How you can restore your body after labour as Rochelle Humes shows off healthy meal after giving birth

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It’s been five days since Rochelle welcomed her baby boy Blake Hampton Humes, whose already settled into life with dad Marvin and his big sisters Alaia-Mai and Valentina.

The mum-of-three, 31, and her hubby were working hard on their musical quiz show The Hit List as her baby bump grew but now Blake is here, it’s time for the singer to step back and take care of herself for a while.

The ex-Saturdays singer is no doubt feeling tired with a newborn to feed. It’s all part of parenthood, but nutrition expert Donia Hilal says this is the best way to restore your body after giving birth…

Eat at least 5 servings of fruit and vegetables per day

It sounds easy, but new mums can find it hard to eat their fill of healthy food. A serving could be two plums or kiwi fruit, a handful of sultanas or seven cherry tomatoes.

Eat two servings of oily fish per week

Fish like herring, pilchards, salmon and sardines are high in omega-3 fatty acids, which keep your heart healthy. Choose to steam, bake or grill fish over frying it.

Eat regularly and often for energy all day

Having set meal times and a plate full of healthy food will keep you going from dawn till dusk. Plan snacks, too, to eat during baby’s nap time.

Steer clear of bad sugar

Keep sweets and high sugar foods out of sight and replace with slow-burning carbohydrates to avoid the dreaded sugar crash.

Shop for supplements

New mums should consider taking a daily dose of vitamins. 10 micrograms of vitamin D year-round will help support strong bones and a healthy immune system, while Omega 3 fatty acids aid recovery post-pregnancy, and help breastfeeding mums with their baby’s brain development.

Donia says: “While you are pregnant, your body is almost solely focused on nourishing you and your baby. It is essential that you give your body some TLC post-pregnancy and nourish it from within to promote its recovery. If you are breastfeeding postpartum, this is even more reason to focus on what you are putting into your body as it will directly affect your baby’s health.”

Donia has fashioned a personalised meal guide to help new mums like Rochelle on a path to perfect health.

Breakfast

Porridge with molasses and apricots

Why?

Molasses and apricots are both rich in compounds which helps aid breastmilk production, while oats provide sustainable energy for your long day as a new mother.

Snack

3 dates, 1 glass of whole milk

Why?

Dates help manage sugar cravings and provide you with much needed energy.

Milk provides your body with a rich source of calcium and protein to help your baby build strong bones.

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Lunch

Meatballs in tomato sauce, 2 tbsp tahini dop, 100g grilled asparagus, ½ cup cooked brown rice

Why?

A high protein meal which is also rich in calcium to help sustain your breastfeeding as well as support your bones.

Snack

30g nuts, 2 cups air-popped popcorn

Why?

Increasing your intake of healthy fats from nuts is important during breastfeeding to ensure these healthy fats are available in your breastmilk for your child’s brain development.

Popcorn is a whole grain and helps balance digestion post-birth.

Dinner

Greek salad (greens + feta + cheese + tomatoes + olives + cucumber), one banana

Why?

This is a nutrient rich meal to provide your body and your baby’s body with much needed micronutrients.

Bananas are a mood boosting food and can also help provide you with sustainable energy to be able to get up during the night to feed your baby.

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