Better discusses nutrition for pregnant women. Including daily caloric intake, types of foods to eat, and what one must do for exercise.
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Audra Lowe: Okay we’re back with out hot topics and I’m joined by Tracey Mallet, who is a fitness guru and also the author this fabulous book called Super Fit Mama. You’ve got two kids now, their ages are? Tracey Mallet: They’re 7 and 5. Well, time flies. Audra Lowe: 7 and 5—I know—and you know, you have a lot of great tips in here about nutrition. And I have to ask you before we get to what you say your biggest tips are. Did you know a lot of these beforehand or you’re just sharing these information with other women or is this information that you wish you knew beforehand? Tracey Mallet: It was information that I wish I knew especially my first pregnancy. The second pregnancy, yes, I put all this into play. But I learned like most women out there and this is one of the reasons why I wrote book. Is that you pregnant and it’s the biggest time in ones woman’s life where you’re looking for that valuable information on what do I need to for exercise, what do I need to eat, what are the food that are really important for your self and for your baby. So it was an interesting time so, yeah, I wish I knew a lot of that stuff— I’m not having more children so we’ll not be putting it into play. Audra Lowe: Okay. Now, in terms of nutrition, what should new moms focus on when it comes to breastfeeding, there’s a lot information out there— Tracey Mallet: Well, breastfeeding what most women don’t realize is that you’re actually giving your child between 400 and 700 calories a day in milk. So even if you would do no activity, body needs and extra 500 calories to make that milk— Audra Lowe: Jus to produce the milk, okay. Tracey Mallet: Yeah. So obviously, we do not want to be cutting calories, it’s not the time to cut calories. The minimum amount of calories you should be eating today is 18 hundred, in my opinion, you’re not going to get the most a most balanced nutrition now in calcium. So you’re really looking about 2000 calories a day. Audra Lowe: -- your weight as far as how much you’re losing, you shouldn’t too much weight while you’re breastfeeding? Tracey Mallet: Absolutely not. I mean they—experts recommend between 1 and 1 and a half pounds maximum a week. So for most women and they’ve got like 30 pounds to lose, 40 to 50 pounds to lose, that’s not a nice figure, they want to lose 5 to 10 pounds a week. But if you’re doing that and breastfeeding, you’re putting yourself and your baby at risk and so, it’s something you should consider—it’s a small amount. Obviously, you’re going to lose more at the beginning, you know, you lose the weight—the placenta and the fluid and everything but then it just stop—slowing down, and it really should be not more than 1 to 1 and a half pounds a week. Audra Lowe: And that calories, you really have to watch your calories, I mean, if you think it’s over—you don’t have to worry about your calories. But you really have to pay attention to how many calories you take in each day when you’re breastfeeding. Tracey Mallet: Yes, you do because you need to eat a well balanced diet. I mean, it’s very important that you—especially for brain development of your child—and make it 3 fatty acids, it’s really important, and a lot of flax seed, a lot of whole foods, nuts, I mean, what should perfect for moms, you’re on the go, you’re looking for snack, nuts! Get a quarter cup of nuts, put them in, great snack, the whole foods keep your sugar level balanced. And cause you should be need eating like every 2 to 3 hours, especially when you’re breastfeeding, you need a lot of water. Drink always have, water on the go because these things are really important, you want your milk to be as nutrient dense as possible. Green leafy vegetables, abundance of them, carry carrots as your little snacks, not these – high processed food, you should got – of – that’s going straight into the milk, and that’s what you’re giving your child. So, if anything, I think pregnancy is the time—and after having a baby where you’ve go think—you’re no
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