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Post-Partum Nutrition Part II – What Should I Eat?

27th June 2017 · Leave a Comment

How can you get your post-partum nutrition right and eat to boost energy as a new mum?

Post-partum nutrition – the fourth trimester

What does every new mum have in common (and some not-so-new mums too)? Fatigue. We are just. so. damn. tired. Which makes it so much harder to eat right. Our bodies crave short, sharp boosts of energy, so we grab the nearest, easiest thing – and it usually contains caffeine, or sugar, or both. Sound familiar?

Don’t panic – I’m a realist, so some caffeine and sugar is a-okay in my book – just go BIG on quality (think organic chemical-free coffee, 70%+ chocolate), and small on quantity, and enjoy each and every sip/bite! However, you can only do so much to minimise the fatigue (we all know mum-naps are in short supply) and relying on caffeine and sugar to get you through every day will only lead to crashes. Save these treats for the really tough days!

So, what should we be eating after we’ve just put our bodies through possibly the biggest challenge they’ll ever experience? Check out below for the key areas of post-partum nutrition, and some tips for what you can enjoy during this amazing-yet-energy-zapping period of your life.

Post-Partum Nutrition Tip #1 – Protein & Fat

Just like post-workout snacks, including healthy protein and fat is critical for postpartum recovery, energy to get through long nights (and days), and fuel for breastmilk if you are breastfeeding. In fact, it is particularly important in the production of breastmilk, since a large proportion is made up fat.

Find your healthy fats in avocados, nuts, eggs, oils (extra virgin olive, coconut, avocado, walnut, macadamia, flaxseed etc). Healthy protein sources include:

  • Eggs
  • Yoghurt – full fat, Greek, no flavouring – add your own!
  • Lean meats and fish – be mindful of tuna and other fish sources of mercury if breastfeeding
  • Beans – great vegetarian option
  • Nut butter, nuts and seeds
  • Hummus – the sesame seeds and tahini (from chick peas) provide great sources of protein
  • Veg – cauliflower, broccoli and spinach are great sources
  • Protein powders – go for a good brand like SunWarrior or Raw – useful in smoothies and protein balls!
Post-Partum Nutrition Tip #2 – Dealing With Cravings

Craving sugar? Caffeine? Beer? You may find your body craving certain foods and drinks post-partum. After both births, I craved beer, when it normally wouldn’t be my drink of choice! I allowed myself a little indulgence a few days a week (I usually couldn’t manage a whole beer though). And you should too, but be mindful of what it is your body is craving and why. If it’s sugar and/or caffeine, find some healthy swaps and alternatives to get you through each day.

Ways to beat your post-partum cravings:

  • If you’re craving sugar, add cinnamon to your breakfast or snacks; cinnamon is known to help reduce the craving
  • If you’re reaching for the chocolate, try a date with almond butter – the sweetness is super-satisfying, but the added fibre, healthy fat, protein and vitamins and minerals make it a much healthier option. Just stick to 1 or 2 though!
  • If you want to chug coffee like it’s going out of fashion, try some of these alternatives – strong peppermint tea (eg fresh leaves steeped overnight) will give you a big kick in the morning; green tea contains some caffeine but offers other benefits too; dandelion root tea…
  • If you are going after cola, then try having a glass of coconut water a day instead. This will hydrate and replace electrolytes, and hit the sweet spot. This was my go-to in the mornings during the morning feed!
Post-Partum Nutrition Tip #3 – Hydration

I can’t stress how important this is. If you are breastfeeding you need approximately 2.5 litres of fluid a day; a little bit more if you are undertaking high levels of exercise, sweating a lot or are in a hot climate. Otherwise approximately 2 litres is a good amount. I say ‘approximately’ since size and stature influence this too. Remember, if you have just recently had your baby, then your body is flushing out a lot of excess fluid from the pregnancy, so it’s especially important to keep your hydration up to assist with this process!

  • Water – flavour with fruit, mint, cucumber slices etc to make it more exciting
  • Coconut water – great source of electrolytes
  • Coffee & tea – these count towards your fluid intake, but remember they are also diuretics, so limit them to 1-2 cups per day
  • Soft drinks – these don’t provide any nutritional value, so try to avoid or limit to 1 glass a few times a week
  • Alcohol – whilst this is another source of fluid, it is generally quite dehydrating. Have an extra glass of water for each alcoholic beverage to balance things out

*Don’t forget, breastfeeding requires more ‘extra calories’ than being pregnant. It can zap you further of your nutrients and energy, making good post-partum nutrition for mum even MORE important. Be mindful too of how much caffeine (tea, coffee, chocolate, soft drinks) you are consuming, as small amounts can reach bub.

Need some extra help to boost your energy and immune system, and get back on track after having your bundle of joy? Then get in touch NOW to book your postnatal consultation.

