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
