Last updated on Jun 11th, 2021 at 12:54 pm

Energy needs are increased both during pregnancy and during breastfeeding which leaves mothers often feeling a free reign to consume whatever their hearts desire.

The problem with this is, any excess weight gained during pregnancy becomes harder to lose after pregnancy. Although weight loss is faster if a mother chooses to breastfeed, there is again that increased risk of eating the “wrong” foods in compensation for energy burnt during breastfeeding.

Ensuring that a variety of vitamins and minerals are consumed is essential and this is achieved by eating a variety of foods.

Remember, that all pregnancies are different and intolerances to food can develop as well as gestational diabetes and high blood pressure.

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The following meal plan can be used as a basic guide in terms of meal frequency and meal ideas but note that portion sizes are specific to each individual. Also remember to;

  • Eat until you are full
  • Ensure that you drink plenty of clean, safe water in order to stay hydrated.
  • Avoid fried foods and rather bake, boil, grill and steam meat and vegetables.
  • Use olive oil rather than sunflower or canola oil
  • Use herbs to flavour foods rather than using an excess of salt and spices.
  • Using fresh produce over frozen or canned products is also encouraged as these have a higher vitamin and mineral content.

Remember as a parent that your children learn their habits from you, so encourage health from the start and this will soon enough become the norm for them too.

Your seven day meal plan

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