Eating a well-balanced diet is a crucial part of being a healthy person. However, it is especially important for mamas who are passionate about enabling them and their families to thrive. Eating a well-balanced diet as a mother influences two major outcomes. Firstly, it ensures we have enough energy and good health to keep up with the demands of raising a family. Secondly, it shows our babies what good nutrition looks like. We are our children’s greatest influence while they are young (through to adolescence), so showing them what a healthy plate looks like is a critical part of our job as parents. In this blog post, we’ll explore four key tips for good nutrition that will help you optimise your diet and help you and your family build healthy eating habits.
1. Prioritise Quality Macronutrients
Macronutrients – carbohydrates, proteins, and fats – are the primary sources of energy and building blocks for your body. To ensure you and your children getting the right nutrients to sustain energy throughout the day, choose high-quality, nutritious sources. These include:
Carbohydrates: Wholefood, unprocessed carbs like whole grains, fruits, and vegetables. These provide steady energy, fibre, and essential vitamins and minerals.
Proteins: Lean proteins such as chicken, fish, legumes, and lean iron rich meats such as lean beef and pork. Iron is a crucial micronutrient for developing babies, so if your kids are on solids, including iron rich sources of protein is important for their growth.
Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil, which support hormone production and overall health. If you are breastfeeding, it is also important to include omega-3s in your diet. Omega-3s have a particular nutrient, DHA. There is increasing evidence that shows infants fed breast milk with a higher DHA content have better vision and neurodevelopmental outcomes. Eat fish such as salmon or tuna 2-3 times per week.
2. Plan Ahead
As mums, we often put ourselves last. In the context of nutrition this often means we are shovelling whatever is in arms reach into our mouths as we get baths, dinner, and tomorrow’s lunches ready for the rest of our tribe. This can often mean we end up consuming foods low in nutrients and high in calories. Why? Because our body will always prioritise energy over nutrition when we’re low in both. This often results in our body craving fat and sugar. Consider these guidelines:
Try and eat at least three meals of 500 calories each day. Women generally need at least 2000 calories per day, and far more if training or breastfeeding, or both. It can be difficult to consider eating three balanced meals, so the following two habits can be useful:
Morning: Eat a balanced meal containing complex carbs, lean protein, and healthy fats within 2 hours of waking. This will provide sustained energy throughout the morning and make it less likely we reach for the quick fix at lunch.
Afternoon: Consume a meal or snack containing a combination of whole carbs, healthy fats and protein before you’re ravenous. An example might be a banana or apple (carbs), a tbsp of peanut butter (healthy fats), and a protein shake (protein). This helps keep our hunger at normal levels in the busy afternoon and witching hour, and helps minimise our cravings at dinnertime.
3. Hydrate, Hydrate, Hydrate
Staying properly hydrated is crucial for peak mamahood performance. Dehydration can lead to fatigue, reduced energy, and muscular cramping. Breastfeeding mamas require even more fluid than non-breastfeeding mamas. There is no longer a prescribed amount of water. Drink to thirst and aim for pale hay coloured wee.
4. Prioritise Vitamins and Minerals (Micronutrients)
Micronutrients – vitamins and minerals – are as essential for optimal health as macronutrients. A great rule of thumb is to eat the colours of the rainbow every day. By incorporating an array of fruits and vegetables into your day you will get a wide range of nutrients. If you’re breastfeeding, sometimes doctors recommend you continue with your prenatal multivitamin too. Speak to your doctor if you’re not sure.
Conclusion
By prioritising quality macronutrients, planning ahead and eating regularly throughout the day, drinking enough, and eating the colours of the rainbow, you’ll be well on your way to role modelling great nutrition which your children will learn from. Implement these tips and watch as you and your family build healthy habits that will last a lifetime.
Image by Drazen Zigic on Freepik
