Welcoming a new life into this world is an exhilarating journey, but it comes with its fair share of questions and uncertainties, especially when it comes to prenatal nutrition and exercise. To shed light on these crucial aspects, we turned to Andrea from KYH Nutrition, who graciously answered some burning questions from our Instagram community. Let's delve into the wisdom she shared:
Q1 - Does fenugreek actually help milk supply? What’s the best diet to keep my energy levels up while breastfeeding?
Answer: Yes, there are suggestions that fenugreek helps milk supply, however unfortunately there’s not one magical answer. Look at stress, mental health, if you’re consuming a whole food diet, drinking plenty of water and getting good hydration. Of course getting enough rest and not becoming too stimulated. The best diet would be a whole food diet, unlimited fruits and veggies, water, protein sources, whole grain and fibre. Avoiding too much caffeine, processed foods and added sugars. Snacking on nuts and seeds, consuming regular meals and snacks to keep a balanced blood sugar level and stabilised energy throughout the day, again get that rest in when you can too. Making sure we are taking some time out for ourselves wherever that may be, because we as mothers are doing a fantastic job and we need rest to restore and give 110%. Reward your bodies by fueling it with healthy alternatives.
Q2. How to make sure you are doing safe exercises during pregnancy? And which foods are a MUST to consume during pregnancy?
Answer: Regarding safe exercise, always consult a health care professional or follow along to pregnancy safe exercises. Consuming good sources of food during pregnancy will help support your body and the baby’s growth. Diet should focus on whole foods, unlimited fruits, veggies, whole grains, fibre and protein sources. Including foods like fresh ginger, turmeric, beetroot, green leafy veggies to help with inflammation, blood supply and nausea. Consuming 2-3L water daily and reducing the intake of processed foods, sugars, and caffeine (especially after 12pm). Remember our bodies are doing an incredible thing growing a little human, we need to listen to our bodies, rest when we need and fuel our bodies with quality whole foods.
Q3. Can pregnancy insomnia be helped by changing my diet or adding more exercise? Currently not moving my body as much as I had a short cervix last pregnancy and don’t want to risk that happening again.
Answer: Yes, we can reduce the risk of pregnancy insomnia through dietary changes and daily movement. Diet should focus on whole foods, unlimited fruits, veggies, whole grains, fibre and protein sources. Consuming 2-3L water daily and reducing the intake of processed foods, sugars, and caffeine (especially after 12pm). Remember our bodies are doing an incredible thing growing a little human, we need to listen to our bodies, rest when we need and fuel our bodies with quality whole foods. Regarding exercise, gentle daily movement, getting out in the sunshine will help, trying to walk on the earth, swim or even stretching. This will help to tap into your parasympathetic nervous system and keep our minds and bodies relaxed.
Q4. What is the best prenatal vitamin on the market? Are protein powders safe to take during pregnancy and if so, which one would you recommend?
Answer: In regard to supplementation, we believe it is always best to focus supplementation from a blood test, as everybody's body is different along with the absorption rate and the individuals current diet and lifestyle routine. I do not tend to prescribe protein powder during pregnancy, we believe whole foods are best, consuming animal products, eggs, yoghurt, beans, lentils and tofu would be a healthier option over protein powders. Trying to avoid any extra processed products and additives.
Q5. I am after some suggestions on best foods postpartum for lactation and breastfeeding? Also, exercise ideas postpartum to get moving again?
Answer: The best foods to consume during postpartum for lactation and breastfeeding is a whole food diet, stock up on fruits, veggies, proteins and good sources of carbohydrates. Look at foods like: fish, broccoli or cruciferous vegetables, beetroot, spinach or any green leafy veggies, almonds, mangos, berries, nuts, seeds and whole grains. Regarding postpartum exercise, every mother is different. Sometimes less is more. Opening up the chest and front body is great, same with side bench and deep breathing. Four-point kneeling work is great too and a supportive way to slowly build back the core stability.
Q6. Any tips on hiding veggies in fussy toddlers' foods?
Answer: A blender or nutribullet will be your best friend. Add raw spinach to smoothies, you can then make homemade icey poles with the leftovers or blending up all kinds of steamed veggies (carrots, zucchini, capsicum, beetroot, pumpkin, broccoli etc) and add them into meatballs, burger patties, pasta sauces or even getting creative and add that into bliss balls. Check out sweet potatoes brownies as a very healthy alternative to chocolate brownies
Q7. Can restless legs in pregnancy be helped by supplements/ and or which type of foods
Answer: Yes, magnesium rich foods are key to help restless legs during pregnancy. Avoids caffeine and sugary beverages along with introducing daily movement 30-45 min of light exercise, walking, swimming, stretching nothing too high impact or even pre or post-natal exercise classes. Regarding supplementation, it is important to correct any nutrient deficiency, this will require a blood test to then determine if supplementation is necessary.
Q8. Is it still necessary to take a folic acid supplement during pregnancy if you focus on eating Folate rich foods?
Answer: Yes, it is necessary to include folic acid during pregnancy. The best way to know if your body is absorbing enough from the food sources, is to get a blood test from your health care provider so check your levels. That way we get your exact needs and requirements and see if supplements are necessary. Due to the high demand of the little one growing it is person to person dependent.
We extend our gratitude to Andrea from KYH Nutrition for generously sharing her expertise and wisdom. Remember, the journey to motherhood is as unique as each individual. By prioritising whole foods, mindful supplementation, and gentle movement, you can embark on this adventure feeling supported and empowered. Don't hesitate to reach out to healthcare professionals for personalised guidance tailored to your specific needs.
