[Blog] 38. Diet & Fitness during Pregnancy + Postpartum
Ft. Eshanka Wahi
In this enlightening episode of the Modern Indian Parent podcast, we sat down with Eshanka Wahi, a culinary nutrition and holistic wellness coach. She shared invaluable insights on navigating diet and fitness during pregnancy and postpartum, emphasizing the importance of nourishing our bodies while managing the challenges of motherhood. You can listen to the full episode:
Eshanka’s Journey with Clean Eating
Eshanka’s journey began during the pandemic when many reevaluated their lifestyles. She started sharing her recipes and healthy eating tips online, which resonated with a growing audience. Eshanka stated,
“It was all very organic and soul-driven.”
Her approach centers around clean eating, making it enjoyable rather than restrictive, a philosophy particularly relevant for mothers navigating postpartum challenges.
How Soon Should We Expect to Bounce Back Post Giving Birth?
One of the most pressing questions for new mothers is how quickly they should expect to "bounce back" after giving birth. Eshanka addresses this concern by highlighting that every woman's recovery is unique. She explains,
“If you're healthy, anytime between three to six months is a good time to start getting back into shape.”
This perspective allows mothers to grant themselves grace rather than succumbing to societal pressures to return to their pre-pregnancy bodies immediately.
Does Breastfeeding Make You Lose Weight?
The misconception that breastfeeding leads to automatic weight loss is another topic Eshanka tackles. She shares her personal experience, noting that she gained weight while breastfeeding due to increased calorie needs.
“It’s not a fact that breastfeeding will make you lose weight.”
Instead, she emphasizes maintaining a balanced diet during this time, as the body requires more calories to support lactation.
Do We Need to Focus on Ghee, Roti, Sugar to Increase Breastmilk?
When discussing postpartum nutrition, Eshanka mentions traditional beliefs surrounding foods like ghee and sugar for boosting breastmilk production. While these foods can play a role, moderation is key.
“It’s important to focus on healthy foods rather than just increasing sugar intake.”
New mothers should prioritize balanced meals that provide essential nutrients for themselves and their babies.
What Food Groups to Focus on Postpartum?
Eshanka stresses the importance of incorporating healthy carbohydrates, proteins, and fats into a postpartum diet.
“Healthy carbs, not simple carbs, are such good ways to eat complex carbs and get the nutrition that we need.”
This balanced approach ensures that mothers not only recover physically but also maintain energy levels to care for their newborns.
How to Stay Motivated to Stay Healthy During Postpartum?
Staying motivated during the postpartum phase can be challenging. Eshanka suggests creating a supportive environment that encourages healthy habits.
“Planning your meals, not having junk food in your house, and keeping healthy snacks accessible can make a significant difference.”
This strategy not only helps in personal health but also sets a positive example for the family.
When Is It Okay to Start Working Out Post Giving Birth?
Eshanka notes that the timing for resuming workouts varies based on individual circumstances. Generally, she advises starting light exercises around 10 to 12 weeks postpartum, depending on the type of delivery.
“I think after your second routine check, which is 10 weeks, is a very safe period.”
She encourages mothers to listen to their bodies and consult with healthcare providers to create a tailored fitness plan.
Do You Need to Eat for Two?
A common myth is that pregnant women should eat for two. Eshanka clarifies that this is not necessary.
“You do not need to eat for two, especially in the first 35 weeks.”
Instead, she emphasizes the importance of nourishing oneself with healthy foods rather than indulging in empty calories.
How Much Weight Gain Is Normal During Pregnancy?
Eshanka advises that a healthy weight gain during pregnancy is typically between 8 to 12 kgs. She explains that while some weight gain is necessary, excessive weight can lead to complications.
“Anywhere when it goes to a point of 14, 15 and above that's not healthy.”
The Focus of Nourishing Your Body During Pregnancy
Throughout pregnancy, it is crucial to focus on nourishing the body. Eshanka highlights that mothers should aim for a balanced diet rich in vitamins, minerals, and healthy fats.
“You need to create a healthy lifestyle from now on.”
Are Supplements Needed During Pregnancy?
Eshanka recommends supplements to support nutritional needs during pregnancy.
“It’s very important to take supplements to do your blood work and understand what you're deficient in.”
This approach ensures that mothers are meeting their nutritional needs while supporting their health and that of their baby.
Top Tips for Moms When It Comes to Nutrition (
To wrap up the discussion, Eshanka offers several actionable tips for mothers:
Focus on Whole Foods: Prioritize nutrient-dense foods over processed options.
Plan Meals Ahead: Having a meal plan can help avoid unhealthy snacking.
Stay Hydrated: Drink plenty of water to support overall health.
Include Healthy Fats: Incorporate sources like avocados, nuts, and seeds into your diet.
Eshanka concludes with a powerful reminder that a happy, healthy mom leads to a happy, healthy family.
“A happy mom is just everything that a mom and a child needs.”
Join us as we explore more of Eshanka Wahi's valuable insights on maintaining health and wellness during motherhood. You can watch the full podcast episode