Expert Advice: Best foods to eat after having a baby
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.
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.Birthing Pain: When the joy of childbirth is eclipsed by depression