MaryAnn: Our Expert
MaryAnn Scandiffio, Registered Nutritionist, works with both Individual and corporate clients to create Nutrition packages to suit their needs and budget. MaryAnn specializes in Eating for Energy, Sports Nutrition, Family nutrition and Mom and Baby nutrition.
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0-2 Months Post Partum Nutrition
Post baby nutrition is an interesting challenge for a new mom. Your requirements in the first few months post-partum are very similar to pregnancy needs, except now you are busy with a new baby, sleepless nights and no longer a growing bump to explain your hunger.
If you are breastfeeding, your caloric needs stay about the same as when you were pregnant – an extra 300-400 calories per day, or the equivalent of 2-3 snacks. Whether you are breastfeeding or not, you want to make your meals and snacks count. In order to maximize your energy, look for nutrient-dense foods to give you a good vitamin and mineral boost to keep you going.
Choose daily servings of protein (fish, meat, beans, nuts) and carbohydrates (whole grains, root vegetables, fruit), as well as good fats from nuts, seeds, fish and healthy oils like olive oil, and flax seed oil. Continue to consume plenty of vegetables, which are packed with minerals and vitamins.
10:31am on Wednesday July 4|
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2-12 Months Post Partum Nutrition
Start your day with a protein-rich breakfast. This 1 min apple sauce & flax muffin is nutrient-dense, high fibre with no dairy or gluten.
This tasty breakfast option keeps some women full all the way to lunch.
10:31am on Wednesday July 4|
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Focus on Post-partum Nutrition 2-12 months
Losing pregnancy weight is a common concern for new moms. In order to stay energized and feeling your best along the way and achieve long term success, here are a few simple guidelines.
Please don't start counting calories too soon. Your body has gone through quite a feat and it requires vitamins and minerals (as well as calories) to recover from pregnancy, labour and delivery. Give yourself time to recover. A general guideline is to wait until after your post-partum 6 week check-up before even considering weight loss. Nursing moms are encouraged to wait at least 2 full months. Restricting foods too soon after giving birth can delay your much needed recovery and leave you feeling tired -- at a time in your life when you need to find energy.
9:02am on Thursday May 3|
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Third Trimester Nutrition
You enter that final stretch of pregnancy --- the third trimester --- full of energy, but as your body continues to grow and change you may start to feel new aches and pains. Many moms start to feel a bit tired of being pregnant by this point, but weeks 29-40 can be important ones, nutritionally, so it is good to have a guide to get you through it feeling in optimal shape by the time your baby is born.
1:27pm on Wednesday May 2|
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