Postnatal Nutrition Guide

In this section you will find nutritional advice and guidance, along with a few recipe ideas.

Your Postnatal Nutritional Needs

What to eat after giving birth

Losing weight after having a baby is a slow and gradual process, try not to forget that. Avoid skipping meals and fad diets and nourish your body with a well balanced diet to speed up recovery. Include protein, carbs, fibre, leafy green vegetables and fruit. Focusing more on adding in more nutritious foods than taking away less nutritious foods will create natural habits and it's less likely you will binge eat. We often cut out too much and then get too overwhelmed and resort back to our old habits. You can still enjoy snacks, in moderation.

Alongside a well balanced diet, start with light exercise and gradually increase the time and intensity as your body starts to recover and you feel able to. Your body has been through a lot and needs time to heal and recover. I have a variety of workouts which will help you get moving (see members page).

Nutrition and Breast Feeding

What to eat and what to avoid

Eating a healthy and well balanced diet whilst breastfeeding is so important for both yourself and your baby.

Foods and drinks to avoid whilst breast feeding:

Alcohol - It's safer to not drink alcohol at all whilst breastfeeding but on ocassion if you do then be sure to leave 2/3 hours between drinking and breastfeeding. If possible, express before consuming any alcohol.
Caffeine - Too much caffeine can make your baby restless, try to limit your caffeine intake to no more than 300mg a day. Don't forget that it's not just tea and coffee that contains caffeine, it's also in chocolate, soft drinks and energy drinks.
Fish - Limit fish which contains high volumes of mercury such as Swordfish, Marlin and Shark. Limit oily fish (salmon, tuna, herring, pilchards, trout) to no more than two portions a week.

Breast feeding and nuts: There is no evidence that suggests you should avoid nuts unless you have a nut allergy. If you do have any worries or concerns, don't hesitate to contact your health professional.