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breastfeeding
Categories Nutrition Blogs, Other nutrition blog

Do’s & Don’ts of Breastfeeding

Breastfeeding can be an overwhelming experience, especially for new mothers. They often find multiple breastfeeding tips from the internet and from their friends/family which creates more confusion than ever. Some mothers often rely on various breastfeeding meal plans they find on the internet that may not be the most reliable.

In this article, we are going to look at some proven Do’s and Don’ts of breastfeeding.

Do’s of breastfeeding  

  • Start breastfeeding immediately after birth

The sooner you start, the better. Start feeding your baby immediately after birth. Nowadays most hospitals will encourage the first feed right after delivery. Keep trying even if the breastmilk appears to be slow or less. The more you try the more it will get better.

  • Go for warm baths and massages

Warm baths are proven to improve the flow of milk. Take a warm bath or gently apply a hot water bag to your breast before feeding your baby.

  • Recognizing symptoms that your baby is hungry

Sometimes a baby may not cry when hungry. Some other signs of your baby’s hunger include your baby starts pushing out his/her tongue, licking lips, bringing his/her hands near the mouth, etc.

  • Change your baby’s diaper

Multiple studies have shown that babies take the feed better when they are wearing a clean and dry diaper.

  • Prioritize cleanliness

Before breastfeeding, make sure you wash your hands and wipe your breasts with a damp cloth. Repeat the process after every feed. Following the cleanliness procedure will make sure there is no milk residue, sweat, or any lotion on you that could create any health issues in your child.

  • Sterilize

Sterilization is an important step for breastfeeding moms. If you are using breastfeeding accessories like breast shields, breast pumps then make sure you sterilize them properly after every use.

  • Stay hydrated

Drinking plenty of water will make sure that there is adequate milk production to meet your baby’s demands.

  • Take care of your diet

What goes inside your body will go into your baby too. Regular intake of protein and vitamins is important to keep your baby and yourself healthy.

Don’ts of Breastfeeding

  • Initially, breastfeeding can be difficult but don’t give up. Give yourself some time to get used to it.
  • If you experience any pain or sore nipples, then immediately talk to your doctor and get yourself the necessary treatment.
  • Avoid eating painkillers or any other medicines without your doctor’s prescription
  • Your mood can affect your milk flow. So, avoid breastfeeding your child when you are feeling angry, stressed or depressed.
  • Avoid eating spicy food and foods that can cause gas or constipation.
  • Don’t feed any complementary solids until your baby is six months old.

If you need expert guidance on nutrition, and post-natal health then, contact Kanupriya Khanna, a Sr. Consultant Nutritionist & Child Nutrition Specialist in Delhi. She can help you in making your journey more joyful and less worrisome.

Fertility
Categories Dietician, Everything, Infertility Diet, Pregnancy nutrition

How Fertility and Diet are Interconnected?

In today’s busy lives, people end up inculcating unhealthy food choices that ultimately damage the proper functioning of their organs. Your diet plays an important role in achieving a healthy pregnancy. Recent research shows that your diet plays an important role not just in helping you become pregnant, but can also decrease the amount of time it’ll take for you to conceive.

The true fertility nutrition lies in healthy fats, plant-based proteins, and whole grains. These food items help in regulating blood glucose and insulin levels which results in healthy ovulation and subsequently pregnancy.

According to studies by Harvard T.H. Chan School of Public Health, the intake of trans fats and foods like processed meats and sweetened beverages negatively affects the fertility of a woman. Another study conducted by the Harvard School of Public Health indicated that consumption of trans fats and animal proteins resulted in ovulatory disorder in over 19000 women.

A 2009 study published in the medical journal “Fertility & Sterility” states that couples who adhered to the Mediterranean diet had better rates of conceiving. Mediterranean diet includes a higher intake of vegetable oils, vegetables, fish, and legumes. The study also showed that a higher intake of B-vitamins positively affected fertility.

Another study published in Obstetrics & Gynaecology journal stated that higher intake of monounsaturated fats, vegetable protein sources, low glycaemic carbohydrates, high-fat dairy, multivitamins, and iron through dietary intake significantly increased the fertility rates in their subjects.

