30 Day Pre/Post Natal Lactating
Week 1&3: 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 than 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.
Week 2&4: 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 healthy milk supply. Now is not the time for cutting calories, in fact, a drastic drop in calorie intake can greatly affect milk supply both in quality and quantity. Losing more than one pound a week of bodyweight 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 breastfeedings 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.
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