by Serena Schembri
When life feels like a juggling act—balancing work, family, and a million little to-dos—it can be hard to focus on your nutrition. But as a clinical nutritionist working with women in preconception, pregnancy, and the postpartum stage, I’ve seen firsthand how simple dietary changes can have a transformative impact on energy levels, mood, and overall well-being. Two key nutrients that are often missing from our daily plates are healthy fats and fibre. Here’s why they matter—and how to sneak more of them into your routine.
Why Healthy Fats Are Essential
Healthy fats are the body’s slow-burning fuel, providing longer-lasting energy than quick-fix carbohydrates. They’re also critical for:
- Brain Function: Getting enough omega-3 fatty acids can support mood balance and cognitive function, especially during the postpartum period when hormone, fluctuations can feel overwhelming.
- Hormone Production: Fats help stabilize hormones, which is crucial during the preconception phase and in the months following birth.
- Vitamin Absorption: Many vitamins (A, D, E, and K) depend on fats for absorption. Without enough dietary fat, our bodies miss the full benefits of nutrient-rich foods.
Easy Ways to Add Healthy Fats
- Avocado: Whether you blend it into a smoothie, mash it onto toast, or serve it as a creamy dip with corn chips, avocado is a versatile, nutrient-dense choice.
- Salmon and Oily Fish: Aim for two servings of oily fish per week if you can. It’s rich in Omega-3s and pairs well with a variety of veggies.
- Nuts and Seeds: A handful of almonds or a sprinkle of ground flax seeds can boost both flavour and healthy fat content in your meals or snacks.
Fibre for Gut Health and Beyond
Fibre might not be the most glamorous nutrient, but it’s a powerhouse for:
- Digestive Regularity: Fibre keeps things moving (a definite plus if you’ve experienced the notorious pregnancy or postpartum constipation!).
- Beneficial Gut Flora: Fibre acts as “fuel” for friendly gut bacteria. A healthy gut microbiome is closely linked to better immunity, stable mood, and even improved nutrient absorption.
- Blood Sugar Stability: Fibre helps slow the release of sugars into your bloodstream, keeping energy levels on an even keel—essential for any busy mum on the go.
Easy Ways to Boost Your Fibre
- Chia Seeds: These tiny seeds expand in liquid, forming a gel-like texture that’s great for puddings. Add them to yoghurt or sprinkle them over oatmeal for a quick fibre fix.
- Whole Grains: To increase your daily fibre intake, swap refined grains for wholegrain bread, brown rice, or quinoa.
- Vegetables and Fruits with Skin On: The skins of many fruits and vegetables hold extra fibre, so opt for unpeeled produce when possible (just be sure to wash thoroughly).
Author’s Bio:
Serena is a Clinical Nutritionist dedicated to empowering women, mothers, and families to achieve optimal health through personalised, evidence-based nutritional guidance. Her approach is tailored to accommodate the unique journeys of each individual, ensuring that their specific needs are addressed effectively. Offering in-person and telehealth appointments, she offers support from fertility and postpartum nutrition to burnout prevention, ensuring you receive compassionate care every step.
Check out her website: serenaschembri.com