Gestational diabetes diet plan- A healthy diet for you and your baby

Your body went through a lot of changes during pregnancy and childbirth. A healthy diet is one of the best ways to promote your recovery.

Many breastfeeding moms feel extra hungry, which makes sense: Your body is working around the clock to make breast milk for your baby. Eating small meals with healthy snacks in between – the way you may have done during pregnancy – is a good way to keep your hunger in check and your energy level high

Just because your baby won't be harmed by your occasional dietary lapses doesn't mean that you won't suffer. When you don't get the nutrients you need from your diet, your body draws on its reserves, which can eventually become depleted. Also, you need strength and stamina to meet the physical demands of caring for a new baby.

Don't count calories

Instead of counting calories, follow your hunger as a guide to how much you need to eat.

There's no single answer to how many calories a nursing mom needs. But in general, most women who are breastfeeding need about 500 calories

more than moms who aren’t – that are a total of 2,000 to 2,500 calories per day.

The exact amount depends on a number of individual factors, such as your weight, how much exercise you get, how your metabolism works, and how frequently you're breastfeeding.

If you're concerned about putting on excess pounds, talk to your healthcare provider about your body mass index and what you can do to maintain a healthy weight.

The best plan: Lose your pregnancy weight gradually. Plan to take up to a year to get back to your pre-pregnancy weight.

If you're overweight or obese, you may be able to start trying to shed pounds earlier but first ask your doctor for advice. And be sure to stay hydrated – sometimes dieters cut back on water when they eat less food.

 

Most women can safely lose 1 pound each week by combining a healthy diet with moderate exercise. Don't try to lose weight by dieting until at least two months after your baby is born. A reduced-calorie diet in the first couple of months could sap your energy and diminish your milk supply.

 

A sudden, large drop in your calorie intake can affect your milk supply, so don't go on a crash diet to lose weight quickly. If you're losing more than 1 pound a week after the first six weeks, that's a sign you need to take in more calories.

 

The weight gained in pregnancy helps build energy reserves for your recovery and for breastfeeding. After delivery, good nutrition helps you to stay healthy, active, and feeling your best. Whether you breastfeed or formula feed, you need to eat a healthy and balanced diet.

Canada’s Food Guide

Canada’s Food Guide explains the amount and types of food you need, as well as the importance of physical activity in your day. Following Canada’s Food Guide will help you to make good choices from four food groups:

·         vegetables and fruit

·         grain products

·         milk and alternatives

·         Meat and alternatives.

The Food Guide’s tips will help you to:

·         reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer, and osteoporosis

·         contribute to your overall health and vitality

·         Meet your needs for vitamins, minerals, and other nutrients.

Losing Weight

·         Many new mothers want to lose their pregnancy weight quickly, but extreme dieting and rapid weight loss can be hazardous to your health.

·         It can take several months to lose the weight you gained during pregnancy. Try cutting out high-fat snacks and focusing on a diet with plenty of fresh vegetables and fruits, proteins, and whole grains. Use Canada’s Food Guide to help you create a sensible plan.

·         Losing 1 to 2 pounds per month for the first 6 months (or until you reach your desired weight) is safe for both you and baby.

Vitamins and Nutrition after Pregnancy

Some women develop anemia during pregnancy and after childbirth. Anemia is a condition in which the body does not produce enough healthy red blood cells to carry oxygen around the body to all the tissues and organs. See your health care provider to diagnose and advise you about anemia.

·         Symptoms of anemia include feeling tired, weak, dizzy, short of breath, or having headaches.

·         You need to eat foods with iron, protein, and other nutrients if your body is to produce healthy blood.

·         You can help prevent anemia by eating more iron-rich foods, such as green leafy vegetables, red meat, nuts, fortified cereals, or by taking iron supplements if recommended by your health care provider.

·         Vitamin C helps your body to absorb the iron in foods. One way to add vitamin C to your meals is to drink a glass of orange juice.

Healthy Eating Keeps Mom and Baby Healthy

Your breast milk is nature’s perfect recipe for your baby’s growth and development.

·         Avoid foods with added fat, sugar, salt, and chemicals.

·         Eat when you are hungry and stop when you feel full.

·         Water, milk, 100% pure vegetable and 100% pure fruit juices are good choices when you are thirsty.

·         Stay away from nicotine and other poisons. If you cannot quit smoking, try not to smoke at least an hour before the next feeding.

·         Talk to your health care provider if you are taking any medicine. This includes medicines that you can buy without a prescription.

·         Foliate is a vitamin found in dark green vegetables, citrus fruit, and whole grains. Ask your health care provider if you need extra foliate while breastfeeding.

