Most women should gain 11.5 to 16 kgs during pregnancy. In the first trimester one gains 1 to 2 kgs, and then half a kg a week for the rest of the pregnancy. The amount of weight gain depends on your situations like current weight (overweight / underweight).

One requires an extra 300-350 calories addition in diet. So, it’s important to focus on balanced meal that includes all nutrients like healthy carbs, protein, good fats and micronutrients like iron and folate. Staying physically active with healthy mind will add to the motherhood period.

After Pregnancy (Postpartum) weight loss may reduce the risk of long term obesity and related diseases. Here, weight loss should be approached carefully, as the body takes time to recover after giving birth and the period of lactation demands lot of nutrients from the new mom. Therefore, one needs to stick to few rules:

1. Balanced meal

• ✓ eating fibre-rich foods, such as fruits, vegetables, and whole grains
• ✓ eating low fat or fat free dairy products
• ✓ eating lean proteins, such as poultry
• ✓ choosing healthful sources of fat, such as beans, nuts, and vegetable oils
• ✓ limiting foods high in saturated fat, such as red meat, coconut oil, and palm oil
• ✓ restricting foods and drinks that contain added sugar.

3. Calorie demand during breastfeed (additional 400-450 calories)

4. Small Meal intervals

5. Physical activity 30-40 mins daily