By looking at these studies, we can clearly say that there is a very strong relationship between one’s fertility and diet.

A balanced diet is extremely important for hormones to function properly, but when stress is placed on the system, the body’s natural chemical rhythm faces a toll.

Not able to maintain a proper weight is also the main cause of rising cases of infertility in women. Overweight or underweight women have shown higher instances of infertility and a lower IVF pregnancy rate. Excess weight also worsens the condition of polycystic ovary syndrome (PCOS) which also affects fertility in women. One of the leading symptoms of PCOS is inconsistent ovulation and irregular cycles.

Here is the list of food items you can take to optimize your diet and improve your fertility:

  • Whole fruits and vegetables
  • Omega-3 fatty acids
  • Whole grains
  • Raw Nuts
  • Legumes
  • Extra virgin olive oil, which is also a great source of monounsaturated fat

Food items like refined carbohydrates, trans fats, highly-processed foods, alcohol, excessive caffeine should be avoided by women who are trying to get pregnant or undergoing any fertility treatment.

To know more about fertility nutrition, contact Kanupriya Khanna, one of the best female fertility nutritionists in Delhi to start your journey towards a healthy pregnancy.

Categories Children Diet, Dietician for children, Nutrition Blogs

Type 1 Diabetes in Kids

Type 1 diabetes is a condition in which the body is no longer able to produce an important hormone (insulin). As a result, the level of sugar in the blood remains higher than normal. High blood sugar levels are a problem because they can cause a number of health problems. Hence, the missing insulin needs to be replaced with injections or with an insulin pump.

Symptoms

Symptoms of Type 1 diabetes include:

➢ Extreme thirst and hunger

➢ Frequent urination

➢ Unexpected weight loss

➢ Blurred vision

➢ Nausea and vomiting

➢ Fatigue, irritability, or behavioral change

➢ Foul, fruity, or sour-smelling breath, etc

• Diabetes in Kids

Just like adults, kids also suffer from Type 1 diabetes. The exact cause of type 1 diabetes is unknown. However, as per health experts, genetics and environmental factors appear to play a role in this process.

All the above symptoms of type 1 diabetes are common in kids as well. At times, the first sign of diabetes in kids is bedwetting.  Diabetes should also be suspected if a girl hasn’t started puberty, yet gets a vaginal yeast infection.

In most cases, the symptoms aren’t always obvious, as they take a long time to develop.

• Diagnosis

Diabetes can be done by testing blood and urine samples. It helps detect the glucose level in the body. The doctor may also ask about the family’s health history, in order to confirm the disease.

• Treatment

➢ Kids with type 1 diabetes are given insulin injections or insulin pumps daily – to keep the blood glucose level within normal ranges.

➢ Regular monitoring of sugar levels is compulsory.

➢ The treatment also requires regular exercise and changes in the health diet plan.

• Meal Planning

Everything your child eats can affect their blood sugar level. Hence, meal planning is important if your child is suffering from Type 1 diabetes. While your child doesn’t have to avoid any particular foods, you would want to keep the below tips in mind:

➢ Increase fiber in your child’s diet plan. It will not only help the child maintain an appropriate weight, but will also help him/her control the overall blood sugar level.

➢ Serve healthy carbohydrates, at every meal.  Examples are whole grains like millets, quinoa, amaranth or rajgira, brown rice, whole-wheat roti, oatmeal, etc.

➢ Do not serve sugary drinks or carbonated drinks. Instead, try infusing your drinking water with fresh fruits and herbs. Make sure you do not add sugar.

➢ Restrict fast foods from your child’s diet plan.

➢ Serve freshly cooked homemade food as much as possible.

➢ Change your cooking methods. Instead of frying, choose healthier options like baking, boiling, or steaming, etc

➢ Don’t let your child skip meals, even if your child is trying to lose weight.

➢ Serve fruits, salads or homemade soups in between, to avoid hunger.

Remember, there’s really no such thing as a diabetic diet. It’s just that you need to make healthier choices when it comes to your child’s meals and snacks.

However, if you need personalised help – consult a dietitian Kanupriya Khanna. One of the best child dieticians in Delhi, Kanupriya can help you build the best diet plan for your child.

