Baby-fat woes

It is healthy to gain weight in pregnancy, as part of the weight gain is related to the growing foetus and associated tissues, such as the placenta which nourishes the baby. If a woman enters pregnancy underweight, she should gain approximately five pounds in the first three months and one pound per week thereafter. If she is at normal weight, 3.5lb in the first three months with the same prescribed weekly gain thereafter is recommended.

For women who are overweight or obese, the weight gain in the first three months can be as small as two pounds, with a half to three-quarter pound per week thereafter. Weight gain in the last three months of pregnancy around the thighs and abdomen is to support breastfeeding. Many women, however, gain much more weight than is necessary.

Ways to lose weight

Breastfeed exclusively. The process of breastfeeding is highly demanding in nutrients and calories, and the stored maternal fat can contribute 100 to 150 calories per day. The body can use about 85 calories to produce 100ml of milk and a breastfeeding woman can produce on average 750ml milk per day, but as high as 1200ml. Additional energy intake is usually necessary in the diet to support breast feeding especially when stored fat is drastically reduced. Many women can attest to the miracles of exclusive breastfeeding in reducing baby fat.

Healthy eating from all the food groups continues to be wise during this period. The woman needs to be nourished so she can be healthy for the infant and to retool herself. She needs to reduce unnecessary large portions, high fats and sugars from her diet. This period can be stressful and so she should not use food as a form of comfort.

Complex carbs

If the woman is exclusively breastfeeding, she may need an additional 500 calories per day, which should come from healthy complex carbs, lean meats, fruits and other items from the food groups. Two additional healthy snacks can easily give her the extra 500 extra calories. Meals should preferably be smaller and more frequent, instead of three large ones. Drinks should be nutrient-packed, but not necessarily high in calories. Drinks such as low-fat milk or soy and low-sugar fruit and vegetable juices are good choices.A solid plan and consistency will reap positive results in reducing baby fat.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.