How to stay healthy when you’re exhausted and a tiny human needs you all the time!
I’ve written a number of blog posts on what to eat during pregnancy and while breastfeeding over the years, and they’ve been some of my most popular posts.
I stand by all of the information I’ve included in those posts. They’re full of great dietary advice for a particular stage in a woman’s life.
But at the time of writing, I wasn’t a mum myself. And since my daughter was born last October it would be fair to say that I have a better understanding of the day-to-day life of being a mum and all that it demands of you – whilst of course being the best thing in the world! It has really put me in the shoes of all those mums who came to see me for advice before I had my own baby.
You can’t pour from an empty cup. You do need to look after your own health (both physical and mental) before you can properly look after someone else, especially a small human who needs you all the time. But perhaps the most important lesson I’ve learned is that it’s important not to make yourself guilty if every meal isn’t “perfect”.
“Good enough” is more than enough.
So, do you have a baby on your tip every waking hour? Are you sleep deprived and drowning in laundry? Me too!
Here’s what I do to make sure I’m ticking those nutritional boxes as a minimum, so that on those days when it feels like everything is going wrong at least I’m still eating pretty well.
Have an oat-based breakfast
I always have an oat-based muesli, which includes dates/sultanas, nuts, linseed and chia seeds prepped so at the very least I can just add milk.
Oats contain high levels of complex carbohydrates, which are slow-releasing. This means you won’t have an energy peak and then suddenly crash. Instead, energy is released gradually through the day and provides you with more of a continuous boost.
(As usual, I’m a big believer in moderation so enjoy that sugary snack every now and then; but if you feel you’re becoming reliant on it to get you through the day it’s not healthy! You want it as a treat, not a crutch.)
If I’ve got a bit more time, I’ll add yoghurt and grated apple to the mix.
Keep a banana close by!
Breastfeeding makes me *really* hungry – as it does many mums. I’ve found that taking a banana to bed with me for overnight feeds/early morning really helps tide me over so I’m not starving by the time I get to make my breakfast. I’ll be less likely to crave sugar and be able to make more sensible choices through the day.
Of course, you can choose any healthy food which works for you. I know of women who keep wholemeal rice cakes on their bedside table – whatever gets you through the night, right?!
Keep basic salad ingredients in the fridge
If this stuff is in the fridge, even on the most difficult days I can throw a salad together with beans/tuna/cheese, or into a toastie.
Think spinach, tomatoes, avocado, basil, cucumber. Maximum nutritional input for minimum effort.
Keep stocked up on snacks
If you’ve got fruit or yoghurt in the fridge and mixed, unsalted nuts in a container, you’ve got easy access to healthy snack food. Just grab and go mid-morning and afternoon with a cuppa.
Keep a container of nuts in the car
There’s nothing worse than being out in the car running errands and realising that you’re *really* hungry. You find yourself thinking about where the most convenient option is and an unhealthy decision is looking increasingly likely.
This can be avoided by keeping a container of nuts in the car, and eating a handful of them to keep you going until you can get home and prepare a balanced meal.
Prep dinner during the baby's morning nap
Chopping vegetables or marinading some meat in the morning means that the evening (which any mum will tell you is a pretty full on time of day when you have young kids!) is a bit less hectic. With the prep already done, making dinner takes less time, and my hubby can jump in and cook our meal when he gets home from work.
Keep easy to cook veggies in the fridge
Vegetables like corn cob, green beans or brassicas like broccoli and cauliflower are super easy to quickly steam and add to a meal. If you cut them up in the morning, you just need to chuck them into the steamer or pan when it’s time for dinner.
I’d love to hear how you manage eating well when you have a young baby – it’s certainly been a learning curve for me!