Categories Infertility Diet, Nutrition Blogs, Pregnancy nutrition

Importance of an Alkaline Diet for Infertility 

Women know that they need to follow the best diet for conception, however, many are not aware that the pH level in their body can affect the fertility rate, and that eating an alkaline diet can help boost fertility.

How Does pH Level Affect Fertility?

An acidic diet or too much acidity in the body affects the cervical mucus.  It becomes difficult for the sperms to thrive in that acidic environment. This increases the chances of infertility. However, as per some studies, by consuming more alkaline-forming foods one can improve the quality of cervical mucous.

How to Determine The pH Level?

Blood or urine tests determine your body’s pH level.  A pH level between 7.3 to 7.4 is considered normal for a woman who is trying to conceive.

What Are the Foods That Typically Fall into the Acidic Group?

Examples of acidic foods include fish, meat, eggs, poultry, peanuts, artichoke root, barley, baked products, buckwheat, vinegar, tea, coffee, etc.

If you are including a lot of these foods in your fertility nutrition plan – you’d probably be feeling healthier. However, you need to bear in mind that it could even affect the pH level in your body.

What’s More?

Apart from inappropriate diet, stress, anxiety, inadequate sleep, polluted air, etc can all impact the acidity levels within our bodies. Excess acidity can lead to urinary tract infection, inflammation, muscle, and joint pain, bloating, constipation, dull skin, lack of energy, frequent colds, etc, to name just a few!

Treatment For an Imbalanced pH level

If you want to balance the pH level in your body – try including as many of these alkaline-forming foods in your diet to help get pregnant.

Alkaline-forming foods include:

Vegetables:  Dark, leafy green vegetables (kale, collard greens, spinach, coriander, mint, etc.), cucumbers, eggplant, cauliflower garlic, ginger root, broccoli, chilies, capsicum/pepper, green peas, radish, squashes, pumpkin, onion, etc.

Fruits: Grapes, blackberries, cranberries, raspberries, cherries guava, mango, melons, avocado, plum, pomegranate, etc.

Nuts: Almonds, brazil nuts, flaxseed oil, chestnuts, etc

Miscellaneous: Sprouted beans, lentils, millet, quinoa, coconut milk, herbal teas, and vegetable juices, etc

Neutral Oils: Safflower, sesame, sunflower, almond, coconut, cottonseed, linseed (flaxseed), and walnut.

Water: Drink at least 7-8 glasses of water a day. It will detox the body and help you get rid of that extra fats and acids.

Food Items to Avoid:

• Eliminate greasy and spicy food from your

fertility nutrition plan

• Avoid processed food/ junk food like pizza, burger, samosa, vada pav, chaat, etc

• Avoid cola drinks, soda drinks, coffee, etc

Note:  Ensure you meditate, exercise, and get adequate sleep. It will not only balance your pH level but will also help you stay calm and composed while you try to conceive.

The above tips are simple and easy to follow. However, if you want more nutritional guidance on how to support egg health and how to increase your chances of getting pregnant, contact Kanupriya Khanna. One of the best female fertility specialists in Delhi – Kanupriya can give you a tailor-made diet plan as per your needs. Moreover, she will give you reliable advice that’s soundly backed by science, and sprinkled with old traditions.

healthy diet plan
Categories Nutrition Blogs, Other nutrition blog

Importance of Storing Your Grains and Flours Correctly!

Whole grains and flours play an essential role in our healthy diet plan.  While the shelf life of grains and flour is usually much longer than other food items, it is important to store them correctly, to ensure it is safe from infestation and spoilage.

Here in this section, we bring to you a guide on how to store flours and grains rightly.

• To keep the grains or flours safe, make sure you store them in an impenetrable, airtight container. You can also put a bay leaf in your containers to keep the bugs away. For cabinet storage, sealed containers of glass are the best.

• The fridge is the second-best place where you can store grains and flour. Some health experts recommend storing grains and flour in the freezer for 24-48 hours once it is bought home from the grocery store. It helps kill any bugs or eggs that may reside in the food item. You can later transfer it into a tightly sealed container, as mentioned above. This can be done if the quantities bought are less and you have enough freezer space.

