Now that your baby's getting a little older, you may be thinking about getting back to your "old self." For most mothers that means feeling as healthy as you used to, as well as regaining your pre-pregnancy figure. However, you're probably also finding from your friends, family and other mothers that every woman's body reacts differently to pregnancy and childbirth.

Remember, it's important to be realistic, and to keep your health and your baby's health as your ultimate goal. (For instance, dieting while you're still breast-feeding is not recommended.)

That said, the easiest way to establish a healthy routine is to control what you eat as well as exercise and tone your body. Special diets or strict exercise programs usually aren't necessary. Just try to keep things simple and work fitness into your busy lifestyle as a new mom.

Simple solutions

A healthier diet doesn't have to mean learning to cook all over again. Just try these easy ways to make your meals better for you and to help you enjoy healthy eating habits:

1. Clean out the junk. Rid your cupboards and refrigerator of high-fat foods to eliminate temptation. Stock up on fresh fruits and vegetables, whole-grain breads and cereals, lower fat dairy products, and snacks that are nutrient dense. Limit your consumption of foods high in fats and sugar.

2. Follow Canada's Food Guide to Healthy Eating. This means eating a variety of foods from each food group every day.

3. Eat foods rich in protein and fibre at every meal and snack, to help prevent fluctuations in your energy level:

• Sources of protein: Meat, poultry, fish, seafood, eggs, legumes (chick peas, lentils, dried beans, etc.), tofu, dairy products, nuts and seeds.
• Sources of fibre: Legumes (chick peas, lentils), whole-grain breads, rice and pasta, fruits, vegetables and nuts.
  
  

5. Eat breakfast (and every other meal). Make sure you don't skip meals. You'll only be extra hungry at the next meal and more likely to overeat. It's also been shown that people who eat breakfast regularly tend to maintain a healthy weight more easily than people who skip meals.

6. Minimize the fat in the foods you eat with these simple tips:

• Remove the visible fat from meat before cooking.
• Opt for extra-lean ground beef.
• Choose white meat rather than dark when serving poultry, and remove the skin whenever possible.
• Bake or broil foods rather than deep-fat or pan frying them.
• Sauté foods in a bit of broth instead of using butter or oil.
• Use non-stick cooking spray rather than oil for stir-frying.
• Steam vegetables instead of frying them.
• Poach fish or chicken in water, broth or tomato juice.
• Roast meat and poultry on a rack so fat drips away.
• Cook soups and stews ahead of time, then chill them. After the fat hardens on top during chilling, you can remove it - and you get another bonus, because chilling and reheating these dishes also improves their favour.
• Add flavour without fat to foods by seasoning with herbs, spices, flavoured vinegars, a few drops of soy sauce, or a pinch of bouillon granules.
  
  

7. Substitute for big calorie and fat savings. Some simple food switches can put you on the road to a healthier diet:

• Top off salads with low-fat dressings rather than traditional high-fat dressings. Add a little water or balsamic vinegar to a regular dressing to lower its fat content. Mix creamy dressings half and half with plain yogourt. Or for a fat-free dressing, mix rice vinegar or citrus juices with a little seasoning.
• Switch to evaporated fat-free milk to cut calories from homemade cream soups and sauces. It's also good in quiches, casseroles and custards.
• Use reduced-fat or fat-free dairy products in place of the regular products. For example, 1% or skim milk instead of whole milk, serve fat-free ice cream or lower fat frozen yogourt in place of premium ice cream, or substitute reduced-fat cream cheese, sour cream, or yogourt for their regular counterparts in cheesecakes, puddings, parfaits, and dessert toppings.
• For sandwiches, use 1 tablespoon of mustard (19 calories) rather than 1 tablespoon of mayonnaise (100 calories). Slather your toast or a bagel with 2 teaspoons of low-fat cream cheese (22 calories) or all-fruit jam (35 calories) in place of butter (69 calories).
• For a salty snack, opt for unbuttered popcorn (115 calories per ounce) rather than potato chips (161 calories per ounce).
• Eat fresh fruits or a low-fat yogourt for a sweet snack rather than a candy bar or granola bar.
• Choose a vegetable, ham or seafood-topped pizza rather than a pepperoni- or sausage-topped one.

Exercising made simple

The best diet in the world can't make up for a lack of physical fitness. Exercise is crucial to feeling better, and is the best way for you to meet and enjoy the challenges of motherhood. (Before you embark on any type of exercise, be sure to check with your doctor to see when it's safe for you to begin.)

While there are many exercises such as swimming, aerobics or stationary cycling that will help you increase fitness, there also are some everyday ways of being physically active and toning up. The key is to use any opportunity you have!

• Take the stairs rather than the elevator, or walk instead of driving whenever possible.
• Get aerobic exercise by briskly walking with your baby in a stroller. Try to choose a route that includes a hill or two.
• Start a mothers' exercise group. You can walk together with strollers, plan bike rides, or work out together at the gym. A group like this can provide much needed support and encouragement.
• Tone your muscles with Kegel exercises and tummy tighteners (pull your tummy in and hold for five seconds) when you're brushing your teeth, showering, or driving your car.
• Perform wall push-ups when you have a spare minute or two by placing your hands at chest level with your feet several inches behind your body. Lean forward toward the wall, then slowly push back.
• Tone your legs and bottom with leg lifts when you're on the phone or any time you're standing for a few moments. In a standing position, lift one leg with knee bent up toward your body, and return your foot to the floor. To tone hip and thigh, raise your leg from your side up 12 to 14 inches, and return to the starting position. To tone the buttocks, lift one leg toward your back with the knee slightly bent, and slowly return your foot to the floor.
• Stretch your entire back and shoulders by standing with your back against a wall, hands at your sides and heels, hips, and shoulders pressed against the wall. Slowly raise your arms over your head, keeping your hands and elbows touching the wall.

For more information on this topic, check our Q&A Section. If you don't find the information you're looking for, please feel free to Ask a Dietitian.