·         Limit the amount of alcohol and caffeine you consume. Caffeine is found in coffee, tea, cola, and chocolate.

Eat many different kinds of foods

50 mind trick for weight loss

You know there is no magic way to shed pounds or become fit. The only way to get there is through hard work and eating right. Yet you can give yourself a leg up in the process by changing how you think about food, weight loss and eating healthy. By changing how you think, you’ll also change how you act and hopefully impact your health for the better.

Meditation can play a key role in helping you overcome food issues and create the body you want to have now. Awareness, consciousness, focus and concentration developed through yoga practice and meditation will help you to embody these key points. Here are 50 tips to help you learn some tricks to get your mind ripe and ready for weight loss. General These general tips will help you learn to adapt your thoughts to healthy weight loss. 1. Be patient. Losing weight in any kind of healthy way is going to take time. Give yourself a break and relax, and the weight will come off. 2. Don’t stress. Stressing about weight loss will likely only make it harder to lose.) 3. Be realistic Setting unrealistic goals for your weight loss isn’t healthy for your body or mind. Get your mind set on more realistic accomplishments and you’ll be happier and healthier.) 4. Create a routine. Success with any weight loss program requires creating a routine and sticking to it in what you eat, when you work out and how you think about your progress.) 5. Listen to your body. It will tell you when you aren’t eating enough, you’re eating too much, or you’re pushing yourself too hard.)

6. Use your imagination. Our imaginations are powerful things and you can use yours to picture your body and your life the way you really want it to be.) 7. Take it slow. You cannot expect to change your mindset or your body overnight. Take the process slow and steady for the best results.) 8. Be honest with yourself. Being honest might be more difficult or more painful, but you cannot move forward in changing your body or how you think about it without facing some hard truths about yourself.) 9. Find out what you truly want. The reality is that you might not be ready to lose weight or commit yourself to the work that it takes. Find out what you truly want in your life. Knowing that you really, really want to lose weight can be a huge factor in motivating you.) Mindset Learn how to change your mindset with these tips.) 10. Always be accountable. There is no one else who is responsible for you losing weight. You have to be accountable for what you eat and how often you work out.) 11. Break the cycle of excuses. We all make excuses to try to justify our behavior, but these kinds of excuses aren’t doing you any favors when it comes to weight loss. Force yourself to accept your failures and work to improve them.) 12. Deal with your emotions. For many people, food is an emotional thing and a coping mechanism for other things that aren’t right in their lives. If you want to change your mindset about your body, you’ll first have to deal with these powerful emotions.) 13. Make the decision to be thinner. Sometimes all it takes is a firm resolution to make a change in your life. If you want to lose weight, make the choice to do so and let your actions follow suit.) 14. Take responsibility. No one is forcing food down your throat or keeping you from the gym. Once you realize that and can take responsibility for your own actions regarding your health and fitness, you’ll be one step closer to meeting your goals.)

