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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.

Categories Nutrition Blogs, Other nutrition blog

Healthy Options for Festive Foods

Festivals are incomplete without food. From sweets, drinks to savory dishes, everything is in demand during this season. Hence eating healthy, at this time, becomes challenging.

However, you need not worry! Here in this section, we have listed down some healthy options for festive foods.  Nutritious, yet traditional, these food options will help you stay fit, hale and hearty throughout the season.

Sweets and Desserts

You can enjoy your favorite sweets and desserts by replacing certain ingredients with healthier options.  You can use –

➢ Jaggery, honey, or monk fruit extract instead of sugar

➢ Fat-free milk instead of whole milk

➢ Fruits and nuts as toppings instead of icing sugar

➢ Dark chocolate instead of chocolate

 

Meals

For meals like lunch and dinner, you can follow the below tips:

➢ Eat baked, roasted, or grilled food instead of fried food items.

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

➢ Amaranth flour can also be used to make lavash, baked mathis, papdi. You can eat this immune boosting food  ith hung curd dip as snacks.

➢ You can include quinoa in your healthy diet plan. This super food is rich in protein, fiber, antioxidants, minerals, and vitamins. Use it instead of rice to prepare pulao, poha, etc.

➢ Opt for whole wheat pasta, soba noodles, etc. Whole grain food is good for health as compared to the starches as it contains high amount of fibre, calcium, iron, fiber etc.

➢ Consume frozen fruit sorbets or yogurts instead of gelato and ice creams; milkshakes, lime juice instead of cola or carbonated drinks.

 

Things to Keep in Mind

➢ Avoid heavy meals since most of us are at home, without any activity.

➢ Don’t skip meals to compensate heavy foods. It can cause acidity.

➢ Have meals 2-3 hours before bedtime.

➢ If you have a small family gathering planned, ensure your meals throughout the day are healthier, lighter and well balanced.

➢ Restrict alcohol and be selective with your drinks. Portion control is of utmost importance.

➢ Drink lots of water and fluids.

By eating healthy and nutritious food you can keep your immunity and metabolism strong. It will not only help you live a healthier lifestyle but will also help you fight the novel COVID-19 virus – that still exists among us.

Finally do no indulge in wrong means to shed to those extra kilos. Instead, take advice from a proper nutritionist or a dietitian.  Kanupriya Khanna is one such dietician in Delhi, who can help you with a healthy diet plan. With innovative recipes, cooking tips, meal ideas, she can help you stay healthy and fit – be it any day, any season.

 

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