Wednesday 22 November 2017

Expert Advice: Best foods to eat after having a baby

New mums should eat every 3-4 hours to keep blood sugar levels stable.
New mums should eat every 3-4 hours to keep blood sugar levels stable.
Poached Eggs on Toast is an ideal breakfast for new mums

Elsa Jones

EATING well after having a baby can be a tough call, especially if you are feeling tired and low.

It is vital to eat a nutritious diet in order to stay well, physically and mentally.

Along with exercise and stress management, a good diet will help support your body to meet the demands of motherhood.

 Eat every 3-4 hours to keep blood sugar levels stable.

When blood sugar levels are unstable or low, depression and anxiety can feel worse.

If you find it difficult to prepare or eat three meals a day, focus on lots of small but regular, nutrient dense snacks instead.

A couple of oat cakes with hummus or a handful of nuts with a piece of fruit are good snack options.

 Limit caffeine, sugar and alcohol intake – all of these are stimulants which wreak havoc on blood sugar balance and can increase anxiety levels.

Focus on 'Good Mood' foods – when the feel good chemical serotonin is low, it affects low mood and anxiety.

Serotonin cannot be produced in the body without the amino acid tryptophan, which is contained in the following foods: Turkey, Cottage Cheese, Eggs, Bananas, Brown Rice, Oily Fish, Nuts/Seeds, Beans/Lentils, Green Leafy Vegetables.

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Poached Eggs on Toast

 

Sample 'Good Mood' menu:

Breakfast: Poached eggs on brown soda bread

Snack: Handful of nuts with a banana

Lunch: Tuna and chick pea salad

Snack: Cottage Cheese with blueberries

Dinner: Stir fried turkey and vegetables served with brown rice

Dessert: Couple of squares of dark chocolate

Elsa Jones is a nutritionist and will be giving a nutrition talk at Nurture's Emotional Wellbeing Conference on May 10 in the Gresham Hotel, Dublin.

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