Namita Jain - Fit Pregnancy: The Complete Health Plan For You And Your Baby

Fit Pregnancy

The Perfect Health Plan for
You and Your Baby

N AMITA J AIN

Foreword by
D R R.P. S OONAWALA

Contents

I have treated thousands of pregnant women over the last several decades. It has been an honour and a privilege to be doctor, friend and confidante to my clients in this, their most vulnerable yet miraculous time of their life.

In my experience, most pregnant women need a little handholding to remain fit during pregnancy. Some guidance, a feeling that they are not alone that others, including their husband, share their turmoil, their emotional and physical upheavals.

Namita Jain, a certified lifestyle and health management specialist, provides all this and more in this book. She packs in a punch and covers topics that concern every pregnant womans well-being. She advises on diet during pregnancy, a subject that has perplexed women since time immemorial. What should a woman eat during pregnancy? What kind of food is good for her and her baby? How much should she eat and how?

Her Square Meal mantra, where the four sides of a square represent the four vital food groups that are essential for a well-balanced diet, is simply and succinctly explained. I strongly recommend that it be adopted by everybody, pregnant or otherwise.

Fit Pregnancy even answers the numerous questions we gynaecologists are constantly asked. It addresses common concerns during pregnancy everything from mood swings and heartburn to back pain and round ligament pain. Namita suggests simple yet effective ways to deal with them, based on her clients experiences and actual case studies.

She has devoted an entire segment to exercise of both body and mind, using her experience in this field to demonstrate exercise safety and benefits. She suggests tried and tested exercises for the nine months of pregnancy. She stresses, as I do to all my clients, that you must enjoy this wonderful time in your life and in nine months you are going to witness perhaps the greatest miracle of mankind the birth of your baby.

In my opinion, Fit Pregnancy is one of the most comprehensive books on all things related to pregnancy. It is a must-have if you are pregnant or planning a baby.

Dr Rustom Phiroze Soonawala

Padma Shri MD, FRCS, FRCOG, FICOG

Congratulations,
youre going to be a mother!

From here on, life as you know it will never be the same again. You will experience euphoria along with some trepidation. Right now you have more questions than answers. How do I stay healthy? How do I ensure that my baby is healthy? How can I have a normal delivery?

I am going to hold your hand and guide you through your rough and smooth times, making sure you and your baby get the best advice there is.

This book contains simple, hands-on suggestions that can be easily integrated into your lifestyle. Be prepared to be amazed at how quickly your body begins to respond. Not just on the outside, but also on the inside. Get ready to get super fit. So that when your baby arrives you are brimming with joy and good health.

Heres to a fit, safe and dare I say it enjoyable pregnancy!

Rich, fatty foods are like destiny:
They too shape our ends.

Anonymous

Women the world over have a common grouse were hardly ever happy with our weight, whether were pregnant or not. Years of brainwashing by films, television and advertising have left an indelible mark on us.

Some women are scared to get pregnant for fear that they will not get back their original figure and keep putting off the decision to have a baby.

Take the case of my client Yasmin, a mother of three.

I gained a lot of weight during my first pregnancy. I felt so self-conscious and miserable about my body that I didnt appreciate the miracle that was taking place. The second time around I was determined to make the most of it. I heeded the advice I was given, ate healthy and didnt put on excess weight. I enjoyed it so much that I decided to go for baby number three. The important thing is to feel good and happy about your pregnancy and eat healthy, fresh food regularly.

I applaud Yasmins pragmatic outlook and hold her as a shining example to all my clients. You will and must gain weight during pregnancy. After all, you have a small being growing inside you and you owe her the best possible start in life.

My advice: accept the inevitable. You now have a legitimate reason to put on weight, so stop feeling guilty and enjoy piling on the extra kilos!

People keep telling me I need the extra energy. Why?

Your energy needs increase during pregnancy because of the additional energy required for the following:

The growth and physical activity of the foetus

The growth of the placenta

The increase in your body size

The additional work involved in carrying the weight of the foetus and extra maternal tissues

The slow but steady rise in basal metabolic rate during pregnancy

So, here comes the question thats on all your minds

How much weight should I put on?

In a healthy pregnancy, experts recommend a weight gain of about 11 to 14 kg.

During the first trimester you may put on 1 to 2 kg. You may even lose up to 2 kg as a result of morning sickness. Do not get anxious about the weight loss or gain and try and eat 6 to 8 small meals through the day to keep up your strength. Drink plenty of fluids to make up for the loss of fluids that takes place when you vomit. Your baby will be nourished with all the nutrients you have accumulated before conception.

During the second trimester most women put on about 1 to 2 kg per month and during the third trimester you could gain about 2 to 3 kg per month, because your baby is growing rapidly.

Women who are underweight at the start of their pregnancy need to gain more weight than women who are overweight. The recommended weight gain for women carrying a single baby:

Women who are close to their normal weight: 11 to 14 kg

Overweight women: 7 to 11.5 kg

Underweight women: 12.5 to 18 kg

How much is too much? And how little is too little?

The ideal weight gain during pregnancy will vary from woman to woman. This is because of differences in height, weight, physical activity and metabolism. Your gynaecologist can help you determine a target that is right for your body, your health status and your pregnancy.

Pre-existing health conditions like diabetes may influence how much weight you are able to put on during your pregnancy. Certain genetic factors may also play a role in determining how big you get.

Eating more calories than you and your baby need is not only unnecessary, it is not smart, and can lead to excessive weight gain. Eating too few calories, on the other hand, is potentially dangerous. As the pregnancy progresses, women who dont consume enough calories during their second and third trimester can seriously hamper the growth of their babies.

Where does the weight go?

The weight is accounted for by the pregnancy and the resulting changes in you.

Healthy weight gain distribution is 1 to 2 kg in the first 13 weeks. After 13 weeks, you should ideally gain 2 kg per month, till delivery.