Pranamama-Yoga

Nutrition Tips for Pregnancy and New Motherhood

At our November '19 'Prana Mama Meet-up' Beverley Sarstedt of Nourishing Insights, who is a leading Nutritional Therapist in Aberdeen, came along to share some useful nutrition tips for improving our energy levels, boosting our mental health and ensuring good gut health in pregnancy and new motherhood, to support ourselves and our growing babies.  Herewith lies a brief overview of what Beverley covered (remember to check with your GP and/or Health Visitor before you make any changes to your diet)...  

Things to be aware of...

1. Eat REAL/WHOLE FOOD for a bigger nutritional hit and do your best to move away from over-processed food.

2. Eat foods that keep blood sugar levels steady, to improve and maintain your energy levels throughout your day.  This means a protein source at every meal and snack, animal or veg protein e.g. pulses, nuts and seeds etc.  This will prevent reaching for 'unhelpful' foods and maintain energy levels as well as being nutrient dense.

3. If dairy is having an adverse effect on you or your baby, remember that beef protein can cause a similar effect.  Other intolerances to keep an eye open for are gluten and eggs. Again, check with your GP before you eliminate anything.

4. If you are breastfeeding be mindful of a tongue-tie, which can cause problems (a tongue-tie can be identified by a clicking sound coming from your baby as he/she feeds). Also, a good idea to check with your Health Visitor if you're unsure.  But you can also self refer to the infant feeding team who are trained and give the best advice on this.

5. If you've taken the contraceptive pill, antibiotics or ibuprofen over the years your microbiome (gut) health could be compromised.  Ensuring that good bacteria is restored in the gut is key to recovery.  Auto-immune diseases are a signal that the microbiome isn't as healthy as it could be.  Increasing fibre in the diet, avoiding sugars/sweetners and eating a variety of colourful fruit and vegetables will assist this and managing stress.  Fermented foods can be helpful to reinoculate the gut as can probiotics as supplements (avoid probiotic yoghurts which contain high levels of sugar).

6.  Reflux and colic are not normal, they are signs that further investigation is required i.e. tongue-tie/diet/gut health, food intolerances in baby and mum.  The risks for this increase when mum has an autoimmune disease.  Prevention and management are therefore around diet and improving gut health.  (See nutritional therapists for further advice).

7. Omega 3 supports improved mental health.  Oily fish, grass-fed meat and organic chicken and eggs give higher levels and can also be obtained from chia seeds, flaxseeds and walnuts so try and incorporate these daily.  Increase oily fish (salmon, mackerel, trout, sardines, herring etc.) too 2-3 x a week if possible.


8.  B vitamins are essential for energy and also mental health and in particular B12 and folate.  These are highest in red meats but also all protein rich foods and wholegrains.  Low levels of these can put you at risk of Postnatal Depression (PND).  These can be tested for and supplemented if high risk.

9.  If you want to improve your nutritional intake, start slowly and make little and gradual changes - these are more sustainable and have the biggest impact long term.  The trick is to introduce foods as snacks which pack a bigger nutritional punch e.g. a handful of nuts, or an oatcake with nut butter or humous (these are significantly better than tea and biccy).


Simple changes or additions to improve things for you and your baby...

1. Up your fibre intake by including fresh vegetables, nuts and seeds.  Have veg sticks handy to snack on and prep before.

2. Avoid sugar and sweeteners.  Drink lots of water and herbal teas which also count towards hydration.

3.  Ensure you're getting enough protein in your diet to balance blood sugar levels and ensure healing.  A simple way to add a bit more protein is to start at breakfast time by adding flaxseeds, sunflower seeds, nuts and yogurt to porridge (use coconut yogurt as a dairy alternative).   Boil some eggs before to have as handy protein rich meal for the next day, which you can enjoy while feeding baby.

4. Good fats are essential and keep us feeling satiated for longer - avocado, nuts and seeds and olive oil and choosing organic chicken and fish gives us a good boost of Omega 3s.  Do not be tempted to ego for low fat diets which are not nutrient dense and miss out on essential nutrients.  Weight management is better served by ensuring plenty of good fats in the diet.  A nourished body does not reach for unhealthy snacks.

5. Olive oil and Apple Cider Vinegar mixed together make a quick and easy salad dressing, boost our gut health and help us to absorb nutrients better.

6. Batch cook soups, stews and/or curries at the weekend to prepare for home cooked nutritious meals when you need them the most (ask for help with this or pair-up with a friend to make this happen for you both).  The most important thing any of us can do to support our health is learn a few recipes that we can repeat and then allocate time to shopping and preparing meals.  People often ask if you need any help with anything so ask them to provide pots of soup or to watch your children while you take a nap or a bath!  We all need help and as many young families find themselves miles away from extended family, sometimes asking our friendship groups to support us and do a swap now and again might be the perfect answer.

7.  Supplements to consider - probiotics, multivitamins (check that the folate comes from metthylfolate vs folic acid for better absorption) and Vitamin D.

8. Mix up dairy alternatives rather than replacing everything with 'soy/soya'.   There's a variety available to us these days.


For further information and professional support with nutrition for mum and baby, get in touch with Beverley and/or Harriette at Nourishing Insights at 44 St Andrew Street, Aberdeen.  Pop in any time Tuesday to Saturday from 10am-4pm, call 01224 969637 or email info@nourishinginsights.com.  Harriette has further training in reflux support as a baby massage therapist.  She is also a fully trained massage therapist with the Scottish School of Massage and also specialises in infant colic and reflux working one-to-one with clients.  Beverley and Harriette are therefore able to offer comprehensive support to clients and also refer on to other specialists if and when appropriate.

Our next 'Prana Mama Meet-Up' takes place from 10am-12pm on Friday 6th December '19 at The FlyCup in Inverurie, Aberdeenshire, where we will be joined by Mel Corinne of Bellewren.  Click here for more details and to book a place today!