15. Think clearly. Weight loss, body image and personal health can be emotionally charged issues. When you think about these things it it important to separate them as best you can from your emotions and make logical, thoughtful decisions about what is best. For instance, our emotions might tell us we need a piece of cake after a hard day, but our logical thinking would tell us it will only make you feel worse about yourself.) 16. Change your programming. Many of us have programmed our brains to think we are fat, unhealthy and will never look or feel like we want to. Thinking this way is often a self-fulfilling prophecy, but by changing your mental programming, you’ll change what you’re capable of in weight loss.) 17. Stay positive. There is no upside to negative thinking when it comes to losing weight. Staying positive will help you feel better about yourself, keep you motivated and reduce stress — all of which will help you lose more weight.) 18. Train your mind to think in your best interest. If you want to lose weight, focus on replacing your unhealthy thoughts with healthy ones. After a while, you will think less unhealthy thoughts and be a step ahead in reaching your goals.) Motivation Give your mind some motivation with these ideas.) 19. Pick out a motivational photograph. Whether you want to look more like you did 20 years ago or have the physique of someone else you admire, choose a photograph you can look at when you’re struggling to help keep yourself motivated.) 20. Set smaller daily goals. While your larger goals are important, focusing on smaller, individual goals will give you more of a sense of accomplishment and change your mindset on a daily basis.) 21. Use support from friends. There are few things that can change how you feel about yourself and your progress like motivation from friends around you.) 22. Reward yourself. When you’ve worked really hard for something it’s only fair to reward yourself. Give yourself an indulgence, though not a food-related one, that you’ve really been wanting.) 23. Tell yourself you can do it. Change your mindset about weight loss by constantly reminding yourself that no matter how hard it is that you can and will do it.) 24. Never stop thinking about your goals. Keeping your goals in mind throughout the day will help motivate you and keep you on the right track.) 25. Surround yourself with good role models. You won’t do yourself any favors when you’re trying to lose weight if you surround yourself with people who practice bad habits and influence you to do so as well. Spend time with friends who motivate you to be healthy instead.) 26. Have a mantra. Finding your own personal weight loss mantra can be a great way to help keep yourself positive and focused on your goals.) 27. Look at the bright side. Setbacks don’t have to ruin your motivation for weight loss. Instead, think of them as a chance to work harder and prove your commitment to your goals.) 28. Create a map to your health and happiness. Spending some time laying out your goals, collecting photos that motivate you, and planning out your steps along the way can help make process easier, more real and something you’re more motivated to do every day.) Food Change your relationship with food by changing your thoughts using this advice.) 29. Think yourself out of bad habits. Bad habits with food don’t have to take down your weight loss goals. Instead, use the power of your mind to fight these bad habits. It will take some doing but you can overcome them.) 30. Look at food differently. Food isn’t your enemy or your friend — it’s neutral. Learn to look at food as a source of nourishment rather than a reward or a way to deal with emotions.) 31. Picture what food is doing for your body. When you look at what you’re eating, picture what that food can do for your body and how the nutrients will help you feel.) 32. Allow yourself to eat when you’re hungry. Losing weight should never mean starving yourself. Listen to your body and feed yourself when your body tells you it’s hungry. Just make sure it’s actually hunger and not boredom or thirst you’re giving into. Likewise, stop eating when you are full.) 33. Eat foods you crave. You can have foods you crave while you’re trying to lose weight if you can do so in moderation. Keeping things totally off limits could cause you to binge.) 34. Be conscious. Always be aware of what you’re eating. Eating mindlessly while watching TV can lead to a lot of unwanted and unneeded calories.) Self-Image How you see yourself can make a big impact in how much weight you lose. Try these solutions to feel good about yourself no matter how much you weigh.) 35. Change how you think about your body. If you think you are a fat person, you’ll likely stay that way. Train your mind to see yourself as attractive at any weight and you’ll see more weight loss progress.) 36. Get control over your thoughts. When your thoughts are out of control it’s easy to think cruel things about yourself and put yourself down. When you start to feel your thoughts heading in that direction, take the wheel and steer them somewhere positive.) 37. Stop looking at the numbers. Weight isn’t everything when it comes to health. Some people look super skinny and feel healthy at one weight while another person might be totally different. We all have our own comfort zone, so listen to your body, not the scale.) 38. Focus on how you feel. You might not have met your goal weight yet, but focusing on changes in how you feel can help keep you motivated and feeling good about yourself.) 39. Stop berating yourself. Negative thoughts aren’t going to help you lose weight. If you have a misstep or aren’t progressing as fast as you’d like, never berate yourself. Simply get up the next day and start again from a positive standpoint. 40. Fill yourself with love. If you want to get the most out of your weight loss journey, make part of the process learning to truly love yourself. No one is perfect so get a handle on accepting and appreciating your faults.

41. Take pride in your appearance.It doesn’t matter how much you weigh, you can look good and feel good about yourself. Shower, put on a fragrance, style your hair, and wear your favorite clothes. It will change how you see yourself and how others see you as well. Meditation Learn how to turn your meditation practice into a reflection on your personal weight loss goals with these tips. 42. Imagine yourself eating like you should be. The more you imagine it, the more likely it will become reality. 43. Picture yourself thin. If you believe that you can and will be thin, then you give yourself the motivation and drive to actually make it happen. 44. Think about activities you’ll do when you’re thin. If you’re too overweight to do things you love right now, picture yourself doing those things as the new, thinner you. 45. Relax. You can’t take control over your thoughts and your mind if you’re stressed out and distracted. Simply relax and let go the problems of the day. 46. Picture yourself wearing something you’ve always wanted to wear. A big reason many people want to lose weight is to fit into the clothes and style that they love and admire. Get a mental picture of how you’ll look sporting something you’ve always wanted to wear to give you some motivation. 47. Imagine that you love to exercise. Rely on the power of imagination to help give yourself the initiative you need to get fit and in shape. 48. Don’t let negative thoughts interfere. It’s easy to think negative thoughts about yourself when you’re tackling a big and difficult obstacle like losing weight, but you have to make sure to keep these kinds of thoughts out during your meditation. Replace them with happy, supportive ones instead. 49. Kick all unhealthy habits and foods out of visualization. Don’t let your mental fantasies include unhealthy foods and behaviors. You might really crave them but the purpose is to retrain your mind to let them go. 50. Breathe deeply and calm yourself. Once you’re calm, relaxed, and in control of your mind and body, you’ll be able to start thinking clearly about who and where you want to be.