Nicole Bando | Dietitian & Lactation Consultant
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Nutrition and Breastfeeding Articles
‘It is hard to know what to believe with so much conflicting nutrition
information. I provide you with the latest evidence-based facts.’
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Weight loss is of common interest amongst women after having a baby, and with a healthy diet and exercise, much of the weight gained during pregnancy will be lost naturally during the first year. Gentle weight loss is recommended only after the first month postpartum, unless very significant pregnancy weight gain has occurred. It’s not the time for restrictive dieting as your body needs to be nourished and cared for. Restrictive dieting can impact bone density and nutrient stores for future pregnancies, as well as energy, mood and overall coping, especially if breastfeeding, due to increased nutritional demands.
HEALTHY LIFESTYLE TECHNIQUES
- Meals such as omelettes, baked beans, toasted sandwiches, high fibre cereal with fruit and pre-prepared salad mixes are convenient and healthy
- Avoid having ‘extra’ items (such as cakes, biscuits, lollies & chocolate) in the house, when tired it can be difficult to resist them. They will cause a spike and quick crash in blood sugar (and energy levels)
- Eat regular meals and snacks throughout the day
- Consider online shoppinWhen choosing takeaway, go for healthier options, such as brown rice sushi with avocado and salmon, Vietnamese pho with vegetables, or stir-fries with meat, lots of vegetables and a small amount of rice.
HOW PARTNERS CAN HELP
- Prepare healthy snacks for your partner
- Plan, shop and prepare healthy meals, stock up the freezer with items such as bolognese, soups, pasta bakes, frozen vegetables and ready-made frozen meals.
- Encourage activity – going for a walk is a good way to spend time together, enjoy some fresh air and can also help to settle a fussy baby.
- Avoid buying ‘extra’ foods for an energy boost, help to prepare some healthy snacks instead.
- Look after baby so partner can take a walk or head to a gym class
Weight loss is of common interest amongst women after having a baby, and with a healthy diet and exercise, much of the weight gained during pregnancy will be lost naturally during the first year. Gentle weight loss is recommended only after the first month postpartum, unless very significant pregnancy weight gain has occurred. It’s not the time for restrictive dieting as your body needs to be nourished and cared for. Restrictive dieting can impact bone density and nutrient stores for future pregnancies, as well as energy, mood and overall coping, especially if breastfeeding, due to increased nutritional demands.
HEALTHY LIFESTYLE TECHNIQUES
- Meals such as omelettes, baked beans, toasted sandwiches, high fibre cereal with fruit and pre-prepared salad mixes are convenient and healthy
- Avoid having ‘extra’ items (such as cakes, biscuits, lollies & chocolate) in the house, when tired it can be difficult to resist them. They will cause a spike and quick crash in blood sugar (and energy levels)
- Eat regular meals and snacks throughout the day
- Consider online shoppinWhen choosing takeaway, go for healthier options, such as brown rice sushi with avocado and salmon, Vietnamese pho with vegetables, or stir-fries with meat, lots of vegetables and a small amount of rice.
HOW PARTNERS CAN HELP
- Prepare healthy snacks for your partner
- Plan, shop and prepare healthy meals, stock up the freezer with items such as bolognese, soups, pasta bakes, frozen vegetables and ready-made frozen meals.
- Encourage activity – going for a walk is a good way to spend time together, enjoy some fresh air and can also help to settle a fussy baby.
- Avoid buying ‘extra’ foods for an energy boost, help to prepare some healthy snacks instead.
- Look after baby so partner can take a walk or head to a gym class