• Ensure the container is stored in a cool, dry, and dark location.

• Do not store these next to other strong-smelling foods or chemicals. Especially flour! The flour is like a sponge –  it tends to absorb whatever it has around. You can determine the freshness of the flour with your sense of smell. A sour, burnt or funny smell indicates spoilage.

• Check floor/storage areas. If you had an insect infestation at the end of last year, make sure you fumigate, sterilize, or thoroughly clean the area and all the containers.

• Never mix your new and old packages. Doing so invites spoilage problems.

• It’s best to mark the date of storage on each food item.  This way you can easily rotate your food stores and use the oldest items first.

To keep grains and flour in the best condition for a longer period of time, you need to bring all the best practices into place. It will help you get the most value out of your stored food item.

If you need help on how to incorporate grains and flour in your healthy diet plan, pregnancy diet plan, or child’s diet plan do get in touch with Kanupriya Khanna. One of the best dietitians in Delhi –  Kanupriya will not help you maintain a healthy lifestyle, but will also give you some food hygiene tips to eliminate or reduce the risk of illness.

Categories Nutrition Blogs, Other nutrition blog

Tips to Have a Normal Delivery 

According to studies 80% (approx.) of pregnant women are capable of having natural childbirth. Normal childbirth makes post-delivery recovery for the mother easier.  However, certain medical conditions and the fear of pain force certain women to undergo C-sections.

So here in this blog post, we share certain tips to help increase the chances of having a normal delivery, though there is no perfect formula or shortcut to have a normal delivery.

• Switch On to Gentle Exercise Regimen

Pregnancy is a great time for moms-to-be to focus on their bodies and start an exercise

program. Just pick your favorite workout wear or any suitable clothing from the market

and start your regimen. Whether you just go for a daily walk or join a workout class – your body and baby will surely benefit plenty. It can help the body muscles to combat the stress of labor pains.  Moreover, exercises that work mainly on pelvic muscles help you to have a normal delivery.

Note:  All exercises need to be done under the supervision of an expert. Wrongly done exercises can harm you and the baby as well.

• Go for a Prenatal Yoga Session

Visiting a prenatal yoga session during your pregnancy is a great idea.

Prenatal or antenatal yoga classes help pregnant or expectant women to be aware of the problems that might occur during childbirth. They educate you on the entire process of baby delivery and labor pain and help you set a clear mindset. Moreover, they teach you asanas that promote easy, less painful and quick normal childbirth.

Note:  All asanas need to be done under the supervision of an expert. Wrongly done asanas can do harm to you and the baby as well.

• Indulge in Household Chores

Find ways to move throughout the day. One way is to indulge yourself in various household chores like cleaning, washing, dusting, doing laundry, etc. By engaging in various household activities you can allow your baby to get into the best position for a natural birth.

• Destress

Motherhood is totally a new role that needs to be learned. Hence it’s important that you keep

the lines of communication open! Don’t keep your concerns to yourself. Communicate with family members, friends, or other women who have already experienced natural delivery. It will not only make you confident but will also give you an extra boost to enjoy the phase of motherhood in a beautiful way.

• Use a Comfortable Sleeping Bed

When you are first expecting, you probably need more sleep than usual.  So be sure you get it right by using a comfortable bed. Put a few extra pillows in the bed with you. According to experts and older citizens, sleeping on your side with a pillow between your legs — with as much of your leg on the pillows as possible — helps create optimal positioning for a baby to turn.

• Follow a Healthy Pregnancy Diet Plan

The food you eat is the main source of nourishment for your baby. Hence, it’s important to consume food that is rich in nutrients. Proper nutrition will not promote your baby’s growth and development but will also help you have a healthy normal delivery.

However, it’s highly recommended that you eat home-cooked food. It will help you maintain a healthy diet plan during pregnancy.

• Drink Plenty of Water

Include plenty of water in your diet plan during pregnancy. Make sure you drink at least 8 -10 glasses of water daily. Water helps your body to get rid of wastes and toxins through urination, perspiration, and bowel movements. Moreover, it promotes natural delivery to a great extent.

