The World Health Organisation (WHO) recommends exclusive breastfeeding for the first 6 months. Consult your doctor for advice on when to introduce complementary foods to your baby. Breastfeeding should continue for as long as possible after introduction of complementary foods.
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Congratulations on the effort you took to reach your healthy weight! Maintaining a healthy weight is not easy but at the same time it is not as difficult as it seems. By following these easy and simple tips that we have listed below
and discussing your calorie breakdown of your meals and your food list with your dietician, you will be able to maintain your weight and prevent unnecessary weight gain. Do not forget that exercise plays a role in weight management as well.
Good to Remember
If you want to maintain your weight, you can exchange one food with another from the same food group, this way you would not be adding any extra calories to your diet.
So, if you don't want a piece of sliced bread, you can exchange it with ¼ loaf of Arabic bread or ½ cup cooked pasta or 1 small baked potato. Same thing goes for meat, if you do not want to eat any meat at dinner, you can exchange it for eggs or low fat cheese.
Here’s a sample daily menu for weight maintenance offering some choices (be aware that the below quantities differ according to your weight and level of physical activity):
Snack: One fruit of your choice
Snack: Two fruits or one cup of unsweetened juice or a small piece of a treat that you like! Good to Remember
Did you know that one glass of fresh juice is equivalent to two pieces of fruits? Go for the fresh piece instead as it has more fibre and is lower in calories. Dinner
Can be similar to breakfast or lunch choices; however a sandwich is one of the best choices:
Discussing your eating habits and lifestyle with your dietician will help you get an idea of the right portions to eat in order to keep yourself in shape and to plan healthy food choices. A maintenance diet is a way of life which is flexible and takes your food likes and dislikes into consideration.
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