Registered nutritionist Rebecca Stevens (@nourishnurturenutrition) is a mum of three who knows how hard it can be to eat well in the ‘fourth trimester’. Her 9 practical tips can help.
When you’re coping with the demands of your new baby, keeping yourself healthy can be demoted to the bottom of the list. So how can you ensure you’re eating well – and eating enough – when time isn’t on your side and energy levels are low?
1. Keep things simple
Nutritious food doesn’t have to be complicated. Top your wholemeal toast with protein, such as scrambled eggs, baked beans or peanut butter. Dip vegetable sticks, like carrot or pepper, into houmous or guacamole. Don’t aim for perfection at this challenging stage of your life. If it’s easier to have several nutritious snacks throughout the day, to fit in with feeding your baby, that’s fine.
2. Start the day with a healthy breakfast
A few minutes prep the night before gives you a tasty and nutritious breakfast option: overnight oats. You’ll get slow-releasing energy and fibre from the oats; protein and fat from the milk, slow-releasing energy from the yogurt and chia seeds; plus vitamins and minerals from the fruit. To make it, combine 50g porridge oats with 125ml milk and 75ml Greek yogurt in a bowl or glass jar and store overnight in the fridge. In the morning add whatever you want – nuts and seeds, fruit (dried, fresh, tinned, defrosted), and a drizzle of honey or maple syrup to taste. It keeps for two days in the fridge so you can make double and have breakfast sorted for two days. Enjoy!
3. Choose throw-together food
Buy ready-prepared ingredients that can be thrown together to make quick, easy and nutritious meals.
Carbohydrates
Microwave sachets of rice, lentils, quinoa and other grains cook in just 2 minutes and can form the basis of so many easy meals – just add some chopped veggies and ready-cooked protein
Wholemeal bread, wraps and rolls are ideal for quick lunchtime sarnies
Porridge oats and muesli are nutritious for breakfast, especially with yogurt, fruit and seeds
Whole wheat pasta is an easy swap for white pasta, with nutritional benefits
Proteins
Roasted chicken or salmon slices
Tinned tuna
Cheeses – Cheddar, feta, mozzarella
Eggs – boiled, scrambled, poached or fried
Dips such as houmous and taramasalata
Healthy fats
Nuts and seeds – choose unsalted mixed bags, and add to porridge or salads
Yogurts – opt for full-fat Greek yogurt
Olive oil – drizzle over salads, and use for cooking
Vegetables
Tomatoes, peppers, cucumbers and carrots can all be eaten raw
Tinned sweetcorn – add to tuna or salads
Fruits
Bananas, berries, apples, oranges, satsumas and grapes require little preparation
4. Don’t allow yourself to get too hungry
When you’re taking care of a newborn you may find yourself skipping meals without realising, and then satisfying that hunger with whatever is to hand. Small, nutrient-dense meals will prevent this happening by helping you fuel your body. If you feel you haven’t eaten well for a couple of days for whatever reason, don’t worry – it’s your week overall that matters, and try to eat more healthily when you get a chance.
5. Stock up on soup!
Soups are an easy way to increase your vegetable intake (important for overall health, including your immune system function). If you or your partner get a spare half hour, a huge pan of veggie-packed soup can provide you with nutritious lunches for a few days. We love this tomato and lentil soup with garlic croutons – double the quantities to make it last. Ready-made soups are also a nutritious option, and take just a few minutes to heat up in the microwave or on the hob. Choose one containing protein, such as chicken or beans, to keep you feeling fuller for longer.
6. Try easy snacks to prevent hunger
Grab and go snacks are what you need. Fruit, nuts, cereal bars, trail mix, energy balls – if you start to feel signs of hunger, get munching! Don’t allow yourself to become famished. Eating little and often will help you keep your blood sugars stable, stopping you from reaching for your fourth bag of crisps or tenth biscuit.
7. Eat to fuel and nourish yourself, not to lose weight
Getting back to your original body size and shape post pregnancy may be high on your priority list. However, your body really needs sufficient energy to get through the day and to help you fulfil the many roles and important tasks you have. Reducing calorie intake or restricting food groups isn’t recommended at this stage in your life.
8. Stay hydrated
You may be finding it hard to drink enough fluids, particularly if you are breastfeeding. Milk production dehydrates your body, and being so busy, many new mums can become very thirsty and experience ‘dehydration headaches’. To stay hydrated, always have a water bottle with you when you leave the house and keep glasses or water bottles around your home in the places where you like to breastfeed. For a different taste, try adding mint, lemon or berries to a jug of water or try no-added-sugar squash.
9. Take up offers of help
Your baby and your family need you to function as well as you can. Don’t be afraid to ask for help when you need it. If your friends and family have offered their support, most definitely take it, even if you’re used to doing things for yourself. Instead of a present, ask a friend or family member to bring you a meal. Meals that freeze well include lasagnes, cottage pies, fish pies and homemade soups.
