Tips for New Mothers: Getting the Right Diet During & After Pregnancy

Our pre- & post-baby gourmet diet delivery programmes have been receiving some great reviews over the last few months; did anyone see how fantastic and healthy Denise Van Outen looked just after Betsy was born? That was thanks to our fabulous post-baby weight loss management programme. In this post, we’ll share some recipe ideas and tips for new mothers, so that you can eat healthily during and look great after your pregnancy.

While pregnancy is natural and wondrous, it’s a demanding time for your body. After all, you are making another human and the building blocks for this have to come from somewhere. Your diet needs to provide the nourishment required by your body to grow and develop the baby but also build you up for the work ahead, during and after the birth.

Try not to let nausea caused by morning sickness put you off your food. Eat smaller meals regularly and start the day with a cup of hot fresh ginger tea, as ginger has powerful anti-nausea properties.


Jennifer Irvine – Founder of The Pure Package

Breakfast

Fig Bircher Muesli
Soak a serving of porridge oats and chopped dried figs overnight in milk; the next morning, combine with some natural yoghurt and serve.
Benefits:
The figs are a good source of iron. Drink a glass of orange juice at breakfast as the vitamin C in the juice will help your body absorb the iron. Porridge oats are a good source of soluble fibre and zinc, which is essential for foetal growth.

Mid-Morning Snack

Berry Booster Smoothie
Liquidise a handful of mixed frozen berries, fresh orange juice and a sprinkling of pumpkin seeds. Serve with a sprig of fresh mint.
Benefits:
The berries and juice are a wonderful source of vitamin C, which helps build a strong placenta. The seeds are a good source of essential fat and protein.

Lunch

Smoked Organic Trout Salad
Flake a smoked trout fillet and mix with some baby leaves, cherry tomatoes, chopped pepper and cooked chickpeas (it is fine to use canned ones). If desired, dress with a little olive oil and lemon juice.
Benefits:
Trout is a good source of omega 3 essential fat, which your baby needs for its growth and brain development. The chickpeas in the salad will provide folate, which is an essential nutrient for pregnancy as it prevents neural tube defects.

Afternoon Snack

Banana and Sultana Yoghurt
Combine sliced banana with live natural yoghurt and sultanas. If craving sweetness, drizzle with a little maple syrup.
Benefits:
This is a filling snack, which provides a sustained energy burst. The bananas give potassium and the yoghurt calcium, which is important for the formation of the baby’s bones and teeth.

Dinner

Wild Mushroom Barley Risotto
Sweat onion and garlic in olive oil then add barley grains and stir to coat in the oil. Slowly add enough vegetable stock to the barley until it is cooked and soft. Gently sauté a selection of seasonal wild mushrooms and fresh thyme leaves in a little olive oil until tender – season with black pepper. Mix the risotto and mushrooms and serve with steamed broccoli. If you crave a little saltiness, grate some parmesan over the top.
Benefits:
Mushrooms contain vitamin B2, which is essential for the healthy growth and development of your baby. As well as being a good source of iron, barley is rich in insoluble fibre which can help constipation. Broccoli supplies vitamin A, which is especially important during pregnancy for healthy skin, hair and nails.

Post-baby Nutrition Tips

After having a baby, most mothers want to get back to their pre-pregnancy weight and many have to take into consideration that they are breast feeding. They also have to replenish the nutrients that will have been lost during the pregnancy. Most mothers find losing the first 2/3 of their weight easy, but the last third the trickiest.

Eating a well-balanced, nutrient dense and portion controlled diet can aid weight loss management and improve energy levels at the same time. Denise Van Outen felt the benefits after just 5 days!

Breakfast

Smoked Salmon and Scrambled Egg
Enjoy 50g smoked salmon with 1 free range scrambled egg. Serve with roasted baby plum tomatoes, a squeeze of lemon juice and a sprinkle of black pepper.
Weight Loss Benefit:
Smoked salmon contains essential fats needed for fat burn. This protein-rich breakfast will keep you satisfied until snack time!

Mid-Morning Snack

Cherries and Hazelnuts
For a delicious morning snack eat 100g of seasonal fresh cherries with 20g portion of hazelnuts.
Weight Loss Benefit:
Balance blood sugar levels by eating cherries with hazelnuts, providing longer relief from hunger.

Lunch

“Super Food Salad”
Mix salad ingredients: quinoa, alfalfa sprouts, watercress, mange tout and broccoli. Thinly slice skinless roast chicken and roast baby beetroot on top and drizzle with lime juice.
Weight Loss Benefit:
This “super food” salad is packed with ingredients renowned for their nutrient content. Quinoa is a gluten free complete food, so it doesn’t cause bloating and is easily digested – perfect for a slim stomach.

Afternoon Snack

Sun-dried Tomato Hummus with Mangetout
Blend chickpeas, tahini, garlic and sun-dried tomatoes. Chop 100g of raw vegetables and dip into sun-dried tomato hummus for a healthy afternoon snack.
Weight Loss Benefit:
Chickpeas are low in polyunsaturated fat and contain calcium – an important nutrient in weight loss.

Dinner

Barbecued Tuna Steak Nicoise
Combine 100g green beans, 10g black olives, 2 ripe tomatoes, 2 anchovy fillets, 25g hard boiled quail’s eggs, Cos and Webbs seasonal salad leaves and 2 tbsp extra virgin olive oil. Mix with a red wine and Dijon mustard dressing. Chargrill the red pepper, remove the skin and slice. Barbecue a 100g yellowfin tuna steak and place on the salad.
Weight Loss Benefit:
The ingredients are all served in portion controlled quantities which is important for weight loss management. The tuna is rich in essential fat.

Any parents out there who would like to share their own pre/post baby tips for other new mums? We’d would love to hear them – just post a comment below or tweet us.