Eating for you
For a fighting chance at getting fit you have to eat right — end of story. Dietitians Melodie Yong and Jennifer Trecartin offer their tips to keep in mind.
MELODIE YONG
Stay well-hydrated Hydration helps keeps energy levels up and aids milk production for breastfeeding mothers. Drink lots of water and limit caffeinated beverages to no more than two cups a day.
Pump up the protein Being a new mom is exhausting. It is extremely important for new moms get high-quality protein — such as beef, poultry, fish, milk, eggs, tofu — throughout the day to help build and repair muscle as well as to feel satiated. Graze — but sit down to do it Get into the habit of eating small meals or snacks every three to four hours rather than thinking about three full meals, which can seem daunting to prepare when you’re busy. And make sure you sit down and eat the food off a plate rather than simply standing and eating at the kitchen counter.
Fibre is your friend A common problem after delivery is constipation. Aim to consume 25 to 30 grams of fibre per day.
JENNIFER TRECARTIN
Don’t skip meals This is crucial to avoid overeating when you finally do eat and to balance your metabolism.
Eat real food Despite the convenience of processed, packaged goods, do your best to eat whole, clean foods. This will ensure you have the energy you require as a new parent. Focus on:
Foods rich in essential fatty acids such as chia seeds, salmon and tuna to support your nervous system and to reduce sugar cravings.
Citrus fruits which offer excellent nutritional value and help support your immune and digestive systems.
Whole grains such as quinoa, millet, and oats — all of which are rich in fibre and keep you feeling full while boosting your metabolism and burning fat.