“I’m a mum now, I don’t have time to eat!”
By Meagan McWhirter - Clinical Nutritionist (BHSc NutDMed & MHumNut)
As a clinical nutritionist specialising in maternal health, I see almost on a daily basis mums
struggling to find the time to prioritise their diet in the chaos of motherhood. I often hear:
“I’m a mum now, I don’t have time to eat” or
“I only have time to snack” or
“I often forget to eat and by the time I remember it’s already 3pm”.
Nutrition and diet play an absolutely critical role both in how we feel - from our energy to our mood, and to how our body functions - from your ability to fight a cold to your thyroid health. If you aren’t eating nutrient dense foods throughout the day, you will struggle to meet the nutrient demands your body needs for motherhood. It is unsurprising that an overwhelming number of mums I see in my clinic commonly describe low energy, mum brain, poor sleep, stress, anxiety, low libido, hair loss and concerns about low milk supply.
Food is more than just keeping you full - it is essential to supporting you in your motherhood journey! Some of the most common deficiencies I see in my clinic are low levels of dietary protein, iron, zinc and omega-3 fatty acids. So if you are skipping meals, surviving off coffee or opting for foods that aren't as rich in these nutrients you'll undoubtedly be experiencing some of the symptoms mentioned above and likely have a nutrient deficiency of some sort. When I wear my hat as a researcher in the field of postnatal depression, there is strong evidence that zinc, iron, B12 and vitamin D deficiency all increase symptom severity of postnatal mood disorders. My goal is to provide mums with achievable and maintainable dietary strategies to optimise all areas of their health- from mental health to hormone balance.
It can feel stressful for mums to stay healthy and prioritise their nutrition particularly in the face of complicated diet plans, excessive amounts of supplements, or even sugary location cookies promising miracles. Throw in some mama guilt with lack of time and you have a recipe for even more stress. It is important to keep it simple and stress-free when you are nourishing yourself and beginning to make dietary changes. Things like freezing snack size portions of soups and stews to have on hand throughout the day are a good idea. If you're already making school lunches- pack a lunch box for yourself! Swap your normal bread to sourdough- its higher protein and buy fruit and veg that is already pre-cut to make it easy for you to grab. One of the quickest lunches to make is a rice bowl with pre-cooked brown rice, 1/2 avocado, handful of leafy greens and a tin of salmon or 4 bean mix. However, smoothies are by far my favourite way to get that quick nutritional boost.
Milk Boosting Berry Smoothie:
1/4 cup oats
1/2 cup frozen berries
1 tbsp hemp seeds
1 tbsp ABC butter
3 tbsp Maternal Essentials Lactation Boost
350ml milk of choice (we love coconut!)
1. Simply pop all ingredients into a blend and blitz until smooth.
2. Enjoy!
Remember, food is more than something to fill you up, it is essential to your overall well being! Dietary changes don't happen overnight but I can promise you that when you start prioritising your diet, you will feel 100% better in whatever aspect of your wellbeing you are trying to improve.
Maternal Essentials products are loved by mums and are available in various health food shops, independent grocers and women's health clinics across Australia. Lactation Boost is a blend that caters to the unique nutritional needs of breastfeeding mums while also supporting their milk supply through the inclusion of galactagogues like brewers yeast, blessed thistle, and fenugreek and the added bonus of sunflower lecithin to reduce clogged ducts. Mothers Boost is a blend rich in key nutrients like protein, iron, zinc, iodine and magnesium and adaptogenic herbs like ashwagandha, maca and bacopa to help promote postpartum recovery, support mental wellbeing and ultimately boost vitality. You can find them by heading to www.maternalessentials.com.au