Newsletter - Mandy Mazliah

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Nutrition 10 foods for new mums One of the best things you can do for you and your baby is to eat a healthy diet. You might be in a hurry to lose your baby weight but regularly eating foods that boost energy will give you the stamina you need to survive those early months. Hungry? Try these…. Salmon Salmon is a nutritional powerhouse for new mums. It’s one of the best breast-feeding foods out there, loaded with a type of fat called DHA. DHA is crucial to the development of your baby’s nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets. The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postnatal depression. Low-fat dairy Whether you prefer yoghurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. They’re a great source of protein, B vitamins, vitamin D, and one of the best sources of calcium. If you’re breast-feeding, your milk will be loaded with calcium to help your baby’s bones develop, so it’s 22 <strong>Newsletter</strong> Spring important for you to eat enough calcium to meet your own needs. One way to do that is to include at least three portions of dairy each day as part of your diet. Lean Beef New mums need iron-rich foods like lean beef. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby. If you’re breast-feeding you need to eat extra protein and vitamin B-12. Lean beef is an excellent source of both. Beans Choose dark-colored ones like black beans and kidney beans. They are a great breast-feeding food, especially for vegetarians. Not only are they rich in iron, they’re a budget-friendly source of high quality, vegetarianfriendly protein. Blueberries Breast-feeding mums should be sure to get at least two servings of fruit or juice each day. Blueberries are high in antioxidants and vitamin C and they’re a good source of fibre. They also help the body to make collagen, which keeps skin supple. Spinach These leafy greens contain two essentials nutrients that new mums need: Folic acid and manganese. Folic acid helps produce new blood cells, which is especially important for women who experienced lots of blood loss during delivery. Manganese helps the development of bone, cartilage, and collagen, which is vital if you’re recovering from a caesarean. Brown Rice It might take a bit longer to cook than white rice but the brown stuff is so much better for you. It’ll make you feel full for longer and it’s great for those suffering from stress or digestive problems. If you’re trying to lose your baby weight, you might be tempted to cut back on carbohydrates. But losing weight too quickly may cause you to produce less milk for the baby and leave you feeling lethargic and sluggish. Wholegrain carbs like brown rice will keep your energy levels up and ensure you produce the best quality milk for your baby. Oranges Breast-feeding mums need even more vitamin C than pregnant women. The orange is famed for its vitamin C content but it actually
contains more than 170 cancerfighting phytochemicals and 60 flavonoids, including folic acid, potassium and selenium. Oranges help the skin retain its elasticity. They’re low in calories and some research has suggested that eating oranges can help us shift our belly fat. Eggs Protein is the building block of every cell in your baby’s body and eggs are a great protein option. The yolk is one of the few natural sources of vitamin D, an essential nutrient to keep your bones strong and help your baby’s bones grow. They’re low in calories, at about 80 calories for a mediumsize egg and research shows that eating eggs for breakfast can help you lose weight. Wholegrain cereal A healthy breakfast is crucial for new mums. After yet another sleepless night, cereal is one of the best foods to boost your energy, especially as many cold cereals are fortified with essential vitamins and nutrients. But it’s not just for breakfast. It’s so quick and easy - you can have it any time to quench your appetite without overdosing on calories. Sweeten by adding sultanas or raisins. Or if you don’t like cereal add a few handfuls of wholegrain cereal into a smoothie. And don’t forget… Water Dehydration is one of the biggest energy drains there is. And new mums who are breast-feeding are especially at risk. You must stay well hydrated if you want to keep your energy levels and milk production up. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly, so keep your intake to no more than two to three cups a day or switch to decaffeinated options. Do I need to take vitamin supplements? Now that your baby is here you need almost twice as much calcium, phosphorus, zinc and vitamin C than before you were pregnant. You also need vitamins A and D, most B vitamins, magnesium, copper and selenium. If you’re breast-feeding look for a daily supplement that has 10 micrograms (mcg) of vitamin D. Breastfed babies get vitamin D from your breastmilk, which is why it’s important for breastfeeding mums to have enough vitamin D themselves. Our bodies make vitamin D when our skin is exposed to sunlight. Vitamin D is important because it helps bones and teeth to grow healthily. In the UK, it can be hard for some people to make enough vitamin D all year round especially if you don’t spend much time outside or you have dark skin. You can also give your baby vitamin D drops from one month, just to be sure they’re getting enough. The Department of Health recommends a daily dose of 7mcg of vitamin D for breastfed babies whose mums didn’t take vitamin D in pregnancy. Your health visitor can give you more information. <strong>Newsletter</strong> Spring 23
Page 1: Newsletter Brixton, Dulwich and Str
Page 4 and 5: Welcome Letter from Victoria Victor
Page 6 and 7: Branch Buzz Branch Buzz - Riverside
Page 8 and 9: Welcome to the world Continued from
Page 10 and 11: Diary dates First Aid Courses These
Page 12 and 13: Diary dates Hill, SE24. Contact NNS
Page 14 and 15: Your NCT needs you Can you fill the
Page 16 and 17: Experiences Two’s company, three
Page 18 and 19: Childbirth How to survive a trip to
Page 20 and 21: Breastfeeding Your breastfeeding su
Page 24 and 25: Exercise Want to get back in your j
Page 26 and 27: Exercise Ready, steady, go... Want
Page 28 and 29: Exercise Goal! You’re never too o
Page 30 and 31: Maria Pinter maria@pinterandmartin.

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