If you are a new mum, I am sure you have noticed how easy it is for your eating habits to change with another little person to look after. Today, I am going to tell you about how to avoid some of the common eating traps you can fall into!
Firstly -Whatever you may have been told, breastfeeding is not a miracle cure to lose the weight you have gained with pregnancy. It’s natural to feel hungry while you’re breastfeeding and it can be tempting to choose 'treat' foods. To keep your energy up without encouraging weight gain, choose fruit, grain-based crackers and cheese, yoghurt, bran muffins, smoothies, or make 1/2 a sandwich with whole grain bread.
Secondly - While you need more food when breastfeeding, as breastfeeding demands change your appetite will change, too. When your appetite returns to normal, make sure you make adjustments to your serving sizes, or cut down on how often you eat. Tune in to your hunger and think about how you used to eat before your baby came along, and aim for that.
Eating quickly is another trap for new mums. Babies typically need you just when you sit down to eat, so you learn to eat quickly. Although it is difficult, try to eat slowly so that you can recognise when you have had enough to eat. Try putting your knife and fork down between mouthfuls, or don’t place your next serving on your fork until you have finished what you are already eating.
Being at home with the children means you suddenly have access to food all day long. Do you open the pantry or fridge to get something, spot a tasty morsel and devour it without thinking? Take the time to pause and think: are you hungry or are you just eating it because it’s there? Here are some healthy snack ideas for when you feel like 'picking':
• Low-fat crackers such as ryvita, rice crackers or crispbreads; keep some tasty chutney in the fridge to add interest.
• A few nuts and seeds with dried fruit – but be careful not to overdo it!
• Keep the fruit bowl well supplied and add a different flavour by dipping chopped fruit in yoghurt.
• Make a tasty, crunchy snack from pita pockets that have been lightly brushed with oil, sprinkled with parmesan cheese and slowly baked in the oven; store in an airtight container.
• Pretzels are a low-fat alternative to chips.
Another reason for weight gain once you have had children could be due to the change in your exercise routine. It can be difficult to find a time of day when you have the energy and the time to get out for your workout. Walking is a good option (especially at the age when the child will stay in the pram without getting out). Another option to consider is taking turns at babysitting duties during the day with friends – this way you all get a chance to have time out and get some exercise in.
For more ideas about eating well when you have kids, ... go to healthyfood.co.nz, or pick up a copy of Healthy Food Guide magazine, only $5.50 from supermarkets and bookstores.
