By Vanessa Riddell
Congratulations on becoming a parent. The most rewarding and at times taxing job, but oh so worth it! We are leading the next generation into adulthood and this job carries many responsibilities. I salute you as a fellow parent!

I am very excited to be joining NewOttawaMom.com in writing a monthly column and partaking in a Q & A for those mum's needing nutritional advice. I am also a practicing Registered Nutritional Consultant for those interested in more specific information.

The most common question I hear is "What do I eat to offer myself the best nutrition possible for nursing, while at the same time losing all the pregnancy weight that I have gained." Three points need to be addressed; a balanced diet, supplementation and things to avoid.

Balanced Diet: A diet with the right balance of complex carbohydrates, about 40% of the diet, which include whole grains, vegetables, and fruit; about 30% protein which includes foods like fish, legumes, nuts, lean meats, milk, eggs, cheese, and tofu; and about 30% fat rich in omega 3 amino acids like cold pressed olive oil, avocado and seed oils are the foundation of a healthy lifestyle. Combine this with at least eight 8 oz. glasses of purified water a day. Keeping hydrated is especially important while nursing but it is also very good for general health as it helps the body in all its metabolic processes.

Supplementation: I also recommend that prenatal multi vitamin and mineral supplements continue to be taken as these give the body the extra nutrients that are needed at this time. Specifically calcium, folic acid, iron, magnesium, zinc and the B vitamins. Foods rich in these vitamins and minerals are of course also highly recomended. For example:

3 1/2 ounces of these foods give us so much calcium

-Seaweeds = anywhere from 260-1400 mg of calcium! per 3 1/2 ounces
-Sardines=443mg
-Almonds=233mg
-garbanzo beans=150mg
-kale=134mg
-yogurt=121mg
-milk=119mg
-tofu=100mg
-salmon=79mg
-brown rice=33mg

It is also important to realize that some things should be omitted from the diet for optimal health, especially while nursing, but even if you are not, just for good health. A happy, well balanced mum makes for a happy well balanced baby.

Things to avoid: alcohol, cigarettes, other intoxicants, coffee, soft drinks, diuretics, excess protein, refined sugar, chemical sweeteners, food additives, excess salt as well as too little or too much excercise.

Important Point: Not only are these important to avoid in maintaining a well balanced body, they also inhibit the absorption of calcium. Calcium is a vital mineral component in our diets, especially while lactating.

Using this information to guide you, eat when you are hungry, making sure you get the right amount of complex carbohydrates, proteins, fats and purified water. Usually our bodies crave what they need, it is important to tune into our bodies and listen to what they are saying. Supplement your diet with a multi vitamin and mineral supplement. Make sure you are getting some rest, fresh air and moderate exercise and surrounding yourself with supportive friends and family. This is a difficult time and good health involves more than just a good diet. A woman who is nursing will quickly lose their weight using these guidelines as the baby will take fat through the milk. It is important to realize however that nursing mothers need extra calories to feed their babies. Mothers not nursing should also lose weight if they follow these guidelines.

This is your opportunity to gain more control of your diet and what more motivation than the health of your baby as well as yourself at this time. The best way to teach your children about proper nutrition and a well balanced lifestyle in the future is by example!

Call 613-866-6604 or use our "Contact" button to send Vanessa your questions or comments.