For more such information on fertility nutrition food, or pregnancy diet plan – get in touch with nutrition specialist – Kanupriya Khanna. One of the best female fertility nutritionists in DelhiKanupriya can help you have a healthy pregnancy.

Finally, don’t worry much about labor pain and how will the normal delivery be. Pregnancy is a beautiful amalgamation of pains and gains – so think about your baby and feel strong and happy.

Categories Children Diet, Nutrition Blogs

Baby’s First Foods: How to Introduce Solids

Feeding your baby his or her first solid food is a major milestone. Most babies begin eating soft foods when they are about 6 months old. By the time they are 10-11 months old, the baby starts eating a variety of foods from different food groups.  But how to introduce solid foods to an infant’s/ child’s diet plan? Let’s find out in this section below:

According to health and nutrition experts here are some general guidelines to help you understand if your baby is ready for that first exciting spoonful of food.

➢ The baby is around 6-month old

➢ The baby can sit up without support

➢ Baby can hold his/her head up in a steady position

➢ Baby tends to naturally push out anything that’s put into their mouth – including the first spoonful of food you will offer her.

➢ Baby can recognize and pick up an object

➢ The baby looks at the food you are holding with interest

➢ Baby tries to occasionally grab at whatever he sees you eating

➢ The baby looks hungry even after breastfeeding

If your baby is showing these signs of readiness, it’s time that you set up mealtime for the infant.

How to Start?

Introducing solids is a gradual process. Here are some tips on how to get it started.

➢ To begin with, offer your baby one solid meal a day. At first, try offering mashed or pureed food –  one that has a very smooth texture. Two to four spoonfuls will do at first.

➢ Let your child lick or taste the food with their own hands and fingers. It’s one of the best ways to help them understand and sense new taste, new texture, etc. Moreover, just enjoy your baby’s messy tray, sloppy hands, and sticky face. Remember, you are building the foundation of healthy eating for a lifetime.

➢ Stick with the same food for 2-3 days before introducing another one.

➢ You may even want to talk to your baby while feeding, to help him/her enjoy this new milestone.

Note: Don’t force your baby to eat more than he/she wants to.  Allow the infant to learn or recognize their hunger cues instead.

Do not add any spices (including salt), nor add sugar, honey or jaggery to your infant’s meals.

Foods to Try

To expand your baby’s palate, try including the following food items in your child’s diet plan.

➢ Vegetables like Beetroot, Potato, Sweet Potato, Carrot, Turnips, Pumpkin, Bottle gourd, etc

➢ Fruits like Banana, stewed apple or pear, etc

➢ Overcooked Rice, Ragi or Porridge (Do not introduce cow or other plant/animal milk till your baby is 1 year old. Use the formula milk to make porridge).

➢ other grains and Cereals

➢ Oats

If you wish to explore more ideas on how to introduce solids food in your child’s diet plan, contact Kanupriya Khanna. One of the best dietitians for kids – Kanupriya can help you create a good meal plan for your toddler.

You can also visit the website https://kanupriyakhanna.in/ for more diet tips and ideas

Categories Children Diet, Nutrition Blogs

Milk an Important Food Item in Your Child’s Diet Plan

Milk is a highly recommended drink for kids. It is especially important for vegetarians as it is an important source of nutrition.

Some of the benefits of milk include:

Vitamin D

While most nutrients might be obtained from various other foods or supplements, vitamin D is rare in vegetarian food sources apart from fortified milk.  Vitamin D prevents neonatal rickets and underweight issues. Hence, it is vital for your kid to consume milk on a regular basis.

Rich in Calcium and Phosphorus

Calcium and phosphorus intake is essential for kids to build and maintain strong bones and teeth. Low calcium intake leads to osteomalacia in children or weak bones.

Phosphorus also plays a vital role in the growth, maintenance, and repair of the body’s tissues and cells. It also helps in the absorption of calcium in the bones along with vitamin D. So all you moms need to ensure you include milk or dairy in your child’s diet plan regularly.

Rich in Proteins

Adults should include milk in their child’s diet plan, as it’s a complete protein source. A normal child should consume about 750 ml of milk or an equivalent amount of dairy to meet their protein requirements.

