NEW MOM’s HEALTH AND FITNESS- PART 5

Sahil Pathania
Sahil Pathania

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The post-partum weight gain is a serious concern for all new mothers. They readily want to get rid of excess fat and weight, simultaneously concerned about the effect of weight loss on baby’s health and milk supply. Additional social and familial pressure to eat more, avoid some food items and include some for greater good to baby and you, create a big mental barrier for mothers who want to lose those extra pounds. It has been scientifically supported that breast milk maintains its nutrient value irrespective of what you eat except some nutrients which can pass into breast milk. It will be always adequate and nutritiously right for your baby. If you are not eating a balanced, nutritious diet than body will derive these nutrients, for milk production, from your nutrient reserve. There are no studies supporting avoidance of certain foods by new mothers unless medically required. So, you can plan your diet strategies keeping in mind below points:

Carbohydrates: Try to include whole grains like oats, wheat, wheat breads, cereals, porridge, quinoa, rice, pasta etc. You can keep daily intake of carbs anywhere between 45 to 60% of your daily intake. Proteins: You can add 1 gm of protein per kilo of body weight, lentils, meat, eggs, poultry, dairy, nuts and seeds can be few options to fulfill your daily intake. You can also take protein supplements like whey, pea or soy protein, if you are falling short of protein from natural sources. Fats: Always choose good fats in diet and try to avoid greater amount of trans fatty acids found in processed food, bakery etc. Anywhere between 25 to 35% of your daily intake can be from fat sources like oils, ghee, butter, nuts, fish, seeds etc. Remember DHA, (a vital nutrient for baby’s growth) in your diet directly affects the same in breastmilk. So, choose your fats wisely. Vitamins and Minerals: Always choose variety of food items rich in vitamin and minerals. Iron, calcium, VitaminD, VitB12, magnesium, zinc, and iodine to name few. If you are a vegetarian/vegan than check with your health practitioner and supplement your daily diet. Water and Fiber: Try to drink enough water approx. 10 to 12 glasses a day. You can also include juices, soups, smoothies, tea, coffee etc to increase your water intake. Fibers can be of great help post-partum as they keep things moving in large intestine and saves you from constipation, bloating. Try to consume vegetables, salads, fruits to maintain a nutrient balanced diet. So ladies, weight loss of 0.5 to 1kg per month is good enough for breastfeeding and healthy you. Try to reign over your cravings because what most of mothers crave for postpartum consists of ‘empty calories’ like cakes, chips, fried stuff, sweets, chocolates etc, try to find healthy alternatives for your craving foods. I am not in any way supporting rigorous weight loss regime but just trying to put light on some points which can help you to gain strength and slowly get rid of those kilos or at least maintain your present weight. Its wholly your responsibility to begin today, to see the change tomorrow. Remember its always you vs you, Stay Fit, Stay Healthy. If you have missed the earlier write-ups, below are the links: Part1, Part2, Part3 and Part 4: https://www.facebook.com/groups/squatsjc/permalink/2544803408912289/ https://www.facebook.com/groups/squatsjc/permalink/2543237032402260/ https://www.facebook.com/sahil.pathania.184/posts/10157248649992527 https://www.facebook.com/groups/squatsjc/permalink/2602830243109605/ References for part 5: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5383635/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/? https://www.ncbi.nlm.nih.gov/pubmed/26383056 https://www.ncbi.nlm.nih.gov/pubmed/24352651 https://www.ncbi.nlm.nih.gov/pubmed/23892523

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