For 9 months the food you ate fuelled you and your baby. Now, after you’ve given birth, your diet is just as important as it helps your body recover and gives you the energy you need to care for your baby

Even though you are no longer “eating for two,” your body needs to heal and replenish many important nutrients.

At your main meals (lunch and supper), aim to fill half your plate with vegetables/salad, a quarter with protein (a palm size of meat/chicken or a hand size of fish) and a quarter with grains (1/2 - 1 cup)

Ensure an adequate iron (meat/chicken/fish/liver) and calcium (dairy products) intake.

Remember it is essential to eat a healthy, balanced, sustainable diet as well as try get some sleep (if and when possible) to ensure your body can heal and function at its best. It took 9 months to gain the weight - it takes about that same time to lose it. Be kind to yourself!

If you are breastfeeding, avoid alcohol and limit caffeine as they pass to your baby through your breast milk.

Have healthy snacks available and stay hydrated

If family/friends offer meals, accept graciously - remember ‘it takes a village to raise a child!’

As a new mom, please do not strive for “perfect nutrition.” Eat in a way that makes you feel good in your body and satisfied after meals. Choose food you enjoy, that is mostly nutrient dense (protein, vitamins and minerals) and that is accessible and easy to prepare.

Lauri Isserow