New Mums Nutrition

In this episode, we unpack the birth story of our co-host Tara, as she was faced with the challenge of giving birth to her second baby after finding out she had tested positive for COVID-19. Tara shares what helped her get through this birth, what she differently in labour, how she prepared for labour for baby number 2. Keep an eye out - there are some changes coming in the next few weeks as well.Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comHave further questions? You can email us at podcast@lanahirth.com or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

There is so much to think about when it comes to preparing for birth and labour, but are food and drinks something you've considered before? If you're feeling confused and unsure about what things can help with your endurance during labour - this episode is for you! In this episode, we break down why it's helpful to think about your food and drinks, what to snacks to pack in your hospital bag and what to avoid.We also share personally what happened in our labours too and share some of the mistakes we made, so you can learn from them. We discussed this post on Instagram:- Foods to eat for labour @lanahirthdietitianYou can get your FREEBIE here - The Nutrition Hospital Bag and Labour Snacks List.Want more? Grab your FREE New Mums Nutrition Checklist. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comWant more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comHave further questions? You can email us at podcast@lanahirth.com or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

What is it like having a baby second time around? Lana shares her personal experience from preparing for labour, birth and what foods she ate. Being pregnant while juggling a toddler can be a lot, and so pregnancy and birth second time around looks very different to first time around!  For more birth stories, you can listen our very first ones in Episode 11 - Our birth stories (and birth songs).We discussed these posts and accounts on Instagram:- Foods to eat for labour @lanahirthdietitian- @coreandfloorrestore- @birthwithbeth_Want more? Grab your FREE New Mums Nutrition Checklist. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comWant more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comHave further questions? You can email us at podcast@lanahirth.com or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

Answering your question! We are not normally a fan of focusing on what to cut out (we'd much rather focus on what foods to include while breastfeeding), but we want to share 5 foods that you might want to consider and be mindful of.This is the second of three episodes looking at what we eat (and drink!) when breastfeeding. We're giving you practical answers (backed by the latest research), so you can be confident in what you're eating while you're breastfeeding.In this episode, we cover:- Do recommendations on food safety from pregnancy carry over to breastfeeding?- Can I have chocolate?- What drinks can be included and others to avoid?- What do to if we feel like we can't stop eating certain foods and out of controlYou can also look to an earlier episode, Episode 20. How can you boost your milk supply?In our breastfeeding and food mini-series, over the next three episodes, we'll be looking at lactation cookies, answering common questions about what changes you may need to make to your eating when breastfeeding and busting other myths. If you are wondering about alcohol and breastfeeding, you can read more here from Australian Breastfeeding Association.Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comWant more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comHave further questions? You can email us at podcast@lanahirth.com or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

Do you REALLY need to have 4L of water to help boost your milk supply when you're breastfeeding? That's the question we're answering today and we're getting into what that really means for you.This is the second of three episodes looking at what we eat (and drink!) when breastfeeding. We're giving you practical answers (backed by the latest research), so you can be confident in what you're eating while you're breastfeeding. In this episode, we cover:- Does extra water make a difference?- How much extra fluid do you need?- Signs you're not having enough fluids- Where to get help and support if you're struggling with low supply- Things to consider from a nutrition perspective for milk supply You can also look to an earlier episode, Episode 20. How can you boost your milk supply?The main research study referenced in this episode: Extra fluids for breastfeeding mothers for increasing milk production (2014) - Cochrane Review In our breastfeeding and food mini-series, over the next three episodes, we'll be looking at lactation cookies, answering common questions about what changes you may need to make to your eating when breastfeeding and busting other myths. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comWant more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comHave further questions? You can email us at podcast@lanahirth.com or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

