or lack of it), but also to what I was putting in my body.
I started paying attention to which meals made me feel foggy or anxious, and which left me feeling balanced, energized, or emotionally steady. It wasn’t about control—it was about care.
Nutrients That Made a Difference
Here are a few of the things I started building my meals around:
- Omega-3s (especially DHA): Critical for brain health and shown to reduce the risk of postpartum depression. I added chia seeds to overnight oats and tried to eat salmon once a week (when I could manage it).
- Magnesium: Huge for calming the nervous system. I kept roasted pumpkin seeds and cashews on hand, added spinach to smoothies, and made magnesium-rich bath salts part of my wind-down routine.
- Iron and B12: Pregnancy and birth are incredibly depleting. I included lentils, beef, and eggs where I could—and took supplements when needed.
- Protein + Healthy Fats: These were essential for blood sugar stability (aka mood stability). Even when I didn’t have time for a full meal, I’d try to grab something like hummus and crackers, Greek yogurt with hemp hearts, or a quick hard-boiled egg.
- Complex Carbs: Instead of reaching for quick sugar, I leaned into oats, quinoa, and sweet potatoes to avoid crashes and keep my energy steady.
BREAKFAST
Blueberry Basil Smoothie Recipe by Tina Gravalos
This smoothie is hydrating, mood-supportive, and quick to make—exactly what you need on tired pregnancy mornings or during postpartum chaos. Blueberries bring antioxidants, cauliflower adds fibre, and cashew butter provides protein and fat to stabilize blood sugar. Basil adds a fresh, calming twist. Blend it up in under five minutes for a vibrant, one-handed breakfast that fuels your brain and body.
Egg & Arugula Breakfast Salad Recipe by Jaclyn Irwin
This protein-packed salad is a refreshing break from toast. Soft-boiled eggs, arugula, avocado, and lemon offer the perfect blend of fat, fibre, and greens to support hormone balance and mental clarity. Ideal for pregnancy nausea or postpartum mornings when you want something light but sustaining. Add a slice of sourdough or sweet potato rounds to round it out.
LUNCH
Viral Salmon Bowl with Crispy Rice Recipe by Jaclyn Irwin
This buzzy bowl lives up to the hype—crispy rice, flaky salmon, avocado, and spicy mayo make for a satisfying, nutrient-dense lunch. The omega-3s in salmon support brain and mood health during both pregnancy and postpartum. It's easy to prep ahead and assemble when hunger strikes—comforting, nourishing, and packed with feel-good flavour.
Lentil & Burrata Salad Recipe by Jaclyn Irwin
This lentil salad feels indulgent but is loaded with postpartum essentials: iron, plant-based protein, and gut-friendly fibre. Creamy burrata balances the earthy lentils and roasted tomatoes, while fresh herbs bring brightness. This salad satisfies on every level—emotionally and nutritionally—making it perfect for a slow lunch or light dinner during early recovery.
SNACKS
Seedy Nut Butter Stuffed Dates Recipe by Kelsey Russell-Murray
These naturally sweet, nutrient-packed bites are a dream for busy moms. Dates provide fibre and a gentle energy boost, while nut butter and seeds add healthy fats and protein to balance blood sugar and curb stress-induced cravings. Keep a stash in the fridge or freezer for an anytime snack that feels indulgent but fuels you right.
Vanilla Bean Matcha High Protein Muffins Recipe by Megan Horsley
These fluffy, subtly sweet muffins offer a clean energy boost thanks to matcha and a high-protein base. Perfect for sleepy mornings, afternoon lulls, or nursing marathons. Vanilla and almond flour keep things light and satisfying, while the protein helps stabilize mood and energy throughout the day. A smart, nourishing grab-and-go option.
DINNER
Sheet Pan Chicken Shawarma Recipe by Fran Allen
This sheet pan dinner is warming, spiced, and deeply satisfying—with minimal cleanup. Chicken thighs offer iron and protein for postpartum recovery, while the roasted veggies and tahini drizzle round out the meal with fibre and healthy fats. Serve with rice or pita for a comforting, balanced dinner that supports both healing and happiness.
Gochujang Salmon with Squash Recipe by Jaclyn Irwin
Bold, flavourful, and mood-boosting—this dish pairs spicy-sweet gochujang-glazed salmon with naturally sweet roasted squash. Salmon delivers omega-3s for brain and emotional health, while squash offers fibre and slow-burning carbs. This is a go-to dinner when you want something nourishing, energizing, and exciting without spending an hour in the kitchen.
Pregnancy and postpartum aren’t just about baby—they’re also about you. Your mental health matters. And while there are a million things out of your control in those early days, feeding yourself doesn’t have to be one of them. Even small, simple choices can help regulate your mood and help you feel more like yourself.
Let this be your reminder: you deserve to be nourished. Not perfectly, but lovingly.
Looking for more ideas to feel supported and well-fed during this chapter? Explore our collection of 40 Wholesome Pregnancy Recipes—nourishing meals, snacks, and smoothies created to help you thrive from bump to baby and beyond.
