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Dieting Strategy Pre, Ante & Post Pregnancy

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59 views12 pages

Dieting Strategy Pre, Ante & Post Pregnancy

Uploaded by

m588sj4cgs
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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DIETING STRATEGY

PRE, ANTE & POST


PREGNANCY
Pre-pregnancy Nutrition
According to American Council of Obstetrician & Gynecology (ACOG), months before you get pregnant are the best time to take steps to
be healthier.
These steps may include: Weight management:

• Eating healthy diet and taking prenatal vitamins Reaching and maintaining a healthy weight (A healthy weight before conceiving).

• Getting into regular exercise routine Being underweight or overweight is associated with:
• Low-birth weight
• Get mentally healthy and in that frame of mind
• Risk of gestational diabetes
• Work towards healthier lifestyle
• Preeclampsia
(sleep & stress management) • Preterm birth
• Pre-pregnancy checkup Four categories of weight based on BMI:
• Underweight: BMI <18.5
• Normal weight: BMI between 18.5 to 24.9
What to avoid?
• Overweight: BMI between 25 to 29.9
• Abstaining unhealthy substances (tobacco, alcohol,
• Obese: BMI of 30 or more
marijuana, illegal drugs, and prescription drugs

taken for a nonmedical reason).

• Limit caffeine (1-2 cups a day)


Pre-Pregnancy Care: Nutrition
Getting pregnant isn’t as easy; Weight can impact fertility by large.
• Higher weight: Leading to increased fat, reduces estrogen levels which can cause irregular cycles, missed
ovulation.
• Low weight: Body shuts downs reproductive system to conserve energy for essential body functions
• In men, Obesity effects molecular & structural composition of sperm; can also reduce fertility.
The key points to do:
• Weight loss by cutting back on calories with balanced macros, opting for quality wholefoods and being
physically active.
• Women should consume Dietary Folate (Dark leafy veggies, legumes) & supplement Folic acid (400mcg daily),
Vitamin D (post testing).
• Men should consume: wholegrains, nuts, meat & source of Omega 3 (or supplements) to improve fertility.
Diet planning during
pregnancy
Diet plan in pregnancy
• Pregnancy would not mean eating for two; it will also not mean to diet and lose weight.

• Diet in pregnancy = healthy eating with all essential macros and micros to have proper baby growth and maintain body strength
which goes on depletion while womb develops.

Nutrition needs as per each trimester Gestational diabetes during pregnancy:


Trim 1 (Month 1-3): Doesnt need any extra calories, but Not to cut on food but be particular of an activity regime and
maintenance; to be summed up with good whole nutritious foods
across all categories like fruits, vegetables, cereals etc. to keep fulfilling foods through good whole / complex food sources only.
energy level up.

Trim 2 (Month 4-6): Maintenance plus 200-300 calories up


through good nutritious foods. Overweight at pregnancy:

Can do on fewer calories then recommended, strictly under


Trim 3 (Month 7-9): Maintenance plus 300 - 500 calories through
good foods across all categories. Doctor’s recommendation and no other medical conditions.

Carrying twins: extra 300 calories per baby


MACRONUTRIENT CONSIDERATIONS
PROTEIN: building block development of baby- collagen, elastin, tendon, muscle, enzymes etc. are recommended.
Chicken, fish, egg whites, Whey protein, Soya

COMPLEX CARBOHYDRATE: Energy fuel for your body. Whole grains, most nutritious, rich in Vitamins and fiber.
Cereals and grains, pulses and legumes

FRUITS AND VEGETABLES: Packed with minerals, antioxidants and vitamins; prevents constipation and haemorrhoids.
Broad range of colorful veggies and fruits

ESSENTIAL FATS: Important for brain function, structure cell wall, omega 3 fatty acids essential for baby’s brain and eye
development, overall blood sugar balance, craving reduction, absorption of fat soluble vitamins.
Dairy (Milk, Curd, Paneer, cheese)

HYDRATION: Most important to maintain to support increased blood volume, regulate body temperature, aid digestion.
DIET PLANNING - PREGNANCY

General recommendations made on


micronutrients:

• Folic acid: fetus development of neural tubes


• Calcium: bone health
• Iron: hemoglobin
• Vitamin D: bone health

Any supplementation under doctor guidance


Diet planning - Postpartum
Postpartum Weightloss
• Woman’s body continues gradual transition toward pre-pregnancy state after childbirth.

• It is strongly recommended to take proper rest to recover.

• Physical activities should be resumed only after at least 6 weeks post delivery and after consulting her Doctor

• In most cases, half of gestational weight gain is lost in first 6 weeks Post Partum.

• Weight loss continues for about 6 months Post Partum. But in few cases factors like: Unhealthy food choices, Hormonal
disturbances, No or less physical activities, Lethargy, Post-Partum Depression or any other medical conditions A woman may
tend to gain more weight during Post-partum period instead of losing weight even when breastfeeding.

• All Phases in the Journey of Weight loss during post-partum are subjective

• This will vary & depend upon factors like the recommendations of the Gynecologist, Sleeping Patterns of the Infant, Help
/support of family members.

• Post-pregnancy hormonal changes etc. will also depend on the period / Month after Child-Birth, when a woman starts her fitness
journey.
Breast Feeding
• During pregnancy women store 2 to 5 kg (19,000 to 48,000 kcal) in tissue as fat in physiological preparation for lactation.

• Breast Milk is drawn from proteins and sugars from blood supply majorly.

• Diet is one source of production of breastmilk. However if women do not consume these extra calories then body stores are
used to maintain lactation.

• It is not unusual for lactating women to lose 0.5-1.0 kg / month after the first postpartum month.

• Due to limited evidence, breastfeeding should therefore be promoted for its health benefits for both mother and child and not
be solely relied upon as a way for women to lose weight in the post-partum period.

• Exercise does not affect breast-feeding outcomes at the usual levels of activity undertaken by mothers.

Maternal factors such as stress, anxiety, smoking etc can affect the milk production / supply.

The quantitative value of breastmilk doesn’t change with diet and exercise.
DIET PLANNING - POSTPARTUM
• During first 6-8 months of breastfeeding, calorie requirement of 500
calories per day to establish milk supply / lactation.

• “Eat for Two myth. "maintenance +


producing Milk" (Maintenance • No Carbohydrates restrictions in the nutritional plan
Calories + 300-500 extra Calories of a lactating mother.
for established lactation).

• Special attention to the need of various


1.3 gms protein / kilo body
micro-nutrients Like iron, calcium, folic
weight for Lactating Mother
acid, zinc, OMEGA 3, magnesium etc.

• Setting up realistic dietary approach without


• LIMIT CAFFEINE, completely avoid alcohol &
creating a huge calorie deficit or a restrictive diet.
certain foods that make baby fussy.

Supplement recommendations:
• Calcium, Iron & Folic Acid: commonly recommended by
doctor.
• Omega-3 – DHA: helpful to combat PPD
• ZINC: Immunity support & grow and repair cells.
• Other Supplements: if any deficiency exists.
Thank You!

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