New Parents: Healthy Lifestyle Choices

Healthy Eating Tips for New Parents

In the early days of parenthood, time for shopping and preparing meals can be a bit difficult with minimal time to spare. Here are some tips for quick, easy, and healthy eating options:

1. Prepare and Freeze Meals in Bulk

Dishes like casseroles and soups can be made in large quantities and frozen. You might even consider cooking and freezing meals before your baby arrives.

2. Use Frozen Vegetables

When time is tight, frozen vegetables are a convenient and nutritious alternative to fresh produce.

3. Keep Your Fruit Basket Full

Having fresh fruit readily available encourages healthy snacking.

4. Stock Up on Healthy Snacks

Yogurt, nuts, vegetable sticks, and hummus make for great, quick snacks throughout the day.

5. Buy Prewashed Salad Mixes and Prechopped Vegetables

These can save you valuable time in the kitchen.

6. Prepare Versatile Meals

Foods like omelets, sandwiches, or wraps can be eaten hot or cold at any time of day.

7. Shop Online

Utilize grocery delivery services to save time.

8. Accept Help

If friends and family offer to bring meals, say yes.

Quick and Healthy Meal Ideas:

• Store-bought Rotisserie Chicken
• Pair with a prewashed salad mix for a quick meal.
• Boiled Eggs or Baked Beans on Wholegrain Toast
• Add a side of vegetables or salad.
• Vegetable and Lean Meat Stews
• Use a slow cooker for an easy, hearty meal.
• Use leftovers and frozen veggies for a quick dish.
• Easy Pizza
• Use wholegrain bases and top with plenty of veggies.
• Check out family recipe sections online for more quick, tasty, and healthy meal ideas.

Physical Activity Tips for New Parents

Exercise can boost your energy levels and improve your mood. Aim for around 30 minutes of physical activity a day.

Incorporate exercise into your daily routine by pushing your baby’s stroller to the shops, following workout videos at home, or going for walks or runs. Look for baby-friendly exercise classes in your local area; your health nurse or community center might have information. Remember to give your body time to recover post-birth; healthy food and gentle exercise are key.

Sleep and Rest Tips for New Parents

Rest is crucial for both you and your baby. Here are tips to improve your sleep quality:

• Establish a regular bedtime routine.
• Avoid screens in the bedroom.
• Steer clear of caffeine close to bedtime.
• To Boost Your Energy
• Take naps during the day.
• Maintain a healthy diet and exercise regularly.
• Make time for yourself.
• Adjust your routines and expectations to prioritize rest.

Medicine, Alcohol, Smoking, and Vaping

Consider the impact of medicines, alcohol, smoking, and vaping on your baby’s health and your ability to care for them.

• Medicine

Consult your doctor or pharmacist about any medications you or your partner take.

• Alcohol

Limit alcohol intake to reduce health risks.

• Smoking or Vaping

Create a smoke-free and vape-free environment to protect your baby from second-hand smoke and its associated risks, including sudden unexpected death in infancy (SUDI) and sudden infant death syndrome (SIDS).

What you eat, drink, or smoke is passed through your breast milk to your baby and can affect your baby’s health and development. So if you’re breastfeeding, it’s safest not to drink alcohol, smoke, vape, or use drugs.

References:

• Australian Breastfeeding Association
• Dietitians Australia
• eatforhealth.gov.au
• eatforhealth.gov.au – Healthy eating when you’re pregnant or breastfeeding
• Nutrition Australia
• The Royal Women’s Hospital – A-Z fact sheets