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🤰🏽Pregnancy is a challenging time in terms o

🤰🏽Pregnancy is a challenging time in terms of knowing what you can and cannot eat. One of the foods that is commonly questioned regarding safety consuming it during pregnancy, is cheese.⁠
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There are some cheeses that are perfectly safe to consume during pregnancy. Hard cheeses are the safer option to consume during pregnancy due to their low moisture content and inadequate conditions for harmful bacteria. They can even help you reach your daily calcium goals. The Australian Dietary Guidelines recommend consuming two and a half serves of dairy per day for pregnant women, with 40g of hard cheese equating to one serve of dairy.⁠
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✅Hard cheese examples that are SAFE during pregnancy include:⁠
- Cheddar⁠
- Parmesan⁠
- Gouda⁠
- Edam⁠
- Swiss⁠
- Halloumi⁠
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However, some types of soft cheeses need to be avoided as they can be a carrier of nasty bacteria. Soft cheese has a higher moisture content which means they can be an ideal environment for bacteria like listeria.⁠
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❌Soft cheese examples are NOT safe to consume during pregnancy include:⁠
- Feta⁠
- Brie⁠
- Camembert⁠
- Ricotta⁠
- Goat’s cheese⁠
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Any further queries or questions about safely consuming cheese or other foods during pregnancy, don’t hesitate to get in contact!

❔Are you experiencing postpartum hair loss? Comm

❔Are you experiencing postpartum hair loss? Comment below! ⁠
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Fortunately, there are nutrients proven to support hair growth and health. Try incorporating the following nutrients into your diet: ⁠
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🥕Vitamin A: Plays an important role in cell growth and in the production of sebum, an oily substance found in the scalp, which keeps hair moisturized and healthy. Milk, eggs, and carrots are the best food source!⁠
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🍳Biotin: A type of B vitamin that can help stimulate hair growth. Sources include salmon, eggs, almonds, and sweet potato.⁠
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🐟️Protein: Hair is almost entirely a protein and therefore having this macronutrient in the diet is extremely important! Great food sources include lean meats, chicken, fish, eggs, and yoghurt.⁠
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🥬Iron: Hair loss is a strong indicator of low iron levels. Iron supports circulation and transports oxygen to your hair’s roots. Food sources include dark leafy greens, legumes, and meats.⁠
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🥜Zinc: Increased need for Zinc during breastfeeding can cause deficiency. Zinc assists with hair tissue growth and repair, as well as keeping oil glands around follicles healthy. Food sources include lean meats, oysters, legumes, and nuts.

🤱🏼WHAT CAN INCREASE & DECREASE YOUR MILK SUP

🤱🏼WHAT CAN INCREASE & DECREASE YOUR MILK SUPPLY⁠
There are many factors that can influence your milk supply! Let’s look at some below⬇️⁠
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WHAT CAN INCREASE MILK SUPPLY:⁠
- Breastfeeding on demand⁠
- Breast massage⁠
- Staying hydrated & nourished⁠
- Leaning back & getting comfortable⁠
- Skin to skin⁠
- Baby wearing⁠
- Good latch⁠
- For some mums - galactagogues⁠
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WHAT CAN DECREASE MILK SUPPLY:⁠
- Stress⁠
- Ovulation and contraception⁠
- Scheduling feeds⁠
- Full breasts and stopping feeds too soon⁠
- Feeding on one breast⁠
- Illness or infection⁠
- Long sleep stretches⁠
- Latch issues⁠
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If you are struggling with your milk supply, please get in touch or check out my bio for some free resources and menu plans on breastfeeding 💓

📸 @wild_is_our_love

Tag your best mama friend in the comments below💓⁠
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Post credit: @thebalanceafterbaby

Let’s help our fellow pregnant mammas out and co

Let’s help our fellow pregnant mammas out and comment below on what YOU wish you knew during pregnancy!⬇️🤰🏽🥰

🤔Your baby didn’t eat the food you tried to g

🤔Your baby didn’t eat the food you tried to give them, what now?⁠
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💓When you are starting solids with your baby, it is important to know there will be many times that your baby won’t eat and that is completely normal. It is normal for a baby’s appetite to vary day to day or meal to meal. If they are not hungry one meal, don’t stress! Wait until the next or try again tomorrow. Introducing foods to your baby are as much about enjoyment, texture, flavour and play as it is about nutrition.⁠
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Some things to consider⬇️⁠
- Avoid coaxing to get them to eat. Forcing or tricking your baby to eat if they have refused can make mealtimes stressful for children and creates unhealthy eating habits.⁠
- Follow your baby’s cues for hunger or fullness at mealtimes.⁠
- Your baby missing a meal does not automatically mean they will wake up at night, particularly if they are still being breastfed or with formula.⁠
- It is okay & completely safe to end the meal if your baby is not hungry!

👶🏼When preparing for a baby, there’s so mu

👶🏼When preparing for a baby, there’s so much excitement around finding the perfect pram, buying the cutest clothes, and creating your dream nursery! But, what about preparing yourself for birth?⁠
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Mamas we need to think of ourselves too when it comes to preparing for a baby!⁠
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Some things you should consider⬇️⁠
- Seeing a women’s health physio⁠
- Seeking advice from a dietitian⁠
- Learning from a lactation consultant⁠
- Education from perinatal mental health psychologists⁠
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Don’t hesitate to get in contact if this is something you need more guidance on! Or check out my on demand Getting Ready for Labour Masterclass where you can virtually soak up a wealth of knowledge from all of the above health professionals to get you empowered and informed for birth – only $49 with over 7 hours of videos and a workbook included as well! Link in bio 😁

⭐The beginning of your pregnancy journey can oft

⭐The beginning of your pregnancy journey can often be overwhelming and stressful! There is a lot to learn on how to prepare for a healthy 9 months carrying and growing your newest addition to the family. So, what can YOU do to optimise your pregnancy health❔⁠
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1. Nourish your body: Eat whole foods that contain the nutrients that will be in high demand with a growing baby, including iron, folate and choline.⁠
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2. Manage your pregnancy symptoms! If you’re struggling with nausea, include vitamin B6 rich foods into your diet, such as tuna, salmon, dark leafy greens and legumes.⁠
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3. Add supplements that fill your nutrition gaps, particularly iron, folate, iodine, and choline. Not every prenatal is created equal and MORE is not necessarily BETTER either - it’s important to find one that works for you. Work with your GP or Dietitian to determine this ⁠
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4. Find support! Stop guessing what to eat, feel good and seek help from a health professional.⁠
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If you need guidance on your pregnancy journey, please get in touch or book in for your FREE 20 min discovery call, link in bio!

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