POSTNATAL NUTRITION

Food and eating have become so complicated, I believe because there are so many voices preaching different things. I encourage you to turn the volume down and be picky about who you listen to. I do not listen to just anyone who gives money advice - I go to my accountant.

When it comes to post-natal nutrition there are many things to consider, however I would like to focus on this acronym RAVE because it is a great way to start addressing your food habits! When we think about how we eat, the habits we default to, the attitudes we express around food, our perception of what or how much we should eat, well, some of those can be benefiting us, and some may not be.

Let’s start with these goals around food:

R – REGULARITY: Our bodies need regular fuelling zones, to maintain our energy, our focus, satisfy our appetites and ensure we meet our nutrient needs. Some of us need to eat every 2-3hours while others less. How many times you eat will depend on your lifestyle and individual needs, but the body likes to be fed regularly, not starved and then overloaded.

Challenge: Try to pack yourself a lunchbox in the morning to promote regular eating.

A – ADEQUACY: This may require someone to have a look over your nutrient intake to identify the gaps, but in general if we’re aiming for at least 5+ fruits/vegetables a day, protein sources at each meal and snack time, and sustaining high fibre carbohydrates in main meals to start with, we are doing a good job. If calorie goals are higher, we can add more healthy fats and extra snacks. Weight changes may be a good reflection of adequacy. I find when one is dropping weight too quickly, they simply are not eating enough. Breastfeeding will expend energy, and if this is not being replaced well enough, one would be losing weight.

Challenge: Aim to include in each meal 1) colourful fruit and vegetables 2) protein 3) carbohydrates

V – VARIETY: I love focusing on this part. This is where we add more colour to the diet, eat seasonally, meal plan to include a range of protein and high fibre foods, include a spectrum of colour and variety within food groups. You could also focus on adding different varieties of flavours or textures to your meal planning for enjoyment.

Challenge: aim for 3+ colours on your dinner plate from veggies!

E – ENJOYMENT: Food is pleasurable. Eating should be, but let’s face it, sometimes we are rushed, we don’t have to cook gourmet every night, and if you’re suffering with digestive issues or an intolerant baby, it can become stressful. The main message here however is that eating should not be associated with guilt or negative feelings. Create enjoyment via our eating environments; light a candle, set the table, encourage mindful eating and reduce distractions. If you enjoy a few squares of chocolate or a wee piece of slice, enjoy it.

Challenge: Take a few moments whilst you are eating to practice food mindfulness 1) What does it look like? 2) How does it smell? 3) What does it feel like? 4) How does it sound? 5) What does it taste like?

Kate Morland is a NZ Registered Dietitian who specialises in non-diet approach to weight management, creating healthy relationships with food, eating disorders, general health, digestive health and pre/post natal wellness. Kate is also a qualified Exercise Specialist and Reformer Pilates Instructor.