From motherhood to menopause | Lifestyle.INQ

OCTOBER 27, 2022

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There is no strict science ascribed to a mother’s diet, but there are do’s and don’ts. Just like any other diet, there is a regimen recommended for mothers, whether her baby is two or 22.

When nursing, expectant mothers should know that what they are eating can affect their body.

If you are breastfeeding, it is best to take an allergy test in order to determine exactly what foods you are allergic to because your baby might be sensitive to these foods, too.

If your plan is to diet while breastfeeding, it is recommended that you wait until your baby is two months old.

Your body needs sufficient nutrition to produce a healthy milk supply. If your caloric intake is restricted, you could become weak.

Breastfeeding a baby burns 200 to 500 calories per day. Therefore you must bear in mind that you are burning calories every time you breastfeed even without consciously dieting.

Nursing mothers require 1,500 to 1,800 calories daily.

Once baby is two to three months old, you can diet slowly, making sure the weight loss does not exceed 1.5 pounds a week.

No drastic diets are recommended. A sudden drop in weight could lead to health problems.

Here are safe weight-loss tips whether you are nursing or not:

  • Fat restriction—Lessen fat intake by 20 percent.
  • Protein—Maintain protein intake.
  • Smaller meals—Instead of three meals a day, try spreading the daily meals from five to seven. Do not starve yourself.
  • Exercise—Moderate daily exercise can keep your body lean.

Expecting to diet during pregnancy may pave the way towards weight gain or obesity later in life.

Listen to your OB-gyne and follow the recommended nutritional meal guide.

Running after toddlers is the best of cardiovascular exercises! For this you need energy. Therefore, do not be afraid to carbo load. Make sure to choose good carbs.

Whether your child is a toddler or has just graduated, this next diet is for you. And if you are a grandmother, you are still and always are a mother.

Nutrition basics

What then is the best diet for a woman?

Diet and nutrition should always go hand in hand. Everything begins with good nutrition.

The basics:

1) Fresh vegetables and fruits, healthy fats (omega 3-rich fish oils, flaxseeds etc.), lean sources of protein, complex carbohydrates

Benefits: energy, weight control, immune booster

2) Calcium—All women need calcium for bone health. But if you take calcium-rich foods, make sure you have vitamin D support.

3) Iron—Most women do not get enough iron in their diet. During menstruation, women lose iron.

Boost intake through: red meat, poultry, lentils, spinach, almonds

4) Restrict alcohol and caffeine. Women who drink alcoholic beverages and overdo caffeine-rich drinks are at higher risk of osteoporosis.

5) Keep the good fat—A diet with zero fat speeds up aging. Good fats benefit the brain. Polyunsaturated and monounsaturated fats are found in olive oil, peanut oil, canola oil, avocados, oil of almonds, hazelnuts and pecans, seeds from pumpkin and sesame and walnuts.

Omega 3 and omega 6 rich foods are also good fats: mackerel, anchovies, salmon, herring, sardines.

Limit saturated fats (whole milk, dairy and red meat) and trans fats from hydrogenated oils.

6) Supplements—Take calcium, magnesium, zinc and vitamin D plus 1,000-3,000 milligrams of vitamin C.

A youthful reminder: Women in their late 30s leading up to menopause should consider replacing declining hormone levels with bio-identical hormone replacement therapy.

Consult an endocrinologist and study the health benefits of plant-based hormones, not synthetic ones.

This week’s affirmation: “I attract limitless blessings in my life.”

Love and light!

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