Nutrition for Woman
Good nutrition is an important component of a healthy lifestyle and a healthy baby. The best time to review your nutritional status to make appropriate changes is prior to conception. A very important time of fetal development is during the first several weeks of pregnancy when many women may not even realize they are pregnant. The nutritional changes that should occur prior to pregnancy must be individualized based on your medical status, weight and eating habits.
It’s been a tough 9 months, but you made it! Good nutrition is critical in the post-natal period to help you recover and keep up with the demands of motherhood. Now is the time to provide the best nutrition for you and your baby!
Whether you are breastfeeding or bottle feeding, proper nutrition is important for your recovery from childbirth. Be sure to include plenty of calcium, protein, iron, zinc, and vitamins A, C, and E in your diet to aid in your full recovery and help you maintain your strength. An extra benefit of eating a healthy diet is that proper nutrition will help you cope better with the inevitable fatigue that the new demands of motherhood bring on.
Most women will need to eat and drink fewer calories and get the right amount of healthy foods to lose weight. Increasing exercise or physical activity may help with weight loss, but choosing healthy foods (lean protein, whole grains, vegetables, and fruits) is what works best for many people to achieve a healthy weight.
Although being lean can often be healthy, being underweight can be a concern if it’s the result of poor nutrition or if you are pregnant or have other health concerns. A person’s build depends largely on genetic factors, which is why it is difficult for a naturally thin person to put on weight. The human body can change to a limited extent through weight training and increased food intake. Gaining or regaining weight can be just as difficult as losing weight. When done in a smart, healthful way, many of the same basic principles apply to both gaining and losing weight.
Active females and competitive female athletes have unique energy and nutrition issues compared to their male counterparts. The most common nutrition issues center around getting adequate energy to meet the energy demands of sport, activities of daily living, and reproduction, and selecting appropriate foods to get the nutrients required to support high levels of physical activity, building and repair of bone and muscle, and overall health