We're back, baby! And we're jumping in with a mini-series on breastfeeding and food. Ever wondered if lactation cookies really work? Perhaps you've tried it yourself when you're trying to do anything to boost your supply. Lactation cookies can be expensive, so it's worthwhile asking the question... do they actually work? Do lactation cookies boost your milk supply? This is the first of three episodes looking at what we eat when breastfeeding. We're giving you practical answers (backed by the latest research), so you can be confident in what you're eating while you're breastfeeding.  In this episode, we cover:- What are lactation cookies?- What are galactagogues?-  Do lactation cookies work?- When should you use lactation cookies?- What alternatives are there to lactation cookies?- Where to go for more help on low milk supply?The main research study referenced in this episode: Effectiveness of lactation cookies on human milk production rates: a randomized control trial (2023).In our breastfeeding and food mini-series, over the next three episodes, we'll be looking at lactation cookies, answering common questions about what changes you may need to make to your eating when breastfeeding and busting other myths. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comWant more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.comHave further questions? You can email us at podcast@lanahirth.com or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

What postpartum foods can you eat? And which ones should you avoid? Hot and cold foods are often emphasised for postpartum recovery to have some and avoid others. This episode covers:What are hot and cold foods?Why is there a focus on these foods?How to meet your nutrient requirements eating this way?The most important thing to focus on with your foodWant more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com

Recovery during the first 40 days after birth can be a whirlwind while you're adjusting to newborn life. There are lots of ideas about how to nourish your body during this time, so we're joined by Catherine Chong (Accredited Practising Dietitian) to delve deep into the first 40 days. What should you really eat? We cover the confinement diet, what the evidence says to nourish your body and her personal cultural experience. In this episode, we cover:  Catherine's birth storyWhat is first 40 days / confinement period?The three reasons for the first 40 days (confinement period)What actually happens in first 40 days?Stages of the confinement dietPotential risks during first 40 daysCatherine's top 3 foods for the first 40 daysThe most important thing to focus on with food!We also discuss the recommended serves for breastfeeding women in Australia.Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com

It can be stressful if you're worried about your milk supply when you're breastfeeding. There can be so many wives tales, and it's important  to know what's backed by evidenced, what's safe and what's worth  spending your time on. We cover the key things to look at when trying to boost your supply.This episode covers:How your body makes milkWhat to look at for your eatingHow weight can play a roleHydration and how much you really needRed flags to look out for in bub that may indicate low supplyWant more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com

Sleep deprivation, changes in routine, mental health and cooking.. Postpartum life is A LOT. This is a realistic look into the HUGE adjustment and (be okay to) lower your expectations when it comes to food. We're joined by The Nutrition Guy, Joel Feren (Accredited Practising Dietitian) who share his unique perspective as a dad and dietitian. In this refreshing episode, we cover:Joel's personal story to becoming a dadHow to eat healthy when you're exhaustedNutrition for men's mental healthManaging healthy eating as a familyPractical realistic meal ideasYou can find Joel Feren at www.thenutritionguy.com and Instagram. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com

Does exercise impact milk supply? Have you wanted to get back into exercise, feel strong and comfortable in your body, but worried about the impact of exercise when breastfeeding? You'll want to listen to this episode as women's health Exercise Physiologist Coutenay Polock answers this question. In this episode, we cover: What to consider if you are breastfeeding and exercising?What impact it may have on milk supply?Does exercise impact composition of breastmilk?Level of exercise and hydrationHow to choose a maternity sports braYou can find more from Courtenay Polock (ESSA Accredited Exercise Physiologist) at her virtual clinic Her Exercise Physiology, Instagram @her.exercise.physiology and Youtube. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionPlease subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com

How does a plant based diet impact the quality of your milk? How does it impact your nutrition as a mother? If you're feeling tired and exhausted, have a listen for the key nutrients you need to pay attention to. In this episode, we cover: What is a plant based diet?What nutrition deficiencies you're at risk of?What impact it may have on milk supply?How to build a healthy, complete plant-based meal?Meal inspiration with Kiah's plant-based meal ideasYou can find Kiah Paetz at Instagram @nutritionbykiah or on her website www.plantnutritionandwellness.comWant more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com

