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During pregnancy, the recommended daily intake of

During pregnancy, the recommended daily intake of Iodine is 220mcg. Iodine is an important nutrient for the regulation and development of your baby’s metabolism, brain and nervous system. ⁠
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Due to the typical Australian diet lacking iodine, it is generally recommended for pregnant women to take an iodine supplement of 150mcg daily. ⁠
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Here are some iodine rich foods to add into your diet: ⁠ ⁠
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💛 Seaweed = 57mcg ⁠
💛 Prawns = 30mcg ⁠
💛 Milk = 72mcg ⁠
💛 Oysters = 144mcg ⁠
💛 Yoghurt = 30mcg ⁠
💛 Tuna (not canned) = 36mcg ⁠
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There is no ‘one-size fits all’ approach to nutrition during pregnancy. If you need some support managing your iodine intake, reaching out to a pregnancy dietitian can provide clarification, confidence and a feeling of empowerment. Head to the link in my bio to have a 20 min FREE discovery call with me to help guide you out of confusion. ☎️⁠

As soon as you arrive home after the birth of your

As soon as you arrive home after the birth of your baby, you realise that new-borns need a lot of work and attention – it’s the beginning of the gratifying, but exhausting period in a woman’s life. The postpartum period begins after labour and the following six weeks after; this is a new stage with lots of changes, both emotionally and physically. Good nutrition during these postpartum weeks is vital in order to restore your strength and nurture yourself. ⁠
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It is important to opt for nutrient-dense foods to recover and heal your body after giving birth and to meet the demanding energy needs of lactation. Fibre is especially important for postpartum mamas as it assists with constipation following delivery and preventing strain on any suture wounds. ⁠
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These overnight oats are packed full of fibre, protein, antioxidants and carbohydrates for your postpartum needs! Enjoy!

When your little one arrives, many people in your

When your little one arrives, many people in your life will be eager to hold your baby and while I am thrilled at the arrival of a new-born, my number 1 priority is YOU! ⁠
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As a mum, I know exactly how overwhelming the postnatal period – that fourth trimester – can be. Good nutrition during these postpartum weeks is vital in order to restore your strength and nurture yourself. ⁠
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Do you think you could benefit from working with a postnatal dietitian? DM me to find out how I can help you!

☕️ When you have a new-born, the sleepless nig

☕️ When you have a new-born, the sleepless nights may have you repeatedly reaching for the coffee. But if you’re breastfeeding, how much caffeine is it safe to consume? ⁠
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🍼 Approximately 1% of the caffeine you consume will make it to your breastmilk, reaching its highest point after 60 minutes following consumption. Since new-born babies are sensitive to the effects of caffeine, it is best to take care not to consume in excess. ⁠
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🤱 It is recommended by Food Standards Australia New Zealand that breastfeeding mothers can safely consume up to 200mg of caffeine per day – this is the same recommended amount as during pregnancy. This is equivalent to about 1 cup of espresso coffee. It’s important to be aware of other sources of caffeine too – energy drinks contain ~80mg per 250mL, black tea contains ~50mg per cup and cola drinks contain ~35mg per 375mL can. ⁠ ⁠
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Since caffeine affects us all differently, what is considered ‘too much’ caffeine for yourself may differ from others. Keep an eye on your baby’s behaviour for guidance. You may notice your baby sleeps poorly, or becomes unhappy after you have consumed too much caffeine. ⁠
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🙋🏽‍♀️ Now hands up who is craving a latte now?!

If you take morning sickness relief tablets, you m

If you take morning sickness relief tablets, you may have noticed Vitamin B6 or pyridoxine (as it is also known) in the ingredients. ⁠
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While Ginger may be the nausea relief hero, Vitamin B6 has been regarded as a treatment for nausea and vomiting in pregnancy (NVP) since the 1940s! In fact, a 2018 study comparing ginger and B6 found no significant differences between the effectiveness of the two treatments. ⁠
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Vitamin B6 supplements are generally safe to use for NVP relief during pregnancy. Keeping in mind, the Australian Dietary Guidelines have set the upper level of intake at 50mg/day of Vitamin B6 during pregnancy. ⁠
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Please note: it is important not to exceed this limit as high intakes have been linked to photosensitivity and numbness. ⁠

#FAQ ‘Why does my breastmilk look watery? Is it

#FAQ ‘Why does my breastmilk look watery? Is it safe?!’ ⁠
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This is a question I’m frequently asked by my lactation clients. ⁠
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At the beginning of a nursing feed, the breastmilk may appear watery – this is known as foremilk. This has less fat, allowing it to flow out with ease first. Whereas towards the end, it tends to appear fattier – this is known as hindmilk. It’s important to note that while your baby needs both, a balance is ideal. ⁠
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Often with this question, clients are referring to their refrigerated breastmilk. Due to the fat content of breastmilk, the cooler temperature in the fridge will cause the fat to separate, rising to the top – causing the rest of the milk to appear watery! However, there’s no need to worry! Just make sure to mix together before feeding. ⁠
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Colour variances may also occur depending on what you eat and are often not a cause for alarm. ⁠
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Have more questions? Reach out to me via DM or book a 20min free call if you need support on your breastfeeding journey! ➡️

Happy Global Day of Parents to all my Mamas and Ma

Happy Global Day of Parents to all my Mamas and Mamas-To-Be! ⁠
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Today we appreciate all parents throughout the world and celebrate their care, sacrifices and love. ⁠
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#GlobalDayOfParents

Many pregnant mamas worry about the appearance of

Many pregnant mamas worry about the appearance of maternal weight gain. However, this can unfortunately affect more than your dress size. ⁠
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There is evidence to suggest maternal weight gain may increase the baby’s risk of obesity late in life. This risk may be lessened by adjusting your carbohydrate intake during your third trimester. 222 pregnant women with a BMI of over 30 participated in a study in 2015 investigating this. The results suggested a decrease in carbohydrate consumption in late gestation may lead to offspring with a lower fat mass. ⁠
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Are you unsure of how much weight gain is appropriate during pregnancy? You’re not alone! It’s been reported that 70% of pregnant women are also unaware! If you need some support, reaching out to a pregnancy dietitian can provide clarification, confidence and a feeling of empowerment. ⁠
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Head to the link in my bio or send me a DM to have a 20 min FREE discovery call with me to help guide you out of confusion. ☎️⁠ ⁠
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📸 @gigiandkphotography @khaya_tenneh

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