You are expecting! Congratulations, Makorokoto, Amhlope! So, what should you be eating to support you and your little human? At the same time, how do you deal with nausea (kumira moyo/ukneka), vomiting (kurutsa/ukuhladza), cravings and dislikes as the reaction/s to food, smells and tastes become intense? Since what you eat as a mother is the key source of nutrition for your child, it is best that you take in wholesome foods and drinks to ensure that you and your baby are having a varied range of vitamins and nutrients critical for the onset of growth and development for your baby. While the quantity of food may increase as you’re now eating for two or more (in cases of multiple expected births), it is also important to consider the quality and variety of food you are having.
Not only are you are supporting the nutritional needs of your growing baby and ensuring that your pregnancy, birthing and postnatal health experiences are better by eating well, you also are ensuring that your health check-ins are encouraging. For some, pregnancy is a time when they reflect and adjust the dietary needs to more healthy food options and habits. While excessive weight gain is a concern for you and your baby, a healthy and natural weight gain during pregnancy is the norm. Healthy weight gain is essential to accommodate increased metabolism and tissue production as well as your baby’s growth. A mother’s weight gain during pregnancy helps determine a child’s weight at birth. At least 2.27Kg (5lbs) is gained in the first three (3) months then it increases on average to 1/2Kg (1lb) per week to a maximum of approximately 12.7kg (28lbs) to reflect the temporary surge of breast and uterus size, blood volume, tissue and fluid increase as well as an increase in maternal body fat. A good gauge for weight gain is as follows:
12.70Kg – 18.14kg (28- 40 lbs.) for underweight at conception
11.33Kg to 15.88Kg (25-35lbs) for normal weight gain
The weight gain that occurs in the last three months is mainly the result of the weight increase of the fetus. So, reducing healthy and adequate food intake during this time may result in critical damage
to the baby. On average you should aim for about 1900 calories per day in the first trimester
and increase to 2200 calories per day during the second and third trimesters. This comes up to about 300 extra calories each day. These calories should come from a balanced healthy diet of protein, fruits, vegetables and whole grains like zviyo (millet, amabele) and rupiza (cowpeas).
Typically, the first trimester is a bit challenging with nausea, fatigue, lack of motivation, cravings, a repulsion to certain foods/smells, and adjusting to pregnancy.
Things to make note of:
Food cravings (havi yechikafu ) Try to listen to your body. If you find yourself craving carbohydrates, try replacing refined carbs with complex whole carbs like brown/ wild rice (mpunga) or mutakura. Also drink more water, include more protein and a variety of fruit
Vegetables: You may find you have a dislike for certain types of food, specifically vegetables. Try different ways to include them in your meals (as a smoothie or mash or in soups) without eating them as they are.
Protein: Repulsion to protein – If you find yourself having problems with protein, try out different types of sources of protein such as beans, fish, red meat, chicken, seeds/nuts). Listen to what your body needs/wants.
Protein - About 3-4 servings per day (60-100g of protein) is a good guide. A serving of protein is one egg, about the size of a deck of cards for meat or ½ cup of legumes (sugar/ butter beans, lentils), 2-3 tablespoons of nut butter (peanut, hazelnut, almond).
Avoid raw and uncooked or smoked seafood, raw fish or sushi, hot dogs, meat spreads or luncheon (cold) meats unless they are heated or steaming hot before consuming, as well as raw eggs as these can also be harmful to the baby.
To reduce the risk of listeria, avoid processed meats such as hot dogs (unless reheated), polony, ham and other deli/cold meats
Also avoid unpasteurized milk (raw milk from any animal that has not been pasteurized to kill harmful bacteria) and foods such as soft cheeses (feta, fresco, blue-veined cheeses) unless pasteurized.
Meal Planning: Pre-plan meals in bulk so you can make large amounts of food that can be frozen and reheated for times when energy is low. Dishes such as casseroles, curries or soups are perfect pre-plan meals.
Colorful Plates: Try to incorporate foods from all food groups – ensure your plate is colorful and varied
Rule of thumb; Brown and unrefined foods are awesome, refined foods are not
The Supplement Question:
To supplement or not to supplement? Note, every woman who is pregnant needs to take prenatal vitamins. It is important to check the brand/s of prenatal vitamins to ensure that they are toxin-free, with no harmful coloring, fillers and additives and more importantly, make sure the vitamins are effective. Aside from prenatal vitamins here are other vitamins/supplements worth considering taking:
Folate
Is a B vitamin for reducing the risk of spinal cord defects in pregnancy and has also been shown to support a healthy placenta. Associated deficiencies include maternal anemia, neural tube defects, prematurity, congenital heart defects, cleft pallet, miscarriage and low birth weight. It is also recommended that all women of childbearing years take folate supplements. Dosage: 1 mg daily of biologically active form 5-MTHF –folate. Higher doses are recommended for women who have higher BMIs, epilepsy, and/or blood sugar abnormalities or at higher risk for neural tube defects. Folate rather than folic acid should be taken as folate is more available.
Folate Food sources: Oranges, strawberries, green leafy vegetables (rape, covo, kale), pumpkin leaves, spinach, beetroot, broccoli, cauliflower, avocado, fortified cereals, peas, pasta, beans, and nuts.
Calcium
Essential for healthy teeth and bones
Maintaining good blood pressure and preventing pre-eclampsia.
It may be challenging to get the daily required amounts from food alone, so a supplement is important. Calcium combined with magnesium helps to decrease leg cramps which tend to occur in the third trimester. Calcium as a supplement is best absorbed in a 2:1 ratio with Magnesium
Dosage:1200 mg daily in the form citrate or hydroxyapatite
Food sources: Dairy products (yogurt, cheese), soya milk, fortified almond, rice and coconut milk, dark green vegetables(broccoli, spinach), almonds, black strap molasses, tahini, chia seeds, tofu, and seaweeds.
Iron
Supports healthy hemoglobin production during pregnancy as expectant mothers tend to have a higher risk for anemia.
Dosage: 30 mg daily. Look for iron chelates or bisglycinates.
Food sources: Beef, dried beans, spinach, dried fruits, wheat germ, iron-fortified oatmeal or grains.
Vitamin D
Supports bone health and the immune system, prevent pre-eclampsia, improves mood, and reduce the risk of autoimmune diseases for the baby later in life. Gestational deficiencies are associated with osteoporosis, autism in children, gestational diabetes, low birth weight and increase rates of C-sections.
Dosage: 1000 IU daily. Needed for the absorption of calcium. Blood tests can indicate any deficiency, otherwise it is often included in a pre-natal vitamin.
Food sources: Direct sun exposure, egg yolk, salmon, cod liver oil, