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

20:26  14 october  2020
20:26  14 october  2020 Source:   ok.co.uk

Rochelle Humes wows in shirt dress as she takes over from Holly Willoughby on This Morning - and it's under £35

  Rochelle Humes wows in shirt dress as she takes over from Holly Willoughby on This Morning - and it's under £35 Rochelle Humes dazzles in a gorgeous white shirt dress as she takes over from Holly Willoughby on This MorningRochelle stunned as she took a leaf out of Holly's style book and posted up her outfit of the day to her Instagram account prior to the show starting.

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…

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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.

a plate of food: rochelle humes © Rochelle Humes/Instagram rochelle humes

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.

Rochelle Humes looks chic in summer perfect shirt dress – get the look here

  Rochelle Humes looks chic in summer perfect shirt dress – get the look here Rochelle Humes dazzles in a chic beige shirt dress and this is how you can get the look.The pregnant star showed barely any signs of her 30 week bump as she posed for her Friday outfit snap outside of the This Morning studio.

a person lying on a bed: Rochelle shared a gorgeous new image of her son Blake © Instagram/Rochelle Humes Rochelle shared a gorgeous new image of her son Blake

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.

Rochelle Humes posing for the camera: Rochelle Humes has shared a gorgeous video of herself breastfeeding newborn son Blake © Instagram/Rochelle Humes Rochelle Humes has shared a gorgeous video of herself breastfeeding newborn son Blake

Breakfast

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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.

a man looking at the camera: Blake is the first son for Rochelle and Marvin © Instagram/Marvin Humes Blake is the first son for Rochelle and Marvin

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.

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.

a baby sitting on a bed: Rochelle says Blake has 'flipped the switch' on 2020 © Instagram/Rochelle Humes Rochelle says Blake has 'flipped the switch' on 2020

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.

Rochelle Humes returns to the gym six weeks after giving birth to baby son Blake .
Mum-of-three Rochelle Humes updated her followers on her first workout since giving birth. Rochelle Humes revealed that she'd made a return to the gym six weeks after welcoming her baby son Blake.

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