Important notice to customers — product packaging changesLearn More

NEW FOOD PACKAGING IN STORE NOW

From August 2018, customers will notice our rebranded food packaging start to appear on shelf in all major stockists.

  • CURRENT Packaging
  • new Packaging

We are excited to announce our new packaging will start to appear on shelf from August 2018. This transition to new packaging will occur over a number of months. During this time there will be a mix of current and new packaging on shelf.

There are no major changes to these products, in some instances there is a small name change or slight recipe improvement, see below for the full details.

Products purchased via the website will be delivered to customers in our old packaging until the end of October. From November, products ordered from the website will be delivered in the new packaging.

Please note, our Infant Formula packaging will not be rebranded until later in 2019.

For any questions, connect with our team of accredited practising Dietitians on +61 3 6332 9200

Product name changes

  • Cereal Name Changes
  • CURRENT Packaging Organic Baby Rice
  • NEW Packaging Organic Rice with Prebiotic (GOS) Note: Our Baby Rice recipe has been upgraded to now include GOS Prebiotic
  • CURRENT Packaging Organic Vanilla Rice Custard
  • NEW Packaging Organic Milk & Vanilla Baby Rice
  • CURRENT Packaging Organic Apple & Cinnamon Porridge
  • NEW Packaging Organic Apple & Cinnamon Baby Porridge
  • Ready To Serve Name Changes
  • CURRENT Packaging Organic Banana, Pear & Mango
  • New Packaging Organic Banana, Pear, Apple & Mango
  • CURRENT Packaging Organic Mango, Blueberry & Apple
  • New Packaging Organic Blueberry, Mango & Apple
  • CURRENT Packaging Organic Peach & Apple
  • New Packaging Organic Grape, Apple & Peach
  • CURRENT Packaging Organic Pumpkin & Tomato Risotto
  • New Packaging Organic Pumpkin, Sweet Potato & Tomato
  • CURRENT Packaging Organic Broccoli, Beef & Brown Rice
  • New Packaging Organic Beef & Vegetables
  • Note: We have also upgraded some of our RTS recipes to remove added sugars and to remove some of the more complex ingredients that are not required for young children such as Tamari.
  • RUSKS NAME CHANGES
  • CURRENT Packaging Organic Milk Rusks Toothiepegs
  • New Packaging Organic Milk Rusks
Home/Nutrition & Recipes/Articles/Nutrition for Mums/Healthy Eating/Caring for Yourself with a Newborn Baby

Caring for Yourself with a Newborn Baby

Mother Holding Baby Girl

After giving birth, you will feel a range of different emotions which is often reflected by the change in your hormone levels. Your energy levels may be variable and your sleep time very irregular particularly in the first few months as you begin to grow a bond and routine with your precious little baby. This article provides some general tips on how to look after yourself during the first few months after birth including opportunities to get more rest and nourish yourself with key food groups.

1: How do I get rest after birth?

By now, you might be wishing you took the opportunity to sleep more before your baby was born. Sleep deprivation is experienced by almost all new parents, particularly women as your routine is revolved around your new baby. Whilst it can be difficult to get the 6-8 hours of sleep that you were once used to before having your baby, small periods of rest can prove to be useful, particularly whilst your baby is sleeping.

While there is no magical formula for getting enough sleep, certain strategies can help. These include:

  • Silence your phone when baby is asleep
  • Keep chores like laundry hidden away until you have the energy to deal with it – out of sight, out of mind
  • Place your baby in the bassinet when you are ready to sleep rather than co-sleeping
  • Split night-time duties with your partner
  • Ask family of friends for help – a load of laundry or an evening meal will give you a bit more extra time in your day
  • Keep your bedroom dark
  • Try and stick to a routine with both you and your baby for nap times
  • Avoid stimulating light or noise around bedtime
  • Keep your meals simple

2: What should I be eating after birth?

After you give birth, your body is recovering both physically and hormonally. Whether you have a vaginal or caesarean birth, your body requires extra energy and key nutrients to help fully repair. If you commence breastfeeding, your energy requirements will increase significantly to support the process of producing and maintaining your milk supply. In addition, the quality of your diet will also impact the quality of your breastmilk. Here are some tips on ensuring you are fuelling correctly to support your nutritional needs during this very important time.

Healthy Diet

Try and aim for three main meals and up to three snacks throughout the day. Whilst you may not eat these meals at the same time, aiming for this will help to ensure you are achieving a balanced and healthy diet. So the question is, what exactly does a healthy diet look like?

  • Fresh fruit and vegetables
  • Wholegrains (Low glycaemic index options such as pasta, long grain rice, seeded and wholegrain breads and cereals)
  • Legumes, nuts, seeds
  • Healthy fats such as extra virgin olive oil, avocado and nuts
  • Lean meat, poultry and fish (fatty fish such as salmon is encouraged), tofu and eggs
  • Low fat dairy or dairy alternatives that are enriched with calcium such as soy milk
  • Limit alcohol (especially in the first few months and if you are breastfeeding)
  • Limit intake of saturated fats, fast foods, high sugar drinks and foods
  • Limit caffeine e.g. 1-2 cups of coffee or tea per day (especially in the first few months and if you are breastfeeding)

Snacks

If you are craving sweets, and higher energy foods, this is normal and okay to indulge from time to time. Unfortunately, when we are under slept or feeling exhausted, there is an increased tendency to reach for the less healthy options such as chocolate and confectionary. It might be a good idea to load up the pantry with some key ingredients before you give birth so that you have some of these foods handy if you are home-bound. Some healthy snack ideas that might help reduce the intake of the foods include:

  • No added sugar nut butter (peanut, almond, cashew) or cottage cheese with wholegrain crackers
  • Homemade or commercial muesli bar with less sugar e. g. Carmen’s Fruit Free Muesli Bar
  • 150-200g yoghurt with added nuts and fresh fruit
  • Fruit smoothie – spinach, cashews, milk, yoghurt, banana, seed mix (g. LSA)
  • Avocado and fetta mashed on a slice of sourdough bread
  • 1-2 hardboiled eggs with tomato and a slice of seeded or sourdough bread
  • Dried fruit (dried figs, prunes, raisins and apricots) and mixed nuts
  • Sliced cheese with crackers and hummus dip
  • Popcorn (no salt or butter)
  • Vegetable sticks with hummus or tzatziki dip

Key Nutrients

After giving birth, your nutritional requirements will increase, particularly if you are breastfeeding. Whilst a balanced diet will help to assist with boosting your nutrient levels, a supplement may be required and should be discussed with your healthcare professional to determine the best one for you. Key nutrients to consider:

  • Iron: iron deficiency is common in the late stages of pregnancy and continued after your baby is born. This can increase lethargy so try to include foods rich in iron such as red meat, pork, spinach, eggs and legumes
  • B vitamins: these vitamins will support your energy needs and can be acquired through fruits, vegetables, wholegrains, nuts and seeds
  • Calcium and Vitamin D: will support your bone health and can be acquired through dairy foods, tofu and some fortified milks
  • Protein: will help with recovery after birth and foods rich in protein include meat, eggs, poultry, nuts, legumes and tofu
  • Healthy fats: these fats derived from oily fish, nuts, seeds, extra virgin olive oil have anti-inflammatory benefits and will also help to boost the quality of your breastmilk

Convenience meals

Whilst there might be good intention to cook meals whilst nurturing your little one, it may not always be possible. There are a number of fantastic companies that offer balanced and pre-prepared meal options which include but not limited to:

You may also want to consider setting up an account with your local supermarket to arrange online grocery shopping that offers home delivery.

Diet for breastfeeding

Breastfeeding requires approximately an extra 2000 kilojoules each day. Most women will report an increase in appetite and thirst during this time. A balanced diet is encouraged during breastfeeding given the increased nutritional demands in this time. Foods rich in protein and that are nutrient dense can provide sustained energy that is required. Suggestions to help prevent unnecessary weight gain and provide optimal nutrition for mum and baby include:

  • 3 main meals that are balanced with slowly digested carbohydrates, lean protein and a range of colourful vegetables
  • Up to 3 healthy snacks which encourage protein intake such as yoghurt, cheese, nuts, low sugar muesli bars, wholegrain crackers, hard boiled eggs
  • Increased fluids consisting of water, milk, low sugar soft drinks
  • Try to avoid high sugared foods and beverages as these will impact on sustained energy release and may also contribute to weight gain. Instead you may opt for fresh fruit, nuts and fruit-based yoghurts

Additional considerations:

  • It is recommended to avoid alcohol in the first month of breastfeeding or until a routine has been established. Limit alcohol intake particularly within 2 hours of feeding.
  • Limit caffeine consumption – one to two cups of tea or coffee per day is acceptable
  • Some babies may develop excess gas and/or gut discomfort after a mother’s consumption of garlic, onion, cabbage, broccoli.
  • A baby may develop an allergic reaction or a food intolerance with breastmilk and this is usually associated with something consumed in the mother’s diet. Whilst these conditions are different, their symptoms can be similar – unsettled baby, colic, wind, reflux, green mucous in stool, reflux and in the case of allergies, skin rash. Before removing these foods from your diet, consult with a medical professional to determine the cause particularly to rule out an underlying medical issue.
  • Weight loss is not recommended during exclusive breastfeeding. Breastfeeding has been shown to assist with weight loss success long term, so remember its baby steps!

3: Should I be doing exercise?

The benefits of exercise are obvious and, when living with a newborn, exercise can give you increased energy levels, improved sleep, better immunity and feel good hormones to help you fight off everyday stresses. But exercising doesn’t have to take up hours of your day. Even 10 minutes of good exercise will produce a whole range of positive results. Exercising with a newborn can mean going for a walk with baby in a sling or backpack, jogging with the stroller, or enrolling in an exercise class that involves your baby. But if you prefer to exercise on your own, try:

  1. Going for a walk or jog before your partner leaves for work
  2. Investing in some home equipment
  3. Joining a health club or gym that offers a safe and trusted babysitting service
  4. Putting on an exercise DVD
  5. Practicing yoga at home

4: How do I boost my mood after birth?

Keeping hold of your sanity when you are sleep deprived, run down and focused on another human life takes effort – it’s not something that will happen naturally. Ways to boost your mood after birth include:

  1. Joining a mothers’ group to ensure you have other new parents to talk to
  2. Taking regular trips out on your own, without being weighed down by the 101 things you need when taking out a newborn
  3. Expressing both your negative and positive experiences
  4. Taking breaks with yourself, with your partner and with friends
  5. Finding a quiet place to reflect
  6. Closing your eyes for short bursts throughout the day
  7. Practicing slow, deep breathing
  8. Watching some favourite movies

If you experience low mood for a period longer than two weeks, it is important to communicate this with your healthcare team who can offer you further support.

5: What will happen to my baby weight after birth?

After birth, your body is in the process of healing, rebuilding and changing shape. Most women will report weight gain particularly in the last trimester of pregnancy which is often carried in the first few months after birth.

Weight loss after pregnancy is variable amongst women and the best thing you can do is not compare yourself to others. Women who breastfeed may see more weight loss in the first few months after birth. It is recommended that breastfeeding women do not intentionally diet after giving birth for several reasons:

  • A calorie deficit may increase fatigue and impact on sleep quality
  • The quality of your diet may be reduced and can impact the quality of your breastmilk
  • A reduction in the intake of key nutrients could impact on proper recovery

The best way to achieve a healthy weight after giving birth is to give your body some time and to try and follow healthy eating principles, aim for three main meals and healthy snacks in between, coupled with regular physical activity.

Summary

There are several things to consider after giving birth. This is a time where you are establishing a bond with your baby and caring for them. In the same time, it is important to take some time to care for you too to ensure the best outcomes for you and your baby.

  • Try and get some rest – this does not mean you will be guaranteed 7 hours of sleep per night, but rest is important
  • Aim for a balanced and healthy diet
  • Include some physical activity into your day, even if it’s a 10-minute walk with your baby around the block
  • Have a support network around you to help you – friends, family, mothers’ groups, healthcare team
  • Your body takes time to recover – give it the time it needs

Disclaimer: The content of this document is solely for educational purposes and should not be substituted for medical advice. You are solely responsible for forming your own opinions and conclusions on such matters and for making your own independent assessment of the information. Please consult your doctor if you are concerned about you or your baby’s health.

About the author

Marisa Nastasi is an Accredited Practising Dietitian for Bellamy’s Organic. She specialises in children's nutrition and has recently completed further studies in paediatric dietetics. She has worked in the industry for 8 years and has developed a strong working knowledge on how good quality diets can benefit the health of children so that they can develop to their full potential.

Important Notice to Parents and Guardians

  • The World Health Organisation recommends that breastfeeding is best for your baby.
  • Having a balanced diet when breastfeeding is also important. Infant Formulas should only be used after you’ve sought advice from a doctor or health practitioner.
  • A decision not to breastfeed can be difficult to reverse and introducing partial bottle feeding may reduce the supply of breast milk. It is also wise to consider the cost of infant formula.
  • If you use infant formula, all preparation and feeding instructions must be followed as per the manufacturer’s instructions. This is important for your baby’s health.