You've just gone through the physical challenge of birth, now you face all the changes that come with the arrival of your newborn, it can be an overwhelming time.
For this reason, it’s important to look after your own nutrition whether you are breastfeeding or not. Eating well helps keep your energy levels stable, and helps you cope with all the demands you face being a new Mum, including tiredness and sleepless nights.
At this early stage of parenthood it’s not good to get fixated on losing weight quickly, even though you may be desperate to get back into your normal jeans.
It won’t do any harm cutting back on some of the more indulgent treats that may have slipped into your eating pattern e.g. chocolate, chippies and ice cream, but make sure you eat regular balanced meals and snacks over the day to keep your energy levels stable.
Below are some healthy options for meals and snacks you can use as guide. Everybody is different, so you may need a little more food, or a little less food.
Breakfast
It easy to skip breakfast, but it means you miss out on that energy boost to start the day. Experts also believe it helps to kick start your metabolism after being asleep. Here are some wholesome suggestions:
- Wholegrain cereal with low or reduced fat milk e.g. wheat biscuits, porridge or natural untoasted muesli. Look for higher fibre cereals which keep you fuller for longer.
- Toast with a fruit spread, cottage cheese, or one or two cooked eggs. Wholemeal or wholegrain bread is good because it’s higher in fibre and B vitamins.
- Add in some fruit (fresh or canned in natural juice.
Plus drink a glass of water, or a cup of tea or coffee if you like.
Mid-morning
If you're hungry choose a snack from the following suggestions:
- Reduced fat fruit yoghurt.
- Cheese (e.g. edam) and crackers.
- Fruit (fresh or canned in juice).
Plus drink a glass of water to keep yourself hydrated.
Lunch
Make sure you have enough fuel to keep you going throughout the day. Even if you’re busy lunch is something you should always make time for. Try:
- A wholegrain bread sandwich – include a protein filling like cooked lean meat, cheese, or a hard boiled egg and salad.
- A bowl of hearty soup and 2 slices of wholegrain toast spread with hummus.
- Add some fruit (fresh or canned in juice).
- And some yoghurt or a few crackers with cheese if you're still peckish.
Plus drink a glass of water.
Mid afternoon
Choose a snack from the following suggestions:
- Wholegrain toast spead with cottage cheese and fruit spread, or peanut butter and sliced banana.
- A fruit smoothie made with milk and yoghurt.
- Fruit (fresh or canned in natural juice).
Plus drink a glass of water, or a cup of tea or coffee if you like.
Dinner
An ideal dinner provides a wide range of nutrients – your body is constantly using up energy, even overnight so regular meals are important.
- Include a serving (about the size of your palm) of cooked lean meat, chicken or fish or cooked eggs, tofu, or legumes.
- Add some starchy carbohydrate food like potato, kumara, rice or pasta.
- Add plenty of cooked vegetables, or a freshly home-prepared salad.
Plus drink a glass of water.
Supper
If you're still hungry before bed, eat a nutritious snack:
- A bowl of fruit salad topped with yoghurt.
- A bowl of low-fat custard and stewed apple.
- A cup of warm milk.
For more specific advice contact our health professionals on the Forbaby Careline who can help point you in the right direction.