And don’t forget to check out my FREE eBook for some delicious, quick and easy lunch recipes that will help boost your hormones:

“Nutrient-Boosted Lunches for Women – in 10 minutes or less”

Filed In: Post-Partum / Tagged: caffeine, cravings, energy, fatigue, hydration, new baby, new mum, nutrition, postpartum, preparation, tips

Post-Partum Nutrition Part I – Nutrition for New Mums

7th May 2017 · Leave a Comment

Nutrition for new mums – it’s all in the preparation!

Nutrition for new mums: plenty of fresh veg

I’m kicking off my blogs with this topic because it’s something that has been real life for me recently, with a now-14-week-old baby! It is something I think about every day; because “post-partum” isn’t just the first few weeks after having a baby. It continues until, well, forever really!

However, those early weeks are when your body is recovering from a huge, life-altering event. Your body has been through a lot, not just during the birth, but for nine months prior, too! So, those early weeks are particularly important in terms of nutrition. Not that I’m perfect at it, because I’m not. Post-partum cravings are REAL, and we all deserve treats once in a while! To me, that is ‘perfect nutrition’ – it’s all about balance.

Nutrition for new mums rule #1: Go easy on yourself

Good nutrition for new mums is a constant struggle, especially in the hazy early weeks with a newborn.  But also during the chaotic weeks that follow, adjusting to life with a small baby (and a toddler, if it’s not your first)! Good nutrition for mums is hard because it just doesn’t take priority; the needs of your children do. Your fatigue, lack of time and limited motivation stall your efforts and derail the healthy eating habits you worked hard on during your pregnancy.

But, you know what? Don’t beat yourself up. Yes, it’s all a bit bloody hard, but we mums need to make ourselves a priority sometimes, especially when it comes to nutrition. A healthy family needs a healthy mum – so, don’t let your nutrition fall to the bottom of the priority ladder!

To keep myself on track and stay healthy during this chaotic time I get back to basics and follow my 5 tips below (most of the time, anyway)…

Nutrition for new mums rule #2: Prepare, Prepare, Prepare

When you open your fridge or pantry doors, what are you faced with? Sugar-filled snacks and empty carbs? Nothing you can really make a meal from? You mean, you don’t have a fresh batch of protein balls sitting in the fridge ready for the 3pm slump? (Me neither – I keep meaning to make some for myself!) Well, if you want to nail this nutrition for new mums malarkey, the first step is being prepared!

5 top tips to be prepared:
  1. Meal plan. Spend some time on a Sunday meal planning for the week ahead. Knowing what you are going to eat helps immensely with sticking to healthier eating habits, and takes the stress out of deciding what to have for dinner.
  2. Shop online. Shopping online really helps if you dread taking the kids to the supermarket, or find you buy way more than you mean to and/or are tempted by the treats, which always end up in your trolley. Don’t just think of large chain supermarkets. I get a box of local organic veg, at a really reasonable price, delivered fortnightly.
  3. Stock up. Stock the fridge and cupboards with healthy, easy snacks and some shortcuts. On the nights you’re stretched for time, use microwave rice – it’s a godsend. I don’t use my microwave all that much, but for the odd occasion it’s very handy. Chop some crudités the night before, when you’re making dinner, and serve with a dollop of healthy, preservative-free hummus (I buy the Pilpel brand).
  4. Make ahead. Bake and make snacks one day a week for the week ahead. A batch of protein balls (there are soooo many great recipes online), healthy banana bread or veggie loaf. For a savoury snack, eggs are a fantastic source of protein and fat, and awesome for satiety and energy. In a hurry? Pop it in a pan of water to boil whilst you change a nappy, or get the kids’ shoes on! Or boil up 5 on a Sunday, and you have a super-quick snack for each weekday ahead, as they’ll keep in the fridge perfectly (with the shells on).
  5. Make enough for leftovers! Make tomorrow’s lunch or dinner easy peasy.
What next?

Preparation only scratches the surface of good nutrition for new mums. It’s important you eat well, for the sake of your energy, immune system (thanks, day care, for yet another cold!), your sanity and mental health, and your happiness – and, therefore, the happiness of your kids. Which leaves us with the question “So, what do I eat?”. Don’t worry, I haven’t forgotten about that! Hold on to your hats for next week’s installment, which shares what to eat post-partum…

Until then, if you need to prioritise your health, and get some extra help to boost your energy, immune system and/or weight loss, then get in touch NOW to book your postnatal consultation.

In the meantime, check out my FREE eBook for some delicious, quick and easy lunch recipes that will help boost your energy and balance your hormones:

“Nutrient-Boosted Lunches for Women – in 10 minutes or less”

Filed In: Post-Partum / Tagged: new baby, new mum, nutrition, postpartum, preparation, tips

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The Real Nutritionist is about optimising your health and wellbeing. It's honest and holistic, yet balanced and realistic.

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