Important Foods for New Mums
Find out below from our Leading Dietitian, Julie Masci.
After the newborn fog has lifted, you're probably thinking about how you can get back to your pre-pregnancy weight.
With so many new responsibilities of motherhood, the thought of dieting and exercising can sometimes seem overwhelming.
Lack of energy, sleep deprivation and the stress of a new baby can often make you just want to eat!
And if you're breastfeeding, extreme diets that cut out too much aren’t an option because they can affect your milk supply.
So what can you do if you want to fit into your favourite dress, but have all of the time-zapping new mum responsibilities also?
A balanced and healthy diet is critical for all new mums. It helps maintain energy and stamina throughout the day and helps you lose weight.
Adequate nutrient balance is particularly important for breastfeeding mums, since your baby is depending on you to provide 100% of his or her nutrition.
Extreme diets that overly restrict calories or food groups can affect milk supply and may slow your metabolism, preventing weight loss.
The keys to losing weight while breastfeeding.
The key to losing weight is to consume slightly fewer calories than would be required to maintain your weight and to increase your level of activity.
This is a very safe approach to fat loss that supports long term success.
The quality of the calories also matters
Try to limit foods that are low in nutrients, but high in calories. These are generally processed foods, full of sugar or salt. They may taste good, but actually increase hunger and lead us to eat more. Most of these processed foods are found in the middle aisles of the grocery store, so try to stick to the perimeter of the grocery store. Only head into the aisles for specific items.
Eating foods low in nutrients causes the body to crave more food so that we can meet our nutrient needs. If our body does not get the nutrients it needs, it will send a hunger signal encouraging us to eat more food, and that food contains more calories. Consuming more calories than we need causes weight gain.
How About Alcohol?
Alcohol is an enemy of weight loss. It is high in calories and does not contain any vitamins or minerals.
Alcohol alters your metabolism and can cause food consumed to be stored as fat.
And it can encourage making the wrong food choices. Mmm pizza!
If you're serious about losing weight, alcohol should be significantly limited or avoided completely.
Australia's National Health & Medical Research Council advises not drinking alcohol is the safest option for women who are breastfeeding.
What are the best foods for new mums?
Foods that provide the right balance of low-GI carbohydrates, protein, and fat are ideal for new mums.
Carbohydrates, especially from whole food sources such as whole grains, vegetables, and fruits, will give you the energy to care for your baby and yourself throughout the day.
Your carbohydrate sources should be high in fibre, as fibre contains no calories, but provides bulk to food leading us to feel more satisfied after meals. Avoid high-GI carbs like sugars and sweets.
Protein, such as chicken, lean beef, fish, eggs, beans and tofu will help reduce cravings and make you feel fuller for longer. Protein is also necessary to heal from childbirth and a requirement for your baby’s growth.
Lastly, fats get a bad reputation but are one of the most critical nutrients for mums and babies. The human brain is made up of 60% fat. As your baby begins to grow and develop, she or he needs fat for proper brain development.
When breastfeeding, the only source of fat for the growing brain is from you. Therefore, it’s critical to get adequate amounts of fat in your diet, especially the essential fatty acid DHA one of the omega-3 fats. Omega-3s can be found in fatty fish, such as salmon, and also in plant-based sources such as walnuts, flax, and chia seeds.
Calcium and Vitamin D are also critically important for new mums and for developing babies. Calcium is plentiful in dairy and can be found in other foods also such as almonds or green leafy vegetables. Consuming foods high in calcium has been shown to help with weight loss, especially effective at trimming the fat in the abdominal area, a trouble spot for many mums. Aim for 1000 mg of calcium per day.
Vitamin D works hand in hand with calcium, helping your body absorb calcium. Vitamin D also plays a role in maintaining healthy body weight. Vitamin D comes primarily from the sun, so try to sit outside for 10-15 minutes daily to boost your vitamin D. Sitting in the sun can also help improve your mood and increase your energy.
Maintaining a healthy diet will help you and your baby thrive during these early months, but don’t be too hard on yourself if the weight loss does not occur as quickly as you think it should.
Stick with a balanced diet, eating plenty of fruits and vegetables, lean proteins, and healthy fats, but also be patient with yourself and your body. It took 9 months to gain the weight and create a beautiful baby, so the weight isn’t going to fall off overnight either. Just stick to a balanced and healthy eating and your body will naturally achieve its own healthy weight.
When healthy meals aren’t always possible…
Although eating well prepared, nutritious meals from whole foods is optimal, this isn't always realistic for busy mums. The In Shape Mummy Health Shake offers a simple and tasty way to help meet your daily nutritional needs. Each serving provides high-quality plant-based protein, fibre, vitamins and minerals to support healthy weight loss, sustained energy levels, and a healthy milk supply while breastfeeding.
Julie Masci, BHlthSc, APD, AN
Julie is a Accredited Practising Dietitian and the founder and director of New Life Nutrition. Julie was key in the formulation of the In Shape Mummy Health Shake. She is a Mum to 3 children under 5, 2 little boys and a bouncing baby girl. Julie has appeared on Brisbane’s televisions as an expert dietitian on Channel 9 News, Channel 7 News, Today Tonight and Brisbane Extra, as a diet and nutrition expert. She has extensive experience as a public speaker on a variety of nutrition topics, such as obesity, diabetes, and digestive health. In her career, she has been a monthly contributor to Prevention Magazine as their Grocery Guru and Australian Weight Watchers magazine.
Fast Track Your Results with the In Shape Mummy Health Shake
Many Busy Mums don't have time to cook healthy food and exercise ALL the time.
Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
Support your Milk Supply and Boost Your Health while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics and Digestive Enzymes.
Enhanced with natural and organic superfoods that have been used for centuries to Support Breastfeeding.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
⭐⭐⭐⭐⭐
"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
⭐⭐⭐⭐⭐
"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
⭐⭐⭐⭐⭐
"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
⭐⭐⭐⭐⭐
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain.
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."
- Jess, NT
