Healthy Chic: Post Pregnancy Weight

Post-Pregnancy Nutrition

Breastfeeding

Most women are concerned with losing those extra pounds gained during pregnancy. The good news is that not only is breast-feeding the best food for your baby for the first four to six month but it also helps mom to lose fat gained during pregnancy. You can safely lose about 1 pound a week without interfering with your infant's growth.

•	It helps shrink your uterus to its pre-pregnancy size.
•	It saves time and effort; no bottle, mixing or heating is needed.
•	Traveling and night feedings are easier.
•	It saves money.
•	It gives you special time to bond with your baby.
•	It is the healthest way to feed your baby, and can have lasting effects ont their immune system.

For more information on the benefits of breastfeeding, click HERE to check out our Mommy Chic article.

Sample Menus--add 500 calories a day

Calorie needs are increased during breastfeeding due to the extra energy required to produce milk. A woman should consume an extra 500 calories per day. What does 500 calories look like?

500 calories

•	1 1/2 cup cereal
•	1 cup skim milk
•	1 piece toast with butter
•	1/2 cup juice

500 calories

•	1 glass skim milk
•	1 oz potato chips
•	1 medium apple

500 calories

•	1/2 cup green beans
•	1 slice bread with butter
•	1 cup skim milk
•	1/2 cup canned fruit

Potential Irritating Foods

Some foods that you eat may cause gas or bother your baby. Your baby may become fussy if you eat these foods. Some of these common foods are:

•	Broccoli	•	Onions	•	Garlic
•	Chocolate	•	Cabbage	•	Beans
•	Italian Food	•	"Hot" Spicy Food	•	Cauliflower
•	Chili	•	Caffeine	•	Cucumbers

You do not have to avoid these foods unless you are sure that they bother your baby. To be sure, do a test. Avoid one food at a time and see if you baby stops fussing.

How Much to Drink

Be sure to drink at least 8-12 cups per day.

Try filling up a pitcher of water with your day's amount of fluid and make sure it is empty before going to bed. If you drink juice, milk or other fluids you can take the same amount out of your pitcher.

Nutrition During Pregnancy

A low gestational weight gain often results in a low birth-weight infant who may experience delayed development and have statistically greater risk of disease during development. The National Academy of Sciences/Institute of Medicine issued new recommendations for weight gain during pregnancy, below you can find out what they are.

Weight to Gain
Where Does the Weight Go?
How Fast to Gain
What to Eat

Your weight prior to Pregnancy & how much you should gain:

Underweight- 28-40#
Ideal Body Weight- 25-35#
Overweight- 12-25#
Short Women (<62")- 18-30#
Obese Women- limited to 15#
Adolescents- 28-40#
Carrying twins- 35-45# (regardless of pre-pregnancy weight)

Where does all weight go?

Breasts 1.1#
Placenta 1.6#
Amniotic Fluid 2#
Fetus ~8.3#
Uterus 2.4#
Fat Stores 8.5#
Blood 3#
Other fluids 6.1#
Total 33#

How fast should you gain weight?

1st Trimester 2-5#
2nd & 3rd Trimesters 1#/week

What should you eat?

Pregnancy 300 additional calories/day
Lactating 500 additional calories/day

You don't have to eat a lot more food than usual but you want to make sure to get the most vitamins and minerals out of the foods that you do eat. Limit your intake of "empty calories*."

*(high in calories and fat, low in vitamins and minerals. Ex. Soda, sweets, desserts, etcÉ)

In order to get in adequate nutrition during pregnancy follow these guideline:

Before Pregnancy /During Pregnancy

Protein 2 servings (approx. 4 oz.) / 3 servings (approx. 6oz)
Dairy 2 cups / 4 cups
Grains, Cereals,&Pasta 4 servings/ 4 servings
Vegetables 2 servings / 2 servings
Fruits 2 servings / 2 servings
Fluids 6 (8oz.) glasses / 6 (8oz.) glasses

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