Vitamin B

Milk contains water-soluble B vitamins.

B complex vitamins like B2 (riboflavin) acts as an antioxidant and helps convert food into energy. Whereas vitamin B12 is vital for neurological function, DNA production, and red blood cell development.

For vegetarians, milk is one of the most important sources of vitamin B12

Selenium

Milk is a good source of selenium. It contains about 8 mcg of selenium per cup.

Selenium acts as a powerful antioxidant. It reduces the risk of certain cancers, helps fight infections, protects against heart disease, and prevents mental decline, thyroid issues, and asthmatic attacks.

Healthy Brain

Iodine is very important for brain development. Moreover, iodine is necessary for a strong nervous system.

Milk is one such good source of iodine. So include milk in your child’s diet plan and let your little one grow to be the smart one that he/she is!

Helps Stay Hydrated

Drinking milk is a great way for your kid to stay hydrated. It helps your kid stay energized even after an exhausting playtime or workout time.

The amount (or glasses) of milk your kid should drink daily primarily depends on several factors like age, height, and whether he/she is lactose intolerant or not.

So if you want to know how to introduce milk in your kid’s daily diet, or debating whether he/she should drink cow milk, buffalo milk, goat milk, or a milk substitute, consider contacting Kanupriya Khanna. One of the best child dieticians in Delhi –Kanupriya will recommend you the best nutrition plan for your kid, as per his/her needs.

healthy diet plan, female fertility nutritionist in Delhi
Categories Nutrition Blogs, Pregnancy nutrition

Effective Treatments and Diet for Perinatal Depression

Perinatal depression, also referred to as maternal depression, occurs during pregnancy or within a few weeks after delivery.

A number of women face perinatal mood and anxiety disorders. It is estimated that 1 in 6 women suffer from this disorder. This illness is influenced by many factors. Some of them are listed below:

  • Physical and mental stress from pregnancy, childbirth, and caring for a new baby
  • Difficult or traumatic childbirth experiences
  • Lack of postpartum support
  • Lack of family or financial support
  • Limited access to healthcare facilities/ treatment
  • Recent exposure to psychological stressors
  • Previous mental illness
  • Hormonal imbalance
  • Genetic predisposition
  • Lacking nutrients or a healthy diet plan

Perinatal depression symptoms include:

  • Mood swings
  • Trouble bonding with your baby
  • Difficulty thinking or making decisions etc

The most effective way to diagnose and treat perinatal depression is by visiting your doctor. They can evaluate your symptoms and advice the best treatment plan for you.

However, you may also follow the below tips at home. It will help you cope with everyday stresses in a better way.

• Exercise

Focus on your body and start an exercise program. Just pick your favourite workout wear and start your regimen. Whether you just go for a daily walk or join a prenatal/postnatal yoga class, your body will surely benefit plenty. Moreover, you will get an amazing feeling after you do your exercise. It will help you to stay in a good mood throughout the day.

• Read for Fun

Pick up a novel or a magazine that’s just plain fun. You can also go online and read some new articles to alter your mood. The point is to truly relax and escape from the stresses for a while.

• Go for a Spa

Take a little time, and treat yourself to a spa to ease those pains and aches. These days

many spas are offering packages for new moms and pregnant women. Whether it’s a massage or a facial, you are bound to emerge feeling rejuvenated.

Note: Remember to check if your spa-consultant is trained in pregnancy/ post-pregnancy spa treatments. The regular spa might not be able to help you much.

• Communicate/ Socialize

This is the best phase of your life, so try to share this time with your spouse, family

members, and friends. Discuss your experiences and feelings with others or with other experienced moms. They will surely understand your feelings and will try to keep you happy in whatever way they can.

• Dress Appropriately and Go On a Date With Your Partner

Dress up and go for a romantic date with your husband. It will help you de-stress and make you happier.

Below are some tips to help hide those bulges:

➢ During this phase try an empire-waisted maxi dress – an ankle-length flowing dress

that you can wear even after the baby has arrived. It’s easy to wear – just throw

it on and you are good to go!

➢ You can also find a big coat that you can wear on your dresses and tops. Just close up 1 or 2 buttons and you are ready to go. Moreover, it keeps you protected and comfortable, wherever you go.

