Pre-Pregnancy and Post-Pregnancy Weight management

Diet Nutrition and Pregnancy

Eat a Healthy Diet Before You Become Pregnant

Don't wait until you conceive a baby, before you start a healthy eating plan. Eating healthy foods before you become pregnant can help ensure that you and your baby start out with the nutrients you both need. For

example, this is the time to begin taking a folic acid vitamin supplement. Folic acid is crucial to the growth of your unborn baby, especially during the first months of your pregnancy. Insufficient folic acid in your diet before you are pregnant and in the early stages of pregnancy can increase the risk of serious health problems at birth such as neural tube defects.

Infant Health Dependent on Mother's Diet and Lifestyle

Your baby's health at birth, and during childhood, and in later life, is closely associated with the nourishment he/she obtains from your diet during pregnancy. Lifestyle (eg. tobacco and alcohol consumption) is also crucial for your baby's health. For example, doctors now say that no amount of alcohol consumption can be considered safe during pregnancy.

Eat Enough Calories

As stated earlier, most women need to eat about 300 extra calories per day when pregnant, according to the US FDA. This is in addition to their normal calories needs. These calories should come from a balanced eating plan of protein, good fats, fruit, vegetables, and whole grains, with sweets and other "empty-calorie" foods kept to a minimum. Eating this type of healthy diet plan when pregnant can also reduce some symptoms such as nausea and constipation.

Focus on Eating Healthy Nutritious Food

To ensure optimum health for you and your baby, your diet must include all the nutrition that you and your growing baby need. These include iron, folic acid and calcium. It's important to realise that as a mother-to-be you need more of all the essential nutrients than you did before you became pregnant. For safety, make sure to ask your doctor for specific advice about your personal nutritional requirements as soon as you become pregnant.

Guide to Daily Diet When Pregnant

The American College of Obstetricians and Gynecologists (ACOG) recommends the following daily food servings for pregnant women who are of normal weight before becoming pregnant. Mothers-to-be who are underweight or overweight, should discuss their specific nutritional needs with their doctor or dietitian.
- 9 servings of bread and whole grains 
- 4 servings of vegetables 
- 3 servings of fruit 
- 3 servings of milk and milk products 
- 3 servings of meat and protein foods

Guide to Fluid Intake When Pregnant

How much fluid to drink during pregnancy is also important for optimum nutrition of both mother and baby. Adopting a healthy fluid intake means drinking 6 to 8 glasses of water each day, in addition to the fluids in juices and soups. An expectant mother should restrict her caffeine-intake (from coffee, tea, soft drinks) as well as her consumption of artificial sweeteners. All alcohol should be avoided.
Begin only when your doctor clears you, and always remember that patience and time will help - so don't get discouraged! Join us and leave all your worries on us..,, call us at 09873404833.
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Weight Gain During Pregnancy

Many women are worried about how much weight to gain when pregnant. Here are some general guidelines about healthy weight increase for you and your baby.

Don't Eat For Two Adults

First off, it's important to realise that the food you eat in your diet is the main source of energy for your baby. So you need to eat more while pregnant. When you are pregnant, you need about 300 calories more a day than you usually eat. However, don't make the mistake of "eating for two adults!" Remember, you are eating for one adult plus one very small being. So don't use pregnancy as an excuse to overeat. It's very easy to obtain the extra 300 calories. All you need to eat is a cup of yogurt (110 calories), one slice of wholegrain bread (70 calories) and a baked potato (120 calories).

Recommended Weight Gain

Experts recommend an average weight gain during pregnancy of about 24 to 35 pounds. This will vary according to your pre-pregnancy weight and the number of babies you are carrying. According to the Institute of Medicine, an underweight woman may be advised to gain up to 40 pounds while an overweight Mom-to-be may be advised to gain just 15 pounds.
As a guide, how much weight you need to gain depends upon your body mass index (BMI) at the start of your pregnancy.
Underweight Body Mass Index (< 19)
Gain 28-40 pounds
Normal Body Mass Index (19-25.99)
Gain 25-35 pounds
Overweight Body Mass Index (26-29.99)
Gain 15-25 pounds
Obese Body Mass Index (30+)
Gain 15 pounds
Ask your doctor about what level of weight gain is ideal for your height and build.

How Your Extra Weight is Used

Although it varies from Mom to Mom, this is how the extra pounds are used:

7.5 pounds - average baby's weight 
7.0 pounds - extra stored nutrients like fat, protein, etc. 
4.0 pounds - extra blood 
4.0 pounds - extra body fluids
2.0 pounds - amniotic fluid surrounding the baby 
2.0 pounds - breast enlargement 
2.0 pounds - enlargement of uterus 
1.5 pounds - placenta

Nutrients Needed For Healthy Pregnancy

During pregnancy, an expectant mother needs extra nutrition. Not only is she eating in order to nourish her unborn baby, but also to nourish herself and compensate for the flow of nutrition across the placenta to the fetus.
When you find out you are pregnant (if not before), make sure you ask your doctor/dietitian for advice about your personal caloric and nutritional requirements. Meantime here is a brief guide to the extra nutrients you may require.

Calories

The food in your diet is the main source of energy for your baby. So you need to eat more while pregnant. You need about 300 calories more a day than you usually eat. Luckily, it's very easy to obtain these extra 300 calories. All you need is a cup of yogurt (110 calories), one slice of wholegrain bread (70 calories) and a baked potato (120 calories).

Vitamins

Vitamin E
In order to create the extra body tissue in both mother and baby, a pregnant woman needs an extra 2mg of vitamin E (alpha-tocopherol equivalent) per day. You can obtain this amount in 1 large egg.
Vitamin C
In order to compensate for the loss of vitamin C across the placenta to the unborn baby, a pregnant woman needs an extra 10mg of vitamin C per day. You can obtain this from (eg) 1/2 cup of cooked zucchini.
Riboflavin (Vitamin B2)
In order to protect the baby against birth defects like heart problems and cleft palate, a pregnant woman needs an extra 0.3mg of vitamin B2 per day. A convenient source of riboflavin is breakfast cereal.
Vitamin B12
In order to satisfy fetal demands for the healthy growth and development of the nervous system, metabolism and brain, an expectant mother needs an extra 0.2mcg of vitamin B12 each day. You can obtain this from (eg) 3oz of turkey or chicken.

Minerals

According to the Recommended Dietary Allowances set by the US Food and Nutrition Board, pregnant women need the following extra minerals.
Magnesium
The normal Magnesium RDA (Women aged 18-50 years) is 310mg per day.
Pregnant women should take 340-350mg per day.
Good food sources: figs, lemons, grapefruit, corn, almonds, nuts, seeds, dark green vegetables, apples.
Zinc
The normal Zinc RDA (Women aged 18-50 years) is 8mg per day.
Pregnant women should take 11-12mg per day
Good food sources: Lean steak, pork loin, wheat germ, pumpkin seeds, eggs.
Selenium
The normal Selenium RDA (Women aged 18-50 years) is 55mcg per day.
Pregnant women should take 60mcg per day
Good food sources: Brazil nuts, wheat germ, tuna, tomatoes, broccoli.

Molybdenum
The normal Molybdenum RDA (Women aged 18-50 years) is 45mcg per day.
Pregnant women should take 50mcg per day
Good food sources: dark green leafy vegetables, whole grains, beans