Nourished Mama & Baby
Nourished Mama & Baby
Holistic Nutrition can be applied throughout all stages of life. Especially after your little one is born! Mama needs time to recover and to replenish her body with essential nutrients.
If you think that after you’ve delivered your little peanut means you can hop off the healthy nutrition wagon, think again. Even if you are not breastfeeding a healthy diet is essential to help your body make a healthy recovery - even if you are, it’s even more important to make healthy choices.
After all, this helps to produce the most nutrient dense milk for your growing baby! Use the tips below to incorporate a healthy diet into your lifestyle. The goal is to create healthy habits through attainable lifestyle changes!
- Eating Seasonally
Since we want to get as many nutrients into Mama & Baby as possible, eating seasonally is especially beneficial because fruits and vegetables actually taste better, they are inexpensive because when produce is locally sourced the price of the produce goes down for the consumer. Produce is fresher with a higher nutritional value, avoids overseas contaminates, supports your body’s natural nutritional requirements and more environmentally friendly. Learn more about the benefits of seasonal eating!
- Choose Organic, Whole Foods
Eat fresh fruits and vegetables of every colour! Bright, deeper colors contain more vitamins, minerals, antioxidants, and phytochemicals that protect all your body systems. Berries are an excellent addition to your diet. Avoid foods in cans, jars, and packages. See some of my favourite healing foods!
- Hydrate, Hydrate, Hydrate!
The rule of thumb is to drink about half your body weight in ounces for example if your weight 140lbs, drink 70oz of water or about 9 cups. For breastfeeding Mama’s, drink 1 cup of water while breastfeeding to keep yourself hydrated. Water is essential to maintain healthy body function on a cellular level.
- Omega 3 Intake
Omega-3’s reduce inflammation and maintains the fluidity of cell membranes. Wild salmon, sardines, and herring are excellent sources of omega-3’s. 2 tbsp flaxseed also provides a sufficient omega-3 intake as well as other phytonutrients and fibre that promote a healthy gut. Vitamin B6 (pyridoxine), B3 (niacin), vitamin C, magnesium, and zinc are all cofactors that aid in the utilization of omega-3 fatty acids.
- Protein Intake & Complex Carbohydrates
Having protein with every meal will reduce the glycemic load of meals and help prevent digestion from moving too fast. Include protein in all meals and snacks. Choose whole food proteins such as meats, eggs, legumes, and beans. Complex Carbohydrates will help keep you fuller longer also reduce the glycemic loads. Choose whole foods such as peas, beans, whole grains, and vegetables. Try my Gluten-Free Vegan Protein Cookies!
- Gastrointestinal Health
A probiotic supplement or eating cultured and fermented foods are very beneficial. Probiotics protect you from microbial and parasitic diseases, promote healthy metabolism and weight, increase digestion and nutrient absorption, aid in immunity, reduce gut inflammation, support healthy cholesterol and triglycerides levels as well as support healthy blood pressure. Learn more about that thing no one likes to talk about!
- Fibre Intake
Increase your fibre intake to at least 35 grams each day. Fibre supports healthy bowel transit time and maintains cholesterol and blood sugar levels. Whole grains, fruits, and vegetables are excellent sources of fibre. Fibre also nourishes your gut microbiota. Remember to stay hydrated while upping your fibre intake to keep your gut running smoothly and avoiding digestive issues. Try my Nourishing Tomato Sauce!
- Dark Leafy Greens
Eat more spinach, collard greens, broccoli, and kale. These foods contain lipoic acid, an antioxidant-like substance that protects your cells from oxidative damage in both water and fat based environments. It also helps regulate blood sugar and regenerate the other antioxidants vitamins C and E. Try my Green Goddess Protein Smoothie!
- Putting it all Together
Lightly steam or sauté vegetables, use 2-3 tbsp of vegetable or bone broth or water instead of oil to prevent the formation of carcinogens. Cook the vegetables on medium/low for about 5 minutes (just until tender) to increase absorption of nutrients while also preventing nutrient loss. Carotenoids (pre-cursor to vitamin A) are better absorbed when the foods have been lightly cooked. Remember not to cook too long as heat will severely reduce the content of most vitamins and some minerals in food. Lightly cook meats and animal products as well to prevent the formation of carcinogenic compounds. These tips and tricks work for all stages of pregnancy and you can start integrating these into your daily routine today!
‘’Making the decision to have a child is momentous.
It is to decide forever to have your heart go walking around outside your body.’’