Top Tips for Post PregnancyNutrition following the birth of a child is possibly the most important nutrition of your life. Not only will your body be recovering and in need of all the vital nutrition that it can get, but the sustenance that you provide your new born baby with during those first few weeks is of paramount importance - it pays to get it right! Here are some top tips from us on how to make sure you are doing all that you can at this important time.
- Stay Hydrated! For those breastfeeding, it is vital to produce a good quantity of breast milk. Hydration is key - a dehydrated body will produce less milk. Make sure you take on lots of water-based drinks such as water with lemon or cucumber, or with mint and parsley. Green juices are also an excellent source of hydration and nutrition.
- To ensure that you are producing nourishing milk, make sure you are eating enough complex carbohydrates. There is a reason that new mothers crave cakes, biscuits and starch after birth. Listen to these cravings, but try to keep them healthy. Quinoa salads, soups and hot dishes are a great source of complex carbohydrates while being filling and comforting. Buckwheat pancakes, muffins and noodles are other staples that will help you through. In addition, do eat any other alkaline grains such as brown and red Camargue rice, spelt, pearl barley and gluten free oats – HH granola bars are a fantastic if you are craving something sweeter.
- Foods rich in zinc are essential for ensuring that postnatal depression is avoided. Zinc is found in all whole grains, nuts and seeds and especially brown rice and red Camargue rice.
- Magnesium is essential for preventing constipation – not something you would want to deal with following birth. All seasonal green leafy vegetables such as watercress, spinach, parsley, kale and chard contain magnesium.
- You will need plenty of iron rich food to prevent anaemia. Eat plenty of fresh apricots or our raw hemp granola bars as well as more green leafy vegetables.
In addition, dishes such as our Red Rice and Beetroot Risotto are quick and easy dishes, filled with vitamins, minerals and fibre to give you some much needed energy.
From 6 weeks after birth, you can start to think about reducing your intake of certain items.
1. Cut back marginally on the quantity of your food you are eating but not on the hydrating juices and drinks.
2. Lower your intake of nuts but NOT of seeds. Have no more than one palm full of mixed nuts per day.
3. Derive your essential fats from avocados (a rich source of vitamin
4. and soaked chia seeds. Chia seeds are the highest source of vegetarian Omega 3 while they help to reduce food cravings by balancing blood sugar levels – they are also a great source of energy balancing fibre.