Get Your Glow Back – Episode 23 – With Nichola Ludlam-Raine

Today’s episode is all about pre and postnatal nutrition. I was lucky enough to be joined by the lovely dietitian and new mum Nicola Ludlam-Raine to talk all about the power of food and the importance of food for looking after ourselves in pregnancy and post-partum. 

Tips for Pregnancy

NHS site is a fantastic resource for what to eat/not eat while pregnant 

also check out Nic’s site for an article all about what to avoid in pregnancy

Your baby’s food journey begins in the amniotic fluid so keep it varied and crowd in the good stuff

Don’t burden yourself with expectations of what you or others think a perfect birth is, be kind to yourself you are doing something amazing by bringing a new life into the world the most important thing is to keep you and your baby safe in the process


Tips for People Whose Loved Ones Have Just Had a Baby or are Pregnant  

Think about what they need – bring food not flowers

Don’t just offer help, bring things they will need round, just start doing the washing up some people find it hard to accept assistance so don’t give them the option to politely refuse if you can see they are busy.



Tips For New Mums

Meal delivery is a great tool for new mums to still be able to get a balanced home cooked meal 

Be kind to yourself, accept help, take the time to rest and slow down when you are pregnant or have just had a baby. There is no need to spring back in two weeks take the time to enjoy being a mum and let your body recover naturally.

Take weight loss off the agenda after birth. Your diet should be about nourishing your baby not getting your body back the weight will drop off during daily life 

Low impact exercise such as walking is a great way to begin again postpartum

Nourish yourself with one handed meals once you have a baby: porridge, pasta, smoothies, toast.

Babies are unpredictable and no matter what happens there will always be moment where things aren’t going to plan. Don’t allow your day to become a ‘bad day’ reclaim it by doing something small that will make you feel good even if that is just making a nice coffee with froth on top

Try and leave the house at least once a day even if it is just stepping into the garden.

nhs guidelines on breastfeeding and alcohol 


Post Partum Nutrition Basics

protein and produce, 3 meals a day and snacks balancing out whatever treats you want to indulge in by eating nutritionally most of the time especially if you are breastfeed as so many calories are burnt breastfeeding


Three Key Points:

Think of your fluid and fibre intake

Accept help

Think colour and balance and be kind to yourself

Where to Find Nichola: 

instagram @mummynutrition

instagram @nicsnutrition




Follow me on Instagram @madeleine_shaw_