Operation Transformation dietitian Aoife Hearne on keeping thing simple post pregnancy

It’s not easy for busy new mothers to eat well, but following a few guidelines and avoiding extreme diets can go a long way, writes dietitian Aoife Hearne.

We have all heard the ancient proverb ‘it takes a village to raise a child’, but I think many mums buy into the myth that they have to do it on their own. Looking back, I was so lucky with the village I had around me — my mother, two or three close friends/mothers and my all-important local La Leche League group, who have seen me cry more often than I would like to admit — and I don’t know how I would have gotten through it and be the mother I am today without them.

Nourish yourself

The early weeks and months of being a new mother can be a hectic time, to say the least. With so much time and energy going into your new bundle of joy, it can be very easy to forget about your own needs. But I can’t emphasise enough the importance of having some focus on nourishing yourself both physically and emotionally.

Remember, your body is working around the clock — recovering from childbirth, making milk (if you are breastfeeding), and making sure you have the energy to cope with busy days and nights. There will come a time that this craziness will become the new norm and you won’t even bat an eyelid, but initially, you will likely have to make a conscious effort to fit in time to feed yourself.

There is so much advice about ‘healthy’ eating it’s no wonder there is so much confusion about what you really need to be doing. Eating well is important, and many new mothers have an increased interest in the area not only for their own health, but also for their growing family.

Body wise

Despite the fact that you may be eager to lose the ‘baby weight’, remember that nourishing your body well will ensure you feel good and have the energy you need to look after yourself, baby, and maybe even contemplate exercise.

All food groups are important at this time — carbohydrates, protein, and fat. This is not a time to start a crazy diet or to cut out any food group. But this is a great time to begin to consider what eating well looks like long term, and to move away from a ‘diet’ mentality.

If you are breastfeeding, you may need up to 300-500 extra calories, especially in the early weeks. However, remember to stay connected to your hunger and fullness, especially as your baby gets older and your milk supply is more established. Unless you are feeling hungry or are losing too much weight, there is no need to eat more. And don’t forget, making milk is thirsty work, so be sure to increase your fluid intake to match your thirst and have a glass of water close to where you feed your baby.

Aoife Hearne.

Smart choices

I really want women to feel confident about what eating well looks like, so let’s take a look. As I mentioned, all food groups are important, but being smart about the choices within each of these groups will ensure you are getting bang for your buck.

The role of carbohydrates is to provide energy — something that may seem is in short supply during those early weeks and months (and years). Carbohydrates with a good fibre content will provide long-lasting energy — so aim to choose wholegrain breads, cereals (for example, porridge and Weetabix), potatoes, wholewheat pasta etc. High-sugar foods like chocolate and biscuits will seem very tempting, but they tend to supply only short-term energy.

Aim to have lots of wholefoods available that are quick and easy to grab — for example, fruit on the counter, chopped fruit salad in the fridge, wholegrain crackers etc.

The role of protein is for growth and repair — so, you’ve guessed it, it’s very important in the early weeks. Aim to choose quality protein as often as possible. Eggs, meat, fish, and poultry are all great sources and even better when they are baked/grilled and not deep fried. Plant-based protein sources are good options too, such as nuts, seeds, tofu, and legumes. Remember if you are following a vegan or vegetarian diet it is recommended to take a Vitamin B12 supplement and this is especially important if you are breastfeeding.

Fat is also an important nutrient providing energy and insulation. Again, wise sources of fat tend to be more plant/fish-based rather than too many animal-based fats. So think about using olive oil or rapeseed oil when cooking and choosing foods such as nuts, seeds, olives etc.

Seven every day

The recommendation for fruits and vegetable intake is now seven a day. But most Irish people consume about 3.5 portions daily. Fruit and vegetables offer valuable vitamins and minerals to keep your body in tip-top shape. Also, they are low in calories so can provide a great snack mid-morning and during mid-afternoon. Things like raw veggies and hummus as well as fruit and nuts worked well for me because they were easy to prepare or to bring with me on the go. To achieve ‘seven a day’, think about starting with fruit (or vegetables) at breakfast and for snacks, and have at least a third of your plate composed of vegetables at lunch and dinner.

Remember, the main message is to keep it simple. Setting the clock as a guide to making sure you remember to eat can help. But if, like me, you end up using coffee as a crutch to get through the day for the first few weeks/months, don’t be too hard on yourself. None of us needs to be perfect with our eating.

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