How can you eat properly when getting out of your dressing gown feels like an achievement? Anita Bean, nutritionist and mum of two, answers your questions.
As I’m breastfeeding, what should I be eating to give my baby a good start?
It’s important to eat sensibly to keep your energy levels up and safeguard your nutrition stores of calcium and iron.
- You’ll need an extra 550mg of calcium daily, which you can get from a 250ml glass of milk and a 150ml pot of yogurt.
- Drink at least two litres of fluid a day – that’s about eight to 12 glasses of water.
- Concentrate on getting plenty of protein – aim for two servings of poultry, lean meat, fish, eggs, beans or lentils every day.
Why do I often feel dizzy and lightheaded?
These are likely to be signs of low blood sugar levels. Keep the shakes at bay by eating little and often (see our healthy snack suggestions) and never skip breakfast – you’ll need both carbohydrates and protein to keep your energy levels up all day. But to rule out iron-deficiency anaemia, a fairly common complaint post-pregnancy, you should also see your GP or practice nurse who will be able to diagnose it with a simple blood test.
Fish, poultry, meat and dairy foods
Contain the amino acid tyrosine, which ups your body’s production of dopamine, helping you feel more alert.
Salmon, sardines and mackerel
Contain omega-3 fatty acids that can help counter anxiety and stave off depression.
Spinach, oranges, wholemeal bread and nuts
Contain folic acid, which helps boost mood and also beat fatigue.
Beans, lentils and wholegrain breakfast cereals
Contain high levels of B vitamins that can help reduce depression and irritability.
Unless you have a nut allergy or have been advised against eating nuts by your health adviser, eating brazil nuts can help to reduce the risk of depression as they contain selenium.
A pot of fruit yoghurt and an apple
Gives you one quarter of your daily calcium quota.
A 250ml smoothie
Gives you one of your 5-a-day portions, plus vitamins and potassium for balancing fluid levels. Whip up our delicious peach melba smoothie in minutes.
Two wholegrain crackers with peanut butter
Again, unless you have a nut allergy or have been advised against eating nuts by your health adviser, peanut butter gives you sustained energy thanks to the combination of protein and carbohydrate.
A good variety of fresh fruit will boost your vitamin intake.
A cereal bar
Bumps up your daily fibre intake.
Can I diet while breastfeeding?
Always check with your doctor before changing your diet and be sure to wait about two months after birth, otherwise you’re more likely to affect your milk supply and make yourself feel tired. Remember that breastfeeding, on averages, burns 200-500 calories per day (depending on the stage of breastfeeding), so even without a weight-loss program you are burning extra calories. If you do begin a diet after talking to your doctor, count on taking 10 months to a year to return to your pre-pregnancy weight. Here are some tips:
- Consider any decision to change your diet carefully – your body (and your baby) need the energy! Your doctor can help you create a plan based on your BMI and lifestyle.
- Stick to three regular meals a day, plus two healthy snacks if you need them. Steer clear of fad diets!
- Eat a healthy breakfast, such as porridge, or a high-fibre cereal, eggs on toast, or a big smoothie.
- Include slow-burning foods such as oat-based cereals, beans, lentils, grainy breads, vegetables and fruit.
- Cut down on fatty foods.
- Step up your fruit and veg intake.
- Don’t eat in front of the TV – you’ll eat more as you won’t pay so much attention to what you’re eating.
- Stay active but don’t wear yourself out – you’ll be running around after an active toddler soon enough!