Pregnant and breastfeeding women: how to enjoy holiday meals?
Christmas and New Year's are just around the corner, and like everyone else, you're eager to enjoy the holidaysâand rightly so! Pregnancy and the postpartum period are already challenging enough, so there's no reason to miss out on quality time with family and friends. Remember, this is especially true for those around you; being pregnant or breastfeeding isn't an illness. A few adjustments are all it takes to avoid digestive discomfort, both for you and your baby. Let's take a closer look with Nutrimom, an expert in nutrition during pregnancy and breastfeeding.
Behind Nutrimom is Anouchka Dehalleux, who realized that far too often, women unknowingly neglect the impact of food on their health, and more specifically on the development and growth of their baby, including in utero. Expectant mothers are constantly told what they can't eat, but they are rarely, if ever, advised on what is good for them and their offspring. Anouchka therefore created Nutrimom to guide them and simplify their daily lives (goodbye mental load!) by cooking delicious sweet and savory dishes packed with essential nutrients. And speaking of mental load, we invite you to discover our article on 10 amazing gifts for a new mother.
Discover the packages they offer and treat yourself to these delicious products. Nutrimomfood.be
 What should I eat and drink while pregnant or breastfeeding?
First of all, there's a difference between being pregnant and breastfeeding. If you're both at the same time⊠herbal tea and bed! No, we're kidding, but the party will definitely be less wild.
For breastfeeding during the holidays (and everywhere, all the time), nothing beats the stylish and ultra-comfortable clothing designed by Milk Away. For the holidays, we highly recommend you treat yourself to their iconic little black dress â so chic!
A little aperitif
If you're pregnant, we advise you to abstain from alcohol. Especially since there are more and more delicious, non-alcoholic, fermented drinks available, like kefir or kombucha, which are rich in probiotics that are excellent for both your body and the fetus. These will make you forget you'll still be sober after midnight. The advantages are numerous: no hangover, no risk of driving, but it's true you won't have any excuse for your dancing either. For digestive reasons, we recommend a maximum of three drinks. Excess, even of good things, is never good. Yes, we know, life isn't fun. You were already picturing yourself taking a probiotic tampon, but no, it's best to avoid it.
credit: Unsplash - Logan Weaver
Nutrimom's kefir aperitif recipe :Â
Ingredients :
- 1 tablespoon of kefir grains (available in organic stores)
- 1 liter of low-mineral spring water
- 1 tablespoon of organic light brown sugar
- 1 organic dried date
- 2-3 slices of organic lemon
Equipment :
- 1 glass jar (to be sterilized in boiling water)
- 1 clean cloth
- 1 elastic band
- 1 nylon colander
- 1 glass bottle (to be sterilized)
- 1 funnel
- 1 stainless steel spoon
Instructions :
Put the tablespoon of kefir grains in the jar, add 1 liter of water, the tablespoon Add a slice of lemon, a piece of brown sugar, and a date. Cover with a square of fabric and secure with a rubber band. Leave closed for 24 hours at room temperature. You can either do only one fermentation, resulting in a less fizzy drink, or you can do a second fermentation.
In this case, place a funnel and a strainer over the bottle and pour in your fruit kefir obtained with the 1st fermentation.
Then collect the grains for the next fermentation without washing them, close the bottle and let it ferment again for 24 to 48 hours at room temperature, or at a low temperature to increase the fizziness of your drink.
You can flavor it with dried fruit, spices, or herbs⊠Let your creativity flowâŠ
Once finished, place your bottle in the refrigerator to slow down fermentation and consume within 3 days of opening.
Enjoy the experience⊠and enjoy the tasting!
If you are breastfeeding, alcohol is not completely forbidden. A glass or two is acceptable. Keep in mind that the amount of alcohol in your blood will be the same as in your breast milk, but it is filtered more quickly into breast milk. You have two options: either express your milk beforehand for the evening and night and give it to your baby in a bottle, or have your alcoholic drink at the end of or just after the last feeding (hence the importance of investing in well-designed nursing clothes! ). This will allow two to three hours between drinking alcohol and the next feeding.
Smaller, more frequent meals
Regarding food, it's important to distinguish between being pregnant and breastfeeding. If you're pregnant and not immune to toxoplasmosis, you should avoid anything raw or undercooked, whether it's meat (tataki, carpaccio, steak tartare, foie gras, etc.) or fish (oysters, sushi, sashimi, etc.). You should also avoid unpasteurized cheeses and desserts made with raw eggs. As for raw vegetables, make sure they are thoroughly washed. And if you have gestational diabetes, you'll need to go easy on the Yule log. But that's not all, because unfortunately, sugar is hidden in everything, including pasta, bread, and so on.
If you're breastfeeding, there's no need to worry with these products; you're free, relieved, because any bacteria that might be present won't pass into the milk!Â
In general, avoid eating large quantities at once. The best way to survive the holiday marathon without morning sickness or digestive problems for you or your baby is to eat smaller, more frequent meals throughout the day, and to avoid excessive amounts of fat and sugar (but this applies to all meals in general). Every breastfeeding experience is different, but it's clear that if you're used to being careful about your diet and suddenly consume foods that are too rich, too acidic, or too spicy for a few days, your body, and your baby (since everything passes into breast milk), won't like it. You risk causing reflux, reflux when nursing if the taste of the milk is no longer the same, and resulting in uncomfortable crying and therefore very poor nights. The best approach is to anticipate this and have a substitute milk on hand. If your baby has food intolerances, be aware that traces can be found in breast milk for up to a week after ingestionâŠ
The best option is to host at home. This way, you're in control of the meal and can easily include galactagogue foods (that is, foods that promote milk production) such as fennel, almonds, cashews, cumin, brewer's yeast, etc. Try to give pride of place to all kinds of vegetables.
Digestive drinks to prepare for
To ease digestive discomfort, you can also drink water infused with ginger or lemon. There are also ready-made digestive herbal teas, often with warming spices like cinnamon, available on the market (choose organic). The key is hydration. Drinking regularly allows the body to function optimally, but also reduces bloating and curbs cravings, since drinking enough water contributes to a feeling of fullness. This will help you avoid overindulging like a child at happy hourâŠÂ
A broth to relieve the pain
Whether pregnant or breastfeeding, real chicken broth (meaning the kind made with a whole carcass that has simmered for hours) is a truly effective home remedy, incredibly rich in collagen and therefore hydrating and revitalizing. It's perfect the day after a party or after overindulging. In fact, during pregnancy or breastfeeding, it's strongly advised against not eating, even if you're not hungry or have a stomach ache.Â
The most important thing to remember, and the best advice we can give you, is to listen to yourself, your body, and your baby, and trust your instincts. And even if the urge to party until the early hours is very tempting, don't neglect your sleep. Sleep is so precious... #newmomswords
Have a wonderful holiday season, Super WoMUM!Â
#milkawayapparel #inmumwetrust #wearewomum #teamwomum #partymum #xmas #newyear #christmasfood
Illustration photo credit: Unsplash - Jed Owen
