Having a baby is a big emotional rollercoaster mentally, and it comes with the other obvious physical changes too. Eating well with a newborn and/or toddler in tow can often present a challenge, but we've got some simple things that you can remember when choosing what you eat.
Batch cook
Preparing lots of healthy meals in advance and then freezing them can often help reduce the amount of time spent in the kitchen, and ensures that you always have something nutritious to reach for when you don't have time to cook something fresh.
Top-up your vitamins
Here in the UK, it certainly isn't sunny all year round. The NHS recommends that you top up on your vitamins, such as Vitamin B,C and D using supplements that are readily available in supermarkets, pharmacies and other health shops.
Eat enough calcium
If you're breastfeeding, it's vitally important that you eat foods that contain high levels of calcium, such as dairy products, or other non-dairy alternatives such as tofu, pulses, dried fruit and fish. If you need to exclude dairy from your diet for whatever reason, try to ensure that you are consuming plenty of plant based alternatives too, including any plant-based milk and yogurts.
Don't fear healthy fats and extra calories
While breastfeeding, or just to keep up with the extra demands from your little one, you need to consume an extra 400-500 calories per day. Eating things such as salmon, avocado and nuts which are high in mono-unsaturated fats is important for your diet and helps to produce healthy nutrients and energy for your body throughout the day. A handful of your favourite nuts per day is one example of how you can increase this in a healthy way.
Stock up on healthy snacks
Although you may be tempted to fill your cupboards with lots of unhealthy snacks that are quick to grab for, you should try to avoid this and instead make sure you have plenty of fruit, vegetables, crackers and nuts. Dipping things such as cucumber and carrot into houmous, or a energy packed nutrition bar is more likely to fill you up and get you through the day than the packet of crisps that you think your body wants.
Drink lots of water
Hydration is key during and after pregnancy! You will probably notice that your body is craving much more H2O than it used to, and that's completely normal. Just try to stay away from adding lots of extra sugary calories to your diet, and stick to plain water - or add cucumber, fresh lemon or any other herbal remedies as a healthier alternative instead.
It's all about keeping on top of what your body needs and eating the things you love but don't necessarily need in moderation! don't be scared on consuming a little more than you used to at first, don't put too much pressure on yourself to have enough time to cook from scratch every day. Just keep doing your best and that is more than enough. You got this!
