le questionnaire alimentaire

Pregnancy and post-pregnancy
 
  My baby was born 4 months ago. How can I return to my pre-baby weight?
Answer

After giving birth, many mothers wish to return to their pre-baby weight as soon as possible. But, first of all, it is important for you to regain your energy. A prerequisite to losing weight is not being tired.

If you breastfeed your baby, it is advisable to wait until you finish breastfeeding to contemplate starting a weight loss diet.

Nevertheless, it is advisable to check the nutritional balance of Your Diet.


Replenish your energy

During your pregnancy, your baby has dipped in your reserves. The time has come to replenish them.


1. You need iron and folates and vitamin B12 to fight anemia

Your baby has drawn on your reserves to meet his or her needs. Also, physiological losses and blood loss during the birth also may have depleted your reserves, causing anemia.

Where can I find iron and vitamin B12?

- mostly in foods from animal sources: liver, mussels, clams, eggs, meat and fish- also in foods from vegetable sources: dry vegetables, cabbage, spinach, soy, and whole
- wheat cereals.

Note that iron from animal origin, particularly from meat, is better absorbed than iron from vegetable origin.
Iron is best absorbed in the presence of vitamin C. Therefore, it is recommended to add fruit, raw vegetable, or lemon juice seasoning to the meal.


Where does one find folates?

- in raw green vegetables, particularly water cress, green salad, dandelion, endives, and spinach
- in liver and in fermented cheeses (with rind and internal mould) such as blue cheese, etc.
- in nuts, chestnuts, almonds, and melon


2. You need calcium and vitamin D to strengthen your teeth and bones

During pregnancy, calcium is actively transported to the fetus in order to construct its skeleton. Now is the time to pay attention to your bones, particularly if you feel pain in the bones and muscle fatigue.

Where does one find calcium?

- mostly in milk, dairy products, and cheese
- also in certain fruits (oranges), vegetables (cabbages), and bottled water.

Note that the calcium contained in dairy products is better absorbed than the calcium of vegetable origin.


The sun’s beneficial effect

- Calcium is absorbed only in the presence of vitamin D originating at the skin level, under the influence of the sun’s ultra violet rays.
- Foods rich in vitamin D include: liver, cod liver oil, fatty fish, egg and fat-containing dairy products.


3. You need the right amount of protein: neither too few nor too many.

- They are needed to renew your cells and to maintain your muscle mass.
- Animal proteins are found in meat, fish, eggs, and dairy products.
- Vegetable proteins are found in soy, cereals, and starchy products.
- A deficiency can generate fatigue and a muscle loss.
- A surplus can, in the long term, tire the kidneys.

4. You should avoid too much fat

For better digestion and in order to reduce your fat intake, limit the quantities of dishes rich in sauces, fried food, delicatessen products, cheeses, and fat dairy products.

For the health of your skin and arteries, vary the intake of seasonings with fat, for instance:
- raw butter at breakfast and on vegetables, for vitamin A
- oil for cooking foods and for seasoning raw vegetables and salads

Vary the types of oils for each has different nutritional qualities, such as key unsaturated fatty acids and vitamin E.



5. You should be careful not to have too many sweets and alcoholic beverages.

They make you gain weight and often reduce your appetite to the detriment of foods that are necessary for a balance diet.

Yes, you need carbohydrates, but complex carbohydrates: bread or related products, cereals, potatoes, pasta, rice, and dry vegetables. These starches will be absorbed slowly by your body and will contribute the energy needed during the day.


6. You need vitamin C for vitality

Vitamin C, which fights fatigue and infections, is necessary for the proper assimilation of foods. You will find it in raw vegetables and fruits. Use lemon juice to season your raw vegetables to add even more vitamin C.


7. You need pantothenic acid to help you avoid hair loss and broken nails.

A Diet that is both varied and adequate will cover your needs.


8. You need magnesium to help avoid cramps.

You can get magnesium in whole-wheat cereals, soy, dried fruits, and chocolate. Be careful with chocolate because it also is high in fat.

A balanced, varied, and ‘sufficient’ Diet is the key to returning to your pre-baby weight:

When you finish breastfeeding, we can propose a diet that will help you reach your desired weight.
Your Diet will be balanced and personalized to you needs, lifestyle, and food preferences.