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Mothers of New Babies and Toddlers
Nutrition
How the Food and Fluid Guide links to different levels of physical activity, exercise or sport
Each of us has a different level of physical activity. The level we have now may be different from the level we had 5 years ago. As a new breastfeeding mother, your level of physical activity helps determine your nutritional needs. A Registered Dietitian can help you set individual nutrition goals based on these three levels.
Level 1: Eating for general physical activities and an active lifestyle
This level is for you IF you are a new mother who has just been through pregnancy and childbirth and if you want to add some physical activities into your day; OR if you are a breastfeeding mother who is keen to improve her fitness level while losing some weight.
No breastfeeding active mother should eat or drink less than this level's minimum servings.
Level 2: Eating for power
Level 2 describes the energy costs of physical activity for fitness and conditioning. This is training that works the heart and other muscles hard enough for them to get stronger. This level of eating may be for you IF you are a breastfeeding mother who is a recreational or competitive athlete. Sports such as basketball, soccer, hockey, and ringette would fit into this level. High intensity sports, such as sprint cross country skiing, short track and in-line speed skating, weight training, track and field events, and interval training would also tend to fit into this level.
Use this level of eating to those days when you are training at a steady, moderate pace for 45 to 90 minutes (TEMPO TRAINING), for 60 minutes or more at moderate to vigorous intensity (START-STOP TYPE SPORTS) or for high intensity interval training (POWER SPORTS).
Level 3: Eating for endurance
Level 3 eating is best for those training days when you are involved in major endurance efforts (2 hours or longer at a moderate to intense race pace/competitive effort).
For those days when you wish you could do a higher intensity workout but cannot get the time alone, bring your baby along for a long, slow distance activity with the correct kind of baby carrier. This will surely increase the intensity of your training! Examples of activities or sports at this level would be middle distance running (while pushing your baby in a baby jogger), cross country skiing (while pulling your baby in a baby glider), or cycling (while pulling your baby in a bicycle trailer). Keep the higher intensity competitive-pace training for those times when you can train by yourself.
Remember, the more you involve your children in your physical activities, the greater chance your children will make healthy physical activities part of their own lives as they grow up!
Click here to learn more about food and fluid servings for each level.
Click here to locate a dietitian in your area.