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Dietary Pitfalls of a New Mum
Becoming a new mum has been the most magical experience I have ever had. The joy our new baby has brought to our life is undeniable, but so too is the plethora of new emotions, things to learn, things to do and things you now don’t have time for. As every new mum knows, a baby takes up every second of your time, and on your list of priorities, your diet and the need to prepare healthy meals is way down at the bottom. Many women feel that as long as they are looking after the baby, doing the washing, keeping the house clean and at least getting a shower in each day, they have done a good job. As true as this is (you are all doing a great job!), looking after yourself should be up there as priority number one. An unhealthy and run down mum is never good for baby. If you are breast feeding this is even more true, as a run down mum often leads to a decrease in milk supply.
Breakfast
If you don’t have anyone around in the mornings to help you out, breakfast is still an easy one to fit in, not to mention extremely important to refuel first thing in the morning. Get yourself into a morning routine. Feed baby first, get up that burp and then think about yourself. If you have a rocker, bouncer or chair bubs can go in, place it in the kitchen whilst you cook some toast or pour some cereal. Have a chat and play with baby whilst you eat. Babies are often quite alert after a good nights sleep and a morning feed. On the days I am alone with bubs and she is not happy to be left, a quick slice or two of toast eaten with the left hand is much better than nothing at all.
Lunch
Lunch is often a tricky one. Do I have it while bub is awake after her feed, or do I wait until she is asleep so I have a little more time. Waiting can often mean I miss out if she decides not to sleep, so I always have something simple in the house that I can eat whilst we play or even whilst I feed. Here are some of the things I have found are easy to pre-prepare and eat with one hand if need be.
1. Fat free store bought Tzatziki dip with diced carrot and rice crackers
Low fat tzatziki dip can be bought in individual mini tubs, and I always have these in the fridge. When I am making dinner at night, I cut up some extra veggie sticks and store them in a container in the fridge for lunch over the next day or two. Delights, Sakatas, Snakatas and delicious with low fat dip and vege sticks.
2. Leftovers
Gone are the days where my husband gets all the leftovers to take to work for lunch. Now my freezer is full of single serve leftovers such as lasagna, stir fry, curries and casseroles. Two minutes in the microwave and a spoon is all I need if I am in a hurry or need to entertain baby.
3. Readymade meals
These are another must for my freezer and cupboard. There is such a wide variety available in the supermarket now that it is hard to get bored. Lean Cuisines, Healthy Choice and Weight Watchers frozen meals are low in fat and quick to prepare. Choose those that don’t require a knife and fork. Spoons are easier when you have one hand. Don’t just think freezer, search the supermarket isles for other options. Readymade soups are quick and easy to eat. There are also a number of other options such as tuna and bean tubs, readymade stir frys and pre-packaged salads.
4. Good old cheese and crackers
Once again, quick and easy to eat with one hand. Vary your toppings, as well as the types of crackers. Try avocado, low fat cream cheese or canned tuna. There is a large variety of rice and corn crackers, as well as other low fat cracker options such as Ryvita, Premiums and the new Vita Wheats.
Dinner
I am a bit of a stickler for having a cooked meal on the table each night. I love to cook, so I always make sure I put aside some time each day to prepare our dinner meal. Gone are the days of gourmet. Now a days I have adapted our dinners to quick and easy meals that are still healthy and delicious. If baby is happy to sit in a rocker or bouncy chair earlier on in the day, then set aside some of this time for meal prep, as you just may not get that time again later in the day. This morning I even put bub in the Baby Bjorn whilst I cut up the vegetables for tonight! We chatted away about all the vegetables, their colours and I even let her have a feel of the texture of each one. It certainly makes meal prep more fun!
So what to cook when you want something quick, healthy and tasty? Think simple, and take a look at the wide variety of readymade meals bases available in the supermarket. There are so many low fat options that only require you to add meat and vegetables to make a delicious and healthy meal.
I love the ‘Passage to’ brand, a wide variety of stir frys and curries that require meat (I buy the pre diced packs), vegetables (cut up the night before) and sauce to a wok and it’s done in 20 minutes. Avoid creamy bases, or those that require added cream, butter or sour cream. Serve them with rice (buy the microwave 2 minute rice packs), potato (wrap them in alfoil and bake them in the oven, no fuss), or pasta (instant pasta is ready in 2 minutes).
