Simple ways you can make sure to eat healthily and keep your strength up.
You're probably grabbing food on the go, maybe skipping meals or relying on quick-fix options, but there are some simple ways you can make sure to eat healthily and keep your strength up for new motherhood.
The best way to do this is by keeping your iron levels up. Include plenty of iron-rich foods in your diet, including lean meats, pulses and legumes, leafy green vegetables, fortified foods, eggs, dried fruits and wholegrains.
Try combining these with foods that are rich in Vitamin C as it helps your body absorb iron. Veg such as red and green peppers, kale, broccoli and cauliflower and fruit such as strawberries, pineapple, kiwi and mango actually have more Vitamin C than oranges.
Eating a good balanced diet is vital when you’re breastfeeding, making sure to include plenty of protein, which can be found in dairy foods, pulses and legumes, fish, lean meats and eggs amongst others.
Remember to drink plenty of fluids, particularly water, and have a glass beside you during feeds to prevent you from becoming dehydrated.
You may find that your baby doesn't like some of the things that you eat, it may cause your baby to have wind or other irritations, so keep a note of any foods you think your baby may react too and avoid them for a few days to see if there is any improvement. Common culprits include spicy foods, gas-inducing vegetables (eg, cabbage), citrus and coffee.
When you do cook, choose things that can be made in bulk and frozen. Lasagne, Bolognese, various pasta sauces, soups, mild curries, chilli, soups and stews are all filling, freeze well and are varied enough you won't get bored.
When you’ve had enough of defrosting your batch-cooked meals, try some simple one-pot dinners that are quick and easy to prepare, and still allow you to eat well.