Prenatal women need to pay special attention to their dietary intake. Their diets should be well-balanced and healthy to provide all of the necessary nutrition both mom and baby need for a healthy pregnancy and proper development. Now is not the time for weight loss and/or cutting calories. It is important to consume enough healthy calories to fit the needs of a growing baby. Find your accurate calorie needs within this template without going lower then 1800 calories. Pregnancy is the time for slow, steady and healthy weight gain, fueled by the proper foods, as mom’s body changes and the baby develops. An average sized woman needs about 300 calories above maintenance level in the first trimester with an additional 350 in the second and 500 calories towards the end of pregnancy, depending on current weight gain. In addition, it is vital to stay well hydrated yet to limit caffeine and avoid alcohol. This Prenatal Meal Template acts as a guide and will provide you with a healthy start to prenatal nutrition, providing all of the food groups in the proper balance. This Template takes into consideration the nutrients that are essential during pregnancy including folic acid, calcium, and iron as well as fiber, protein and healthy fats (including DHA) just to name a few. During pregnancy it is highly recommended that you speak with your physician about adding a prenatal vitamin/mineral supplement, to your diet. Always speak to your physician first before starting an exercise and/or dietary program during pregnancy.
Post Pregnancy Weight Loss
The Post Pregnancy Weight Loss Meal Template is for those women who are post-pregnancy as well as post-breastfeeding, if applicable. Be patient with weight loss at this time as starting a diet too soon after pregnancy can hamper your recovery time and zap the needed energy it takes to take care of a newborn. Keep in mind that many women don’t go back to their pre-pregnancy weight and/or clothes size. Pregnancy can cause many changes to the body. With that in mind, once your body is ready, it is most definitely possible to lose some of the weight you gained during pregnancy. The Post Pregnancy Weight Loss Meal Template can help get you started on losing weight and gaining energy the healthy way. It contains all the healthy foods and nutrients needed to start feeling more like yourself again including protein, fiber, healthy fats, complex carbs as well as B vitamins, just to name a few. This Template keeps you eating throughout the day to keep your much needed energy levels up. With a new baby and obvious time constraints in mind this meal template contains plenty of especially easy to prepare meals and snacks. In addition to eating right, exercise is another component of healthy weight loss, increased energy and stress relief. It is highly recommended that you speak with your physician first before starting any type of exercise and/or weight loss program after pregnancy and/or breastfeeding.
Post Pregnancy Hormonal Balance
Pregnancy and/or breastfeeding can leave you with the problems that accompany hormonal imbalances. These problems may include slow weight loss, loss of energy, depression, increased stress and delay of menstruation. The Post Pregnancy Hormonal Balance Meal Template is meant for those women who are both post-pregnancy and post-breastfeeding. This Template is meant to help you begin balancing out your hormones and to start feeling more like yourself through good nutrition. Keep in mind it isn’t only dietary intake to take into consideration. It is important to exercise regularly (including both aerobic and weight training), drink plenty of water, limit caffeine, limit toxins, get plenty of sleep and take a multi-vitamin/mineral supplement. This Template guides you to eating consistently throughout the day and incorporates food products and beverages that are believed to help balance hormone levels. It is chock full of healthy foods that can naturally help to balance hormones such as omega-3 fatty acids, complex carbs, fruit and veggies. It is highly recommended that you speak with your physician first before starting any type of exercise and/or weight loss program after pregnancy and/or breastfeeding.
Women who are breastfeeding need to pay special attention to their dietary intake. As with pregnancy their diet should be well-balanced, healthy and provide all of the nutrition necessary to encourage a healthy milk supply. Now is not the time for cutting calories, in fact a drastic drop in calorie intake can greatly effect milk supply both in quality and quantity. Losing more then one pound a week of body weight it is probably a sign that more calories are needed. The goal during breastfeeding is to take in additional calories, over maintenance level, and choose healthfully. It is vital to stay well hydrated yet to limit caffeine and avoid alcohol. The Healthy Breastfeeding Meal Template doesn’t just provide you with the extra calories you need it provides you with the additional nutrition that your body requires during breastfeeding such as protein, healthy fats (including DHA), fiber, calcium, vitamin D and vitamin B12. During breastfeeding it is recommended that you speak with your physician about continuing supplements, such as a prenatal vitamin/mineral supplement. Always speak to your physician first before starting an exercise and/or dietary program during breastfeeding.