Being in good health and staying fit is essential, but even more so when your children rely on you for food, care, love and support. When you become a parent, your priorities change and very often your health becomes the last thing on your priority list. As much as it can be tempting to want to devote all your energy and attention to your child or children, it is important to recognise that without staying fit and healthy, you might not be able to do this to your full capacity.
What we eat has a huge effect on our energy levels, immune system, and sense of wellbeing, all of which are hugely important especially when you have children. Sleep is also very important, and tiredness can impact our food choices and the overall success of our day!
Being a new parent or having a new baby can come with many challenges. Your body may have changed, and you may have gained some weight during your pregnancy – and you may be keen to recover your pre‑pregnancy body! Although you might be tempted to get back into shape and want results quickly, a crash diet is not the answer. A lot of crash diets are low in calories, as they have an aim to make you lose the largest possible amount of weight in the shortest possible amount of time. However, they often lack the essential vitamins, minerals, fibre, and energy that are needed to keep you feeling healthy and recovering post‑partum, and to produce the best possible breastmilk, if you are breastfeeding.
For new mums who do not wish to lose weight, you do not need to eat a special diet – eating in a balanced and varied way, including plenty of fluid and of course getting enough rest, will help with your recovery.
For new mums who’d like to lose weight, the best way is to have a healthy and balanced diet and include regular physical activity (remember to take this at your own pace). A healthy diet includes several food groups in different proportions throughout the day, as demonstrated by the Eatwell Guide. Increasing your activity levels gradually, such as walking in the park, will help to strengthen your body and improve your overall fitness.
The take home message is to try to take time for yourself as difficult as competing priorities may be. In the long‑term, good nutrition, sleep and exercise will help you be the best you can be for your child/children.
References
MP, S.-O., 2013. The Role of Sleep Duration in the Regulation of Energy Balance: Effects on Energy Intakes and Expenditure. Journal of Clinical Sleep Medicine, 9(1), pp. 73-80.
van der Pligt P, B. K. C. D. e. a., 2016. Maternal dietary intake and physical activity habits during the postpartum period: associations with clinician advice in a sample of Australian first time mothers. BMC Pregnancy and Childcare, 16(27).Available at: https://www.nhs.uk/live-well/eat-well/the-eatwell-guide[Accessed 10 October 2020].
NHS, E., 2020. Healthy Eating for New Parents. [Online] Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/keeping-fit-and-healthy[Accessed 10 October 2020].
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