nutrition

everyday wellbeing

nutrition.

Antenatal nutrition

During pregnancy your diet is the main source of nutrients for your baby. All the food groups are important when you’re pregnant - especially vegetables, fruit and whole grains. You may also need to take folic acid supplements and be extra careful to avoid unsafe food. Research has shown a well-balanced diet contributes to:

  • normal birth weight for babies
  •  improved foetal brain development
  • reduced chance of complications such as morning sickness, fatigue, mood swings, anaemia and pre-eclampsia
  •  a speedy recovery after delivery. Don’t worry about putting on weight when you’re pregnant – it goes with the territory.

You need to up your calorie intake to provide wholesome nutrients for both you and your growing baby, but you don’t need to “eat for two”. Steering clear of junk food during pregnancy will help keep your weight gain within a healthy range, making it easier to shed any extra pounds after your baby is born.

Improve your eating habits for the long-term health of you and your baby.

Postnatal nutrition

Good postnatal nutrition is vital for optimum health and vitality after you give birth. Choosing wholesome snacks and meals will help keep your body fuelled and energised for the demands of parenting. It’s not about following a diet, but making smart food choices and sticking to them.
 
If you’re breastfeeding you shouldn’t cut calories because you need the extra nutrition. Eating small frequent meals will keep your metabolism burning at full capacity.
 
Your body is a smart tool - learn to read the signs it gives you.
 
Take note of how you feel after eating certain foods, especially sugary snacks and highly processed foods. Avoid eating late in the evening. If you must, choose fruit or raw unsalted nuts or seeds.
 
Eat slowly, chewing every mouthful thoroughly and only eat to the point of feeling comfortably full.

Super foods

Some ‘super foods’ are very rich in antioxidants and vitamins. Consume a variety of raw, unprocessed super foods as opposed to vitamin pills or supplements.
 
Examples of super foods include:

  • oats
  • berries
  •  broccoli
  •  tomatoes
  •  walnuts
  •  yoghurt
  •  garlic
  • chillies
  • salmon (organic)
  • mushrooms.

For comprehensive nutritional advice please talk to your doctor.

Eat plenty of vegetables and fruit.

Include plenty of whole grains in your diet.

Minimise processed foods such as white bread and white rice.

Eat organic or free range when you can.

Drink lots of water – aim for two litres a day.

Become familiar with the glycaemic index (GI) and try to consume low to moderate GI foods. For more about the glycaemic index visit the FUNctional website.

For more information on corrective exercise and wellness, visit the FUNctional Mums + Babes website.
 
The information on this page has been provided by Functional Mums and Babes Limited. The information is of a general nature and in summary form. Those seeking specific advice should consult a relevant expert. Mountain Buggy takes no responsibility for the content on this page. For more information on our website terms and conditions and information service please click here.