New mum's meal plan
After growing a baby for nine months, going through the trauma of birth and then, for some, breastfeeding, good nutrition is vital to keep your energy and health stable. Regular small meals combined with plenty of fluids are required. Here’s a sample seven-day plan that provides good levels of nutrients for mum and baby. New mums should trust their appetite to tell them how much they should eat, provided they are making healthy choices.
DAY ONE
Breakfast: Bowl of muesli topped with mixed berries, skim milk and low-fat natural yoghurt
Snack: Handful of raw almonds and an apple
Lunch: Turkey salad sandwich made with low-GI bread, spread with mashed avocado, turkey, lettuce, tomato and cucumber. A low-fat yoghurt
Snack: Oatcakes or Vita Weats with ricotta and drizzle of honey
Dinner: Barbecued chicken breast, corn cob, steamed broccoli, peas and cauliflower
DAY TWO
Breakfast: Low-GI breakfast cereal such as Goodness Superfoods Protein 1st, with sliced kiwifruit, strawberries and skim milk
Snack: Handful of raw cashews and a few prunes
Lunch: Wholemeal pita bread topped with 1 tblsp hummus and a bowl of minestrone
Snack: Carton of low-fat fruit yoghurt and an apple
Dinner: Salmon fillet. Barbecue or chargrill brushed with olive oil. Serve with steamed broccoli and spinach leaves and brown rice
DAY THREE
Breakfast: 1/2 red grapefruit, 2 boiled eggs, low-GI toast with low-fat cheese. Glass of skim milk
Snack: Carton of V8 or other vegetable juice with handful of raw almonds
Lunch: Mix green leaves, cherry tomatoes, cucumber, small can of corn, olives and a can of tuna. Drizzle with olive oil and vinegar. Slice of low-GI bread
Snack: Small bowl of trail mix
Dinner: Pan-fried kangaroo fillet. Serve with sweet potato, greens, peas and asparagus
DAY FOUR
Breakfast: Low-GI toast topped with avocado and smoked salmon, squeeze over lemon juice. Glass of vegie juice and an apple
Snack: Low-fat fruit yoghurt and a handful of almonds
Lunch: Brown rice salad, with sweet corn, cucumber, cherry tomatoes, broccoli florets and feta cheese
Snack: Snack pack of dried apricots, prunes and raw almonds
Dinner: Turkey noodle stir-fry. Cook sliced turkey steak with mixed vegies in olive oil, soy sauce, chilli and honey. Serve with hokkien noodles
DAY FIVE
Breakfast: Bowl of muesli with mixed berries, skim milk and low-fat natural yoghurt
Snack: Low-GI toast spread with peanut butter
Lunch: Tuna and bean salad, with mixed leaves, cherry tomatoes, celery, cucumber, cup mixed beans, beetroot, 1 can tuna, olive oil and balsamic
Snack: Carton low-fat yoghurt and a banana
Dinner: Lamb cutlets with roast vegies. Grill cutlets. Roast vegies in oven with olive oil, sea salt, cracked black pepper and any herbs you like
DAY SIX
Breakfast: Mushroom omelette. Sprinkle with parmesan cheese. Serve with toasted low-GI bread and a raw tomato
Snack: Small bowl of trail mix
Lunch: A Mountain Bread wrap filled with ham, avocado, lettuce, tomato, cucumber and beetroot. A carton of low-fat fruit yoghurt and handful of grapes
Snack: Low-GI grainy bread toasted and topped with mashed banana
Dinner: Pasta with homemade bolognese (made with premium lean beef) and
a large salad
DAY SEVEN
Breakfast: Low-GI breakfast cereal, topped with sliced kiwifruit, strawberries, skim milk and natural yoghurt
Snack: Carton of low-fat fruit yoghurt and an orange
Lunch: Tuna sandwich, with low-GI bread filled with tuna (canned in springwater and drained) mixed with real egg mayonnaise and canned corn
Snack: Small bowl of trail mix
Dinner: Pan-fried barramundi or snapper served with quinoa pilaf (toss flat-leaf parsley through the quinoa). And mixed green salad
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