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Basic feeding practices for pregnant women
A healthy baby comes from a healthy mother. An expectant woman is expected to gain about 10 to 13 kilogrammes during pregnancy.
Expectant mothers should concentrate on increasing nutrient intake, especially in the first and second trimesters, according to Bridget Kezaabu, a nutritionist.
If a woman who is underweight gets pregnant, she is at risk of becoming anaemic and getting pregnancy related complications. They may give birth to under weight babies or if the baby is normal, they are likely to deliver by the C-section.
“Gaining enough pregnancy weight is a sign that a mother is eating enough to support the baby’s needs. Loss of appetite often comes when you get nausea during pregnancy. It affects about 75 per cent of pregnant women. Increasing hormones also play a role in increasing nausea and your sensitivity to smell while decreasing your appetite,” Kezaabu says.
She warns women against eating too little as it impacts on the baby negatively while eating too much brings unnecessary weight gain.
Kezaabu says, “Be active, drink plenty of fluids but no amount of alcohol is safe during pregnancy. Drug use and smoking must be stopped as they increase your risk of miscarriages, stillbirths, placental complications and low birth weight.”
How to feed well
Good nutrition is never more important than when you are pregnant. Amanda Tumwebaze, advises that eating a good, healthy breakfast will increase your appetite. Do not skip it because it helps you prepare for the day.
“Instead of force-feeding yourself larger portions of food, it is better to eat lighter meals but more frequently whenever you feel hungry,” says Kezaabu.
For moments during the day when you get your appetite on track, consume as much protein and complex carbohydrates as you can. This will help your blood sugar stablise and keep you fuller for longer.
Fruits such as bananas yogurt for added calcium and protein as well as whole grains are recommended. Avoid strong-smelling foods that are spicy or fatty.
It is advisable to start taking folic acid at least a month before conception, or at a minimum, at the time of conception.
Folic acid plays a big role in cell growth and development, as well as tissue formation for a foetus and deficiency is likely to cause nerve defects.
Ensure that you consume enough fluids to keep your body hydrated. Warm water with lemon or ginger or ginger tea can be good substitutes for plain water if you are nauseous.
“Establish a regular eating pattern during pregnancy in order to have a healthy child at birth and complement your child’s diet after six months of breast feeding with two proteins (plant and animal) and an energy giving food (carbohydrate source),” Tumwebaze says.