My slow cooker has become my new best friend since our baby arrived. Once its prepared I don’t have to touch it for another 4-8 hours. Once again, I do as much prep as I can the night before. I get the slow cooker out, cut up the vegetables, put all the other ingredients together in a container ready to go and defrost the meat in the fridge overnight. This way, first thing in the morning I just put it all in the cooker and turn it on. Slow cookers are very cheap to buy and cheap to run. I picked mine up at Kmart for $20 and it works brilliantly. Look for easy to make slow cooker recipe bases in the supermarket. I always add extra vegetables to every slow cooker meal. I find zucchini, green beans, mushrooms and capsicum all go well in just about any recipe.
Another quick and easy meal, particular now summer is here, is meat/chicken/fish and salads. When it comes to red meat, I often get my husband to take the steaks out to the BBQ when he gets home from work. That gives him some ‘man time’ and gives me time to feed and settle bubs to bed before dinner. Fish has become an even more regular meal for us now, as there are plenty of packaged options that require a quick bake in the oven. I love the Tassel salmon packs and the new crumbed King Fisher brand fillets. When it comes to chicken breasts, I simply cover them in some Thai or Moroccan spice, wrap them in alfoil and bake them in the oven for 30-40 minutes. As a side to any of these meat choices I like to bake a potato in the oven. All you need to do is wrap it in alfoil, put it in and leave it for an hour. I use whole potatoes or cut up large chunks of sweet potato. For the salad, I buy pre-washed lettuce packs, cherry tomatoes and pre-sliced mushrooms. This way, all I need to cut up is some carrot, capsicum and green beans. For a quick and tasty dressing I use a little bit of garlic salt and some balsamic vinegar.
Get Out and About
Making myself get out of the house each and every day has been the best thing for my sanity and for our baby. She loves to sit up in the pram and look around, so I bought a special pillow that I can prop her up on. Other days she might decide to sleep, which is even better! I am lucky to live within walking distance to the supermarket, so I no longer do one big weekly shop, and prefer to walk up there every day or two and get the things I need. It is a great excuse to get out for a walk, and some good exercise pushing the pram around. I have a few friends with new babies too, so we will often make a date to meet for a walk, that way we feel obliged to actually get out and do it!
Getting out of the house is often an opportunity for you to re-fuel too. If you live near by a café or shopping area look for some healthy eating out options. Take a walk after feeding baby and get some breakfast at a local café while baby sleeps or plays in the pram. Order wisely. Choose toast slices (no butter) with a poached egg, fresh fruit salad and yoghurt or baked beans on toast (no butter). If you are having a tea or coffee ask for skim milk. If it is lunch, look for fresh salads with lean meats and ask for the dressing on the side. Avoid creamy or oily dressings. Order sandwiches without the butter. If you have a local sushi store, this can be a quick and healthy lunch. Choose tuna, vegetable, salmon or teriyaki chicken options, and avoid those with mayonnaise.
Exercise
Exercise is really important for a new mum. Not only does it keep you physically healthy, but it keeps your mind healthy by producing endorphins that leave you feeling good. I don’t always get a chance to take bub out for a walk in the pram, so I have to think outside the box when it comes to exercise. If I can get time while my husband is home, it makes it much easier. Often after the morning feed, and bubs is back in bed, I go for a very quick run/walk before he has to leave for work. Even if it is only 20-30mins, I feel much better having done it. If that is not an option, then I always have my living room. I have bought some light weights and some therobands and use these while bubs is in bed. Squats, lunges and sit-ups are all easy to do whilst watching the morning news, and I will even add in some side steps and knee lifts for a little bit of cardio training.
Sleep
Sleep deprivation is definitely a pitfall of being a new mum. I learnt very quickly to snatch up the chance to sleep when I can. Now days my husband and I no longer stay up watching late night TV shows. We are in bed by 9pm at the latest! This gives me a good couple of hours sleep before the next feed. Don’t get trapped into staying up for your favorite show, set the recorder and watch it the next day whilst your feeding, or as some relaxation whilst bubs is in bed. Speaking of relaxation, take the chance when you can. Even the shortest nap, or a lay down will work wonders for your energy levels, and your breast milk supply if you are breast feeding.
All in all, taking care of yourself is as important as taking care of your baby.
Added to site on : Monday, 20 February 2012