• Follow a Healthy Diet Plan

Make sure you follow a healthy diet plan. As per health experts, food can control/reduce stress in several ways. It will not only boost the body’s energy levels but will also help you stay active and charged throughout the day.

• Consult a Dietician

It’s suggested that the kind of food you take can impact the body’s neural circuits – one that controls emotion, motivation, and mood. So if you are feeling low and want to know which foods act as a stress buster, consult a dietician like Kanupriya Khanna. A female fertility nutritionist in Delhi– Kanupriya will not only help you with a good diet plan but will also help you stay calm and healthy during such critical times.

fertility nutrition,pregnancy diet plan
Categories Diet During Pregnancy, Nutrition Blogs, Pregnancy nutrition

Diet Tips to Lose Weight After Pregnancy

Weight gain during pregnancy is extremely natural. This extra weight goes away naturally once you deliver the baby. All you need to do is practice a few healthy tips and understand the rhythm in which your body works.

If you are feeling anxious, or simply struggling to cope up with the post-pregnancy weight, have a read below. we have listed down some great tips to help you lose that extra pounds after delivery.

• Set a Workout Plan

Learn some yoga, aerobics, Zumba, etc from the internet. Try doing it 2-3 times a week, depending on your strength. These activities will whip your body back into shape. However, make sure you seek your dietitian or doctor’s advice before you begin your workout plan.

• Drink Lots of Water/Fluids

Include water and various nutritious fluids in your healthy diet plan. It will help you stay hydrated and enable easy weight loss.

• Go for Fiber-Rich Food Items

Include lots of fiber rich foods in your diet plan. Fiber foods slow down digestion, reduce hunger hormone levels and help you stay full for a longer time. For example, a bowl of high-fiber oatmeal with berries on top is a great way to start the day.

• Bake, Broil, Grill, Roast, and Steam

Instead of frying foods, choose other healthy cooking techniques like baking, broiling, grilling, roasting, and steaming. These techniques require less or no oil. It will not only cut fats from your diet but will also reduce the risk of many other lifestyle disorders.

• Avoid Eating the Following Food Items

If you want to be honest with your weight-reduction plan, ensure you avoid eating the following food items.

➢ Avoid nut butter as dips

➢ Stay away from too much bread or maida

➢ Avoid ketchup or other sauces and dressings

➢ Don’t eat packaged foods (biscuits, cereals with sugar, namkeens, chips, etc.)

➢ Avoid junk and processed food items like pizza, burgers, chips, samosa, bhel, vada pav, mayonnaise, cakes, candies, etc.

➢ Likewise exclude aerated drinks, canned juices, ice-creams, etc from your post-delivery diet.

All these food items are generally low in nutrients and high in calories, sugar, preservatives, sodium, and added fats.

• Choose Healthy Substitutes

Include healthy substitutions in your diet plan. Healthy substitutions will not only reduce the amount of fat, calories, and salt in your recipes but will also improve your nutritional content.

➢ For example:

Instead of white pasta, choose multigrain or whole wheat pasta

➢ Amaranth or rajgira is another superfood to boost the immune system. It can be used instead of rice in various preparations.

➢ Consume low-fat milk, instead of whole milk

➢ Instead of sour cream use Greek yogurt

➢ Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams

➢ Use jaggery or honey instead of refined sugar as a sweetener

• Don’t Crash Diet

A low-calorie crash diet lacks important nutrients. It makes you feel worn-out and drained throughout the day. Instead, stick to a healthy diet plan It will help you stay fit and energetic all day long.

Keep in mind that you may not be able to return to your exact pre-pregnancy weight or shape immediately. Give yourself at least a six-eight-month time before you start watching your calorie intake actively.

The tips outlined above will significantly help you reduce weight post-pregnancy. It will boost your immunity and help you maintain an appropriate weight.

You can also seek guidance from a registered dietitian before making significant dietary changes to your post-delivery diet plan. A qualified fertility nutrition specialist/dietician like Kanupriya will not only guide you meal by meal, day by day but will also make your post-pregnancy time as pleasant and easygoing as possible.

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