🙎🏻♀️ Planning Pregnancy
# Goal- Improving cellular health of reproductive organs system. Nutrition care should start at least six months before pregnancy planning.
# Key Nutritional Need- Increase in micronutrients especially Iron & Folic Acid, focus on maintain Healthy Body weight.
# Fitness Need - Core Muscle Strengthening, Structural Exercises should be focused more. Yogasans like Badhakonasan, Malasan and Mulbandha are helpful towards nurturing reproductive organs.
🤰🏻 Expecting Mothers
# Goal - Healthy growth & development of the fetus. Avoid nutrition deficiency during & post pregnancy. Prevent gestational diabetes, blood pressure, constipation and UTI.
# Key Nutritional Need- Additional nutrition dense calories & proteins, omega 3 fatty acids, maintain healthy body Weight. Drink enough fluid. Avoid empty calories. Ensure enough intake of Calcium, zinc, chromium and Iron rich food to avoid pregnancy craving. Look for healthier food options to satisfy these cravings if any.
# Fitness Needs - Low intensity exercises in supine, sitting and standing positions are safe and important to do under expert for maintaining strength and flexibility of muscle. Hip & Pelvic opening asana practice is helpful to ease natural child birth. Calf muscle exercise and restorative asan like resting legs up on the wall is helpful to avoid bloated feet.
🤱🏼 Nursing Mothers
# Goal- Assist breast milk production, maintain the nutrition status of the mother.
# Key Nutritional Need- Additional nutrition dense calories, fluids & proteins. Including galactogogues in diet.
# Fitness Needs - Resuming to exercise is dependent on your fitness status and type of delivery.
👩👧👦 Who are Mothers
# Goal- Prioritizing self nutrition & meal timing. Maintain healthy body weight. Learn to simplified menu planning that takes care of family's nutrition needs in lesser time consumption.
# Nutrition and Fitness Needs - same like working mothers👇
👩💻 Working Mothers
# Goal- Learn smarter & healthier meal options that take care of increased demands of both mind & body. Learn work life balance.
# Key Nutritional Need- Healthy, simplified and Balanced meal. Increase calcium, iron, vitamin B complex, proteins intake. Mental and Emotional wellbeing is most important at this stage than any other time.
# Fitness Needs - Removing dedicated one hour atleast 3-4 days a week from all responsibility is need of a time for doing exercise. Intelligent Exercise Schedule is important which can improve all fitness components like Strengthening, Flexibility, Endurance by dedicating just 3-4 hours weekly.
Organic Nutrition Supplements along with food sourses is very important to ensure optimal nutrition intake in today's age.
Taking time out for Physical Fitness Exercise and Meditation for emotional Fitness is very important at all these stages.
Mentally, Emotionally and Physically Fit Mother is sowing the seed of wellbeing for her next two generations.
(**This is general information, customization required as per individuals health status)
Short write-up by Dietitian & Health Coach Prachi A. Managute
www.amtopmfitness.com/nutrition
