Proteins: meat, poultry, fish, shellfish, eggs, dairy products, soya-based foods, pulses. Proteins are essential for rebuilding muscles and tissues, helping to maintain muscle mass. Meat and fish collagen contains the amino acids essential for recovery. It can also play a role in reducing the joint pain and alleviating hair loss.
Wholegrain cereals and tubers are healthy carbohydrates that also provide fibres important for constipation problems. A few healthy carbohydrates: all wholegrain cereals (spelt, buckwheat, quinoa, rice, etc.), legumes, sweet potatoes, etc.
Anti-inflammatory foods, rich in omega-3, are key to supporting the body and tissues by reducing the inflammatory response and enabling muscles and tissues to recover. Foods rich in omega-3 are: fatty fish (salmon, trout), walnuts, linseed and vegetable oils (linseed, sunflower).
Calcium is essential for healthy bones and teeth, and the baby’s needs during pregnancy are high, particularly during the last 3 months. Adequate calcium intake is therefore necessary t0 restore reserves of calcium and to prevent osteoporosis. Some calcium-rich foods are: dairy products, tofu, dark leafy green vegetables, almonds, seeds and pulses.
Iron levels may be reduced after childbirth due to blood loss during labour. Low levels can contribute to fatigue and hair loss. Some iron-rich foods: red meat, lentils, liver, prawns, dark leafy green vegetables, pulses, nuts and seeds.