STAY SLIM IN PREGNANCY AND SUCKLING TIME

Pregnant and suckling time is greatest time for woman, but this time also reduce women confidence because woman tends to get body weight increasing. In fact, we sometimes get afraid to have hard diet because their baby needs enough nutrition. So, what should you do?

As stated by Andriyanto SH MKes, basically, you can manage your body weight during pregnancy and suckling time and still control the nutrition for baby. So, when you wan to reduce body weight after having birth, it is not as difficult as you imagine.

Body weight increasing in pregnancy time is natural because it is necessary for mother and the baby. However, you have to make sure that body weight increasing you have is because of nutrition supply for you and your baby.

Therefore, some experts have given suggested eating pattern that you need to consume during pregnancy. Good eating pattern must be started from pregnancy time, so in suckling time, you do not have to reduce too much body weight.

Pregnancy Time

          Pregnancy time is the best time to start good eating pattern during pregnancy and suckling time. These are some guides of good eating pattern for pregnant women:

1. Body Weight Increasing

In order to control your body weight, there are special rules related to body weight increasing. You can measure your body weight as BMR principle (Basal Metabolic Rate). So, in early pregnancy time, every mother must know how much your BMR score is.

BMR = Body Weight (kg)

          Body Height2

So, you need to pay attention on some forms below:

a.      BMR < 18, 5: it means you have less body weight which is around 12,5 – 18 kg

b.      BMR 18 – 25: it means normal weight and body weight increasing around 11,5 – 16 kg

c.      BMR 25 – 29 : it means over weight which is around 7 – 11,5 kg body inceasing

d.      BMR > 30  : It means obesity around 5 – 9 kg body weight increasing.

Body weight increasing will be accumulated in some part of body such as : baby (3 – 3,6 kg), bigger breast size (0,5 – 14 kg), cervix (1 kg), placenta (0,7 kg) and amniotic liquid (1 kg). Other weight increasing may occur in blood (1,4 – 1,8 kg) and the rest is around 2,7 - 3,6 kg saved in your body.

In the first trimester, most women do not have to add too much body weight. 2 kg is enough in this period. Then, for next trimester, you need to increase 1,4 – 1,8  kg body weight to keep normal  and healthy pregnancy.

2. Calorie Supply

Good body weight increasing must be supported by suitable calorie, but every pregnant women have different calorie necessity. However, it is suggested having 50 – 60 % more calories than the previous amount. Do not supply more than that amount because it will be hard to reduce body weight. If you have 2000 calorie necessity for instance, you will need 2700 calorie in pregnancy time.

3. The amount and Kind of Nutrition

Additional calorie for 50 – 60 % must be optimally used to consume high nutrition food for mother and baby. It is suggested consuming a lot of fruit and vegetable, whole grain, and protein during pregnant time. However, there is certain nutrition you have to consume during pregnancy such as:

3. 1. Volatile Acid

Volatile acid is other name of vitamin B9 which function to produce blood cell, to prevent anemia, and to prevent neural tube defect (NTDs). Besides, lack of volatile acid will create fetus’s kidney and liver problem. This consition will stimulate Down syndrome and lymphatic disturbance. So, it is important to consume volatile acid three months before pregnant.

It is suggested consuming 800 microgram before pregnant and 1000 microgram after having birth. You can get this nutrition from green vegetable as spinach, bit, asparagus, broccoli, long bean, and so on. Besides, you also need to consume various fruit as avocado, banana, orange and berry.

3. 2.  Calcium

This nutrition is very important to strengthen bone and teeth. Besides, it is also useful to keep nerve system, blood circulation, and muscle power. It suggested consuming 1000mg calcium in a day, but 1300 mg calcium is necessary for pregnant women under 20 years old. You can get calcium from milk and its product, spinach, salmon, cereal, and fruit.

3. 3. Protein

This nutrition is very useful for fetus growth, especially for second and third trimester. You need to consume 71 gram protein in a day. You can find protein in nut, soybean, milk product, and nut butter.

3. 4. Zinc

Zinc is useful to prevent anemia and to produce hemoglobin as protein containing in blood cell distributing oxygen in every body tissues. When you are pregnant, blood circulation will get wider and follow body changing because you have fetus who need nutrition supply.

Zinc derived from animal is easier to absorb, but herbal zinc needs to be supported by vitamin C as orange juice, tomato, and strawberry juice. You are suggested consuming 27 milligram zinc in a day. It can be found in red meat, poultry, fish, cereal, nut, and fruit.

If you apply healthy diet, you will not get over weight and your baby will grow perfectly. So, you will not get difficulty in reducing your body weight.

Suckling Time

          Suckling time is not different from pregnancy time. In this period, you still need to control your eating time. Although you have to give suck for your baby, it does not mean that you have to consume twice much more food.

          It is true that baby depends on milk, but it does not mean you have to consume more food to produce more milk water. It is suggested consuming one and a half portion of food. One portion is for mother and half portion is for the baby. Suckling time can be used to reduce body weight and eating pattern management.

1. Calorie Supply

Generally, women needs 2700 calorie per day in suckling time and 3000 calorie for twin. Then, around 500 – 1000 calorie will be used for activities and the rest will be used for other activity.

          It is suggested consuming 50 – 60 % carbohydrate every day while pregnant and then reduces it 10 % for suckling. However, you need to increase 10 % protein supply and reduce 20 % fat supply.

2. Eating Pattern

Good eating pattern is small portion with high frequency. You are better consuming food four or five times in a day. Small portion will give solution for your secondary energy, but you are better to avoid sweet food because it ca stimulate body weight increasing.

3. More Water Supply

In suckling time, you will release more water, so that you need to supply more water unless caffeine. It is suggested consuming mineral water at least 2 liters every day. It is able to increase milk water production without increasing body weight.

4. Kinds and Amount of Nutrition

Kind and amount of nutrition in suckling time is not really different from oregnancy nutrition. These are some nutrition need;

4. 1. Protein

You need to increase protein supply in this time to increase the production of milk water. You are better to consume protein twice a day.

4. 2. Vitamin and Mineral

Vitamin and mineral is necessary to produce more milk water. Besides, you can add calcium supply for 1,250 mg every day. Other mineral is like magnesium, zinc, foliate acid, vitamin D and E.