Nutrition for New Mums

Life with a new-born baby is absolutely amazing and you treasure every moment, but let’s face it you can’t help but feel totally exhausted half the time. The good news is we are constantly exposed to an amazing energy source that will help keep you going and its called FOOD. A healthy and varied diet will ensure you get loads of nutrients into your body to help keep you healthy and energised.

Here are a few tips to maximise nutrition and vitamin absorption.

  1. Consume slow-releasing carbohydrate such as wholemeal bread, porridge, brown rice and pasta, will give you enough energy to last you the day and night! These foods also contain a lot of fibre which will help you beat postnatal constipation

2. Consuming more healthy fats such as olive oil and avocado will decrease hunger as      well as being packed with vitamin E (shown to be beneficial for skin health)

  1. Protein from lean meats like chicken, beans, lentils, eggs and fish provide all essential amino acids to help your body recover.
  1. Consuming Vitamin C foods like oranges, strawberries, tomatoes and red peppers alongside, Iron-rich foods like the red meat, lentils, chicken, fish, spinach and broccoli, will help your absorption of iron.
  1. Consume more zinc-rich foods like seafood’s, chickpeas, pumpkin seeds and baked beans.
  1. Make sure you have vitamin D in your diet. You can get small amounts of Vitamin D from egg yolks, oily fish, yogurt and milk if fortified. However we get the majority of vitamin D from the sun. All adults need 10mcg of vitamin D each day. However as the British weather doesn’t always deliver, the British Dietetic Association have advised all adults including breastfeeding women should consider taking a daily supplement containing 10mcg of vitamin D, particularly during autumn and winter.