A New Mom’s Guide To Eating Healthy

Keep you and your baby healthy by focusing on well-balanced meal plan

You spent the last nine months being very careful about everything you ate and drank. And while it may be tempting to indulge in all the things you missed so much now that baby is here, it’s important to remember that breastfeeding moms still need to watch what they eat for baby’s sake.

And moms who aren’t breastfeeding, it’s still important to watch what you eat to keep yourself happy and healthy. The best way to instill healthy eating habits in yourself is to be accountable for what you are eating. The best way to do that? Write it down!

Now this could be very intimidating for some but most times you will often learn something about yourself. The most common finding is that you tend to treat yourself too many times. That’s okay. You absolutely deserve a treat every once and a while But try to treat yourself once a week rather than once a day.

Prepare a detailed diary of what you consumed in the last 3 days. What did you eat? What time did you eat it? And how much of it did you eat? This goes for fluids too.
A daily meal plan should consist of approximately six meals separated every 3 hours: breakfast, lunch, dinner and two to three snacks. Each meal should contain healthy carbs, protein and good fat. Here’s an example:

Breakfast (7:00am)
sliced boiled egg, 1 sugar free wrap, ¼ avocado and 5 cherry tomatoes. 1 Glass of orange juice and 500ml bottle of water.

Snack (9:30am)
Baby carrots with hummus dip and 12 almonds.
500 ml bottle of water

Lunch (12:30pm)
Chicken & Rice bowl: ½ cup of brown rice, ¼ c. of black beans, ½ c. of roasted chicken, ¼ cup of shredded cheddar cheese and 5 roma tomatoes.
500 ml bottle of water

Snack (3:30 pm)
Small quinoa salad: (1/2 cup)

Dinner (6:30pm)
Kale Salad with ½ c of roasted chicken and olive oil and balsamic vinaigrette.
500 ml bottle of water

Snack
Rice cracker with almond butter and apple butter

Remember, if you are breastfeeding you need approximately 500 more calories a day more than a person who is not breastfeeding.

Gone are the days of eliminating fats and carbs. Here are some examples of fats, carbs and protein that are healthy and delicious.

Healthy Carbs

Healthy Fats

Proteins

Brown Rice

Sweet Potato

Kale

Cherry Tomatoes

Sugar-free Flat bread

Olive Oil

Avocado

Almond Milk

Coconut Oil

Almond Butter

Chicken/Beef/Fish

Quinoa

Black Beans

Eggs

Organic Tofu

Mix and match these ingredients together and try to keep them as raw as possible, especially the carbs and fats. Remember to drink a minimum of 8 8-oz glasses of water per day and if you are following a training program you should be drinking even more.

Make things as easy as possible for yourself by prepping your food in advance. This might seem like a huge pain, but if you do all your meal preparation on the Sunday, you’ll be thankful come Wednesday when there is a healthy meal just waiting to be heated up! Once you make this a habit you will be pleasantly surprised with all the benefits you will gain by keeping a well balanced diet.

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