New mums: Stave off hunger, boost energy, and eat up! The 5 foods you should be eating.
High-fibre cereal: A bowl at breakfast will satisfy hunger and help prevent constipation, a common problem for new mums, since breastfeeding hormones can slow down intestines. Try Kellogg’s All-Bran or Multi-Bran Wheat Bix, and top with a dollop of low-fat yogurt. Besides being calcium-rich, the yogurt contains probiotics, “good” bacteria that can aid with digestion. Eat it: Every day
Eggs: To help shed baby weight, eat eggs for breakfast. Doing so could help you eat fewer calories the rest of the day, a recent study suggests. A single egg has around 5 or 6 grams of filling protein, which means it will keep you feeling fuller for longer. Eggs are also one of nature’s best sources of choline, a nutrient crucial for building the memory centre of your baby’s brain. Like all nutrients it can be passed to your bub through your breast milk. Eat it: Every day
Flank steak: Beef is packed with iron and zinc, two important minerals for regaining your energy and producing breast milk. Flank is one of the least fatty cuts, providing more nutrients for your calorie buck. Try it grilled and sliced over salad greens. If you are more of a poultry person, then try dark meat. Although it is higher in fat and calories than white meat, it contains twice the amount of zinc and more iron. Eat it: Up to three times a week
Wild Alaskan salmon: It contains omega-3 fatty acids, which are good for your heart and can aid in your baby’s brain and eyesight development if you’re breastfeeding. Choose wild Alaskan varieties, as they are apparently low in cancer-causing PCBs and mercury. Eat it: Once or twice a week
Spinach: This most-nutritious leafy green contains two essentials new mums need: Folic acid, which helps produce new blood cells, especially important for women who experienced lots of blood loss during delivery, and manganese, which aids in the development of bone, cartilage, and collagen — key for c-section recovery. Eat it: As often as you like!
If you have any fitness related questions write to Yummy Bubby and I will endeavour to respond as soon as possible.
About the author
With a strong commitment and dedication to health and fitness, Vix has worked for all the leading Fitness Centres teaching group exercise and personal training. During her 18 years in the industry she has studied extensively, not only as a Personal Trainer, but across the fields of Pilates, Nutrition, Pre/Post natal Exercise, Boxing, Injury Prevention/Rehabilitation, Counselling and Life Coaching.
Her expert status has led her to write articles for major Australian media publications and international websites, as well as fitness television presenting on Foxtel, Channel 7 ‘Girl TV’, featuring on Channel 9 ‘The Today Show’ and ‘The Kerrie Anne morning show’ plus several TV commercials.
As founder and director of Vix Body Fix since 1991 and Mama Moves since 2005, she focuses on Personal Training women of any age, while monopolising the Pre/Post Natal Fitness market in the Eastern Suburbs of Sydney.
VIX is one of the most respected and well known personal trainers in Sydney, with a regular schedule of group classes held daily in the parks of the Eastern Suburbs. To contact VIX please visit www.mamamoves.com
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Hey Vix
what about the cholesterol factor in the eggs?
Posted by Angela on August 11, 2010 at 12:00 pm
Eggs contain high amounts of cholesterol. 1 large egg has about 200mg cholesterol and 5g of fat. Almost half of that fat is saturated fat.
The logic is that since eggs are high in cholesterol, a high egg consumption will increase your blood cholesterol. So by cutting eggs from your diet, your blood cholesterol will decrease. This, however, isn’t how your body works.
Facts on Cholesterol. You can find studies showing that high cholesterol levels will make you live longer and more immune to infections & diseases than low cholesterol levels. More facts:
* Your Body Makes Cholesterol. Your liver makes 3-6x more cholesterol than you can get eating eggs and other animal products.
* Cholesterol is Vital To Your Body. You need it for the production of steroid hormones like Testosterone and to build & repair cells.
* Dietary Cholesterol Isn’t Bound to Blood Cholesterol. There’s no relation to cholesterol & saturated fat intake to higher cholesterol levels.
Posted by Vix on August 11, 2010 at 6:38 pm