Ask a Nutritionist about Pregnancy and Breast-feeding

Low Energy Levels

I'm breastfeeding my 10 week old son full time but am struggling with low energy levels and am steadily gaining weight, due to my inadequate diet of easy-to-grab refined carbs and convenience foods. I'd like to safely lose 10kgs to get to my pre-pregnancy weight, while boosting my energy. Can you suggest an average daily diet to help with these goals? Thanks Gillian

Gillian, I have some good news for you. Breast-feeding requires hundreds of calories. When it comes to staying in shape during and after your pregnancy the key is to ensure you are meeting the nutritional demands of feeding. Sure, your baby will always get what it requires but if your diet is lacking essential nutrients your health and your energy levels will suffer. It sounds as though you are what I call undernourished and over-fed. If you want to lose excess weight, then this is the ideal time to start eating fantastically.

Easier said than done right? Without knowing vital information, such as your age, health history, body composition, usual diet and weight, it is impossible for me to give you a daily diet. You could be low in iron, B12 or essential fats. Looking after your self is really important, focus on a healthy diet incorporating plenty of water, vegetables, fresh fruit, fish and low fat protein. Take a good multivitamin formulated for pregnancy and an omega 3 supplement.

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Trying to get pregnant?

I am trying to get pregnant but am having no luck. I’m 30 years old and fit and healthy so not sure why I can’t. Can you suggest something dietary that might help?

If you’ve been trying to conceive for a year with no success its best to consult your doctor to determine the problem. You want to rule out any issues that could interfere with conception and also check that your partners sperm quality is up to scratch. Meanwhile there are several dietary and lifestyle recommendations I can make. Firstly ensure you are at a healthy weight and eating a healthy diet. Important nutrients to consider are omega 3 fats, folic acid, iron, calcium, vitamin B12, vitamin D and vitamin C. Low vitamin C levels in men are associated with infertility. Don’t ignore the stress aspect either, looking after your self is really important, focus on a healthy diet incorporating plenty of water, vegetables, fresh fruit, fish and low fat protein. Fats are important for the development of your baby and also for your own hormonal health up to and throughout your pregnancy. The Omega 3 fats found in oily fish such as salmon and tuna help promote healthy fetal development. A recent study in Australia found that Omega 3 supplementation during pregnancy may improve the child’s hand and eye coordination. Omega 3 fats are required by every cell in the body and are essential for a number of key health functions.