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.
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.
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.
Are you worried your baby is bored of you? Whether our babies get bored of us was a topic raised in a recent baby massage online class. Some mums were worried that during the corona virus lockdown their baby is missing out on contact with other babies, or getting bored of their face. Do babies
It’s common for growing children not to get enough iron in their diet. Toddlers who have a low intake of iron may be at risk of iron deficiency anaemia. Children need a lot of iron for growth, their energy levels, and especially brain development Iron deficiency in children and babies Iron levels affect our
Is your baby really gassy and windy and you’re either worried about starting solids with them? Maybe you’re concerned it might make them worse, or you’re not sure what to give them. When you’re getting ready to wean your baby, they less likely to have problems digesting their food if you wait until around six
How can you protect your children’s mental health? More and more children are being diagnosed with anxiety and behavioural issues in the UK. Of course we know it’s a much broader issue than diet, but our Nutritional Therapist Anna highlights some dietary aspects for good mental and brain health. Areas you may wish to consider
Have you ever got into a battle with your child about fussy eating? Whilst it is a common parenting worry that our children aren’t eating enough, or enough of the right foods, for some parents it becomes a major struggle. If you are finding each mealtime stressful, and your child hardly ever eats anything it
Wow what a strange world we are living in right now. Who would have foreseen this coming! I want to share with you 8 things i’ve noticed since we have started home schooling. Spoiler: It’s difficult and it’s the ultimate juggling act. I felt quite a lot of pressure to write up a schedule of