Healthy Eating Tips For New Mums
If you’re wondering what foods can help you boost your energy after you’ve had a baby this blog will share what you need to know. Anna, our registered Nutritional Therapist works with women in Pregnancy and through motherhood.
Foods for post-natal healing and strength
During the 4th trimester you need a lot of energy to breastfeed, recover from pregnancy and birth and cope with sleep deprivation. You may crave foods that taste sweet. When we’re tired it’s normal to reach for sweet carbohydrates, new mums and cake have always gone together!
Whilst cake is of course allowed, we also need a balance of foods in the postnatal period to help aid recovery and strengthening your for the next phase of motherhood. It’s possible to get the sweet tastes from healthier sources than chocolate. Focus on increasing fruits and vegetables, whole grains and healthy fats. If you focus on adding in rather than taking away from your diet it can be easier to eat healthily.
Try to choose a variety of foods, such as wholegrain breads and cereals, fruit, vegetables, eggs, meat, fish, chicken and legumes. These will provide all of the nutrients that you need to maximise your how you make and use energy, to give you the best start to caring for your baby.
Postnatal Protein Requirements
All new mothers should include lean sources of protein at each meal as it’s the building blocks of our hormones, muscles and we need it for energy. You can add a small handful of nuts to a piece of fruit as a healthy snack.
Protein will help repair your muscles, fill you up for longer and give you energy to care for your baby.
If you’re breastfeeding you’ll need to eat an extra 11 grams of protein a day. This is about two large eggs, a cup of beans (e.g chickpeas), a chicken thigh, or quarter of a cup of seeds.
Lots of Vegetables
If you aim for half your plate covered in vegetables each meal that is an awesome way to get your 5 a day. If you need snacks in between meals prepare some sticks of cucumber, pepper, carrot that can be eaten with hummus.
Folate
Your folate stores may be low after the demands of pregnancy and birth. Folate is involved in multiple processes in the body, and is essential for normal growth of all your cells including blood and nerve tissue. You can get folate from asparagus, broccoli, Brussels sprouts, chick peas, dried beans, lentils and spinach.
Omega 3 Fats
Wild Salmon is a nutritional powerhouse for new mums. One of the best breastfeeding foods available, but also great for the rest of the family too. Rich in a fat called DHA, which is crucial for the development of your baby’s nervous system. All breast milk contains DHA, but it’s higher in the milk of women who eat more sources of DHA. All oily fish like salmon, mackerel, orsardines contain omega-3 fatty acids that can help counter anxiety and stave off low mood or depression.
Complex Carbs
Sustaining your energy as a new mum is important. You can boost your body to heal and restore using wholegrains, and oats. Porridge is a simple wholesome breakfast for new mums. Or ask someone to make you flapjacks for a handy snack. Oats, as well as being cheap and quick, support healthy breastfeeding and digestion.
If you’d like a personalised food plan tailored to your health needs get in touch with Anna, a registered Nutritional Therapist experienced in working with new mums. See our Nutrition Coaching Plan to decide which one is best for you.
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