Welcome to Season 2 of New Mums Nutrition! A weekly podcast to help you optimise your nutrition to help you live life to the full and help you be the mum you want to be. Brought to you by sisters, Lana Hirth (Dietitian) and Tara Sing (Journalist). You can find more information at lanahirth.com/

We're back! This episode we're bringing you personal updates and reflections for pregnancy with a toddler. This is a BONUS episode before we launch into Season 2 - coming soon. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing a pre and postnatal dietitian: www.lanahirth.com

What were the first 12 months like after birth? If they were like ours, we bet they were a blur of joyful moments and unexpected health twists and turns. Just like no two births are the same, no two postpartum journeys are the same either. You'll get an insight into why the hosts of New Mums Nutrition are so passionate about postpartum care!  In this episode, dietitian Lana and journalist Tara chat about:the fourth trimestertheir own postpartum challengesunexpected medical complications (from surgeries to thyroid issues!)iron deficiency and supplementsour breastfeeding challengesWant more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing a pre and postnatal dietitian: www.lanahirth.com

Have you heard of the first 1000 days? This unique period of time is one you'll want to know about. AND it's not about getting it perfect, but dive into this episode with us to explore how this can give your baby a head start to life. In this episode, we cover:What is the first 1000 days?Where the concept was first discovered?How to make the most of the first 1000 daysWhat to do if you've only just heard about it5 changes you could make in light of the first 1000 daysWant more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing a pre and postnatal dietitian: www.lanahirth.com

You'll want to have these written down and saved! Whether you're pregnant or a new mum, knowing where to go for help can be so useful. We discuss our go-to resources for:- breastfeeding help- medicine safety during pregnancy and postpartum- managing alcohol while breastfeeding- our favourite dietitian Youtube channel- a mental health resourceWant more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mumma! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing a postnatal dietitian and Lana Hirth's services: www.lanahirth.com

Do you reach for ice-cream when you're feeling sad an overwhelmed? And have you ever wondered how those unicorns manage to have a bit of chocolate (and not devour the whole block)?! Dietitian and Nutritionist, Lyndi Cohen talks us through her experience of emotional eating, dieting and life as a new mum. This episode is for you if you've ever struggled with emotional eating and wondered what to do next. You can learn more about Lyndi Cohen (and her app Back to Basics) on her website and her Instagram @nude_nutritionist Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mumma! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing a postnatal dietitian and Lana Hirth's services: www.lanahirth.com

What song would you pick to represent your birth story? In this bonus pod, dietitian Lana and journalist Tara sit back and chat about the ups and downs of their labor. Just like everyone's nutrition needs are different and varied, so are the birth stories. It rarely goes to plan and we share the songs that sum our stories up. Get to know a bit more about how the hosts of New Mums Nutrition became new mums in the first place!Want more? Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mumma! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing a prenatal and postnatal dietitian and Lana Hirth's services: www.lanahirth.com

How quickly can I return to exercise? What if I've never exercised before? What things should I be looking out for? We answer all these questions in this episode! We invited Accredited Exercise Physiologist, Courtenay Polock to simplify the minefield of exercise postpartum. Feel empowered to return to exercise after having a baby!  You can find more from Courtenay Polock (ESSA Accredited Exercise Physiologist) at her virtual clinic Her Exercise Physiology, Instagram @her.exercise.physiology and Youtube. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mumma! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical adivce. Find out more about seeing a postnatal dietitian and Lana Hirth's services: www.lanahirth.com

While we're all about food first, sometimes your body needs a bit extra to help with the postpartum season. In this episode, we cover the top five supplements any mum who has recently given birth should consider taking to aid recovery, help you feel your best and optimise your nutrition. You'll be grabbing your supplements after this episode, to have a look at if your supplements have our top picks!We refer to the NHMRC Guidelines: Iodine Supplementation during Pregnancy and Breastfeeding. If you have a pre-existing thyroid concern, please see your healthcare professional for tailored advice.Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mumma!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical adivce. Find out more about seeing a postnatal dietitian and Lana Hirth's services: www.lanahirth.com

In this episode, we're joined by women's health physiotherapist Kath Baquie from Fitness Mama to give us a rundown on how our pelvic floor and constipation are related. This episode covers: - Common pelvic floor issues - The proper way to sit when doing a poo - How constipation and pelvic floor are relatedParticularly after you've had your baby, pelvic floor health may be weaker and you're at higher risk for constipation - so working on both ends (physiotherapy and nutrition) can play a big role in managing it!Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review and share with another mumma!  Brought to you by Lana Hirth Dietitian. Find out more about seeing a postpartum dietitian and Lana Hirth's one on one consultations: www.lanahirth.com

Is it really inevitable? We cover preparing for postpartum, how to manage and reduce your risk of it occuring. Lana shares the fundamentals when it comes to really learning how to manage postpartum (and pregnancy) constipation.Here are some references to what we discussed in the episode:- Bristol Stool Chart- Defining Constipation (Rome Criteria)- Kiwi Fruit and digestive healthWant more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review and share with another mumma!  Brought to you by Lana Hirth Dietitian. Find out more about seeing a postpartum dietitian and Lana Hirth's one on one consultations: www.lanahirth.com

What foods can fuel us best and optimise our breastfeeding journey? Lana explains what's involved in milk production, why we need to focus on fueling ourselves well and what foods to focus on in this time. We also discussed the recommended serves for breastfeeding women.Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review and share with another mumma!  Brought to you by Lana Hirth Dietitian. Find out more about seeing a postpartum dietitian and Lana Hirth's services: www.lanahirth.com

Get ready for the first 12 weeks of your new life as a mum of a newborn. We dive into all things fourth trimester, from wound healing to blood loss to tiredness and constipation - and how you can fuel yourself to thrive, not just survive, this unique time. We also discussed the recommended serves for breastfeeding women.Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review and share with another mumma!  Brought to you by Lana Hirth Dietitian.

What is the link between food and mental health? In this episode, Lana explores the link between nutrition and depression, key foods to include and the evidence around supplements for postpartum depression. We take a realistic approach to how to nourish your body and mind during your postpartum journey.Please reach out to the following support services for more information: Perinatal Anxiety & Depression AustraliaBeyond BlueWe also discussed the SMILES trail. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review and share with another mumma!  Brought to you by Lana Hirth Dietitian.

How we feel about our bodies postpartum may be quite different to what we were expecting, and that's okay! Lana takes us through the different ways we might feel about our bodies, and how this can impact our relationship with food. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums Nutrition.Don't forget to subscribe (so you never miss an episode), leave a review and share with another mumma!  Brought to you by Lana Hirth Dietitian.

What are the key nutrients we need to focus on post-birth? In this episode, Lana Hirth Dietitian gives us an overview of the top five we need in order for our bodies to recover and function at its best. You'll learn: The top 5 nutritions to focus on (+ bonus nutrient)How to know if you're getting enoughEasy tips to boost your intake of these nutrients The research on vitamin D supplementation vs sunlight to improve blood test results is here. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums Nutrition.Don't forget to subscribe (so you never miss an episode), leave a review and share with another mumma! 

What's going on with our bodies post-birth, and how can we optimise our nutrition to thrive? Lana Hirth Dietitian takes us through the basics of postpartum nutrition, what issues and deficiencies to watch out for, the importance of getting the right nutrients and the role food can play in helping our bodies during the early stages of motherhood. New Mum's Nutrition is a podcast that helps new mums optimise their nutrition and thrive in this wonderful and challenging season of life. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums Nutrition.Don't forget to subscribe (so you never miss an episode), leave a review and share with another mumma!  Brought to you by Lana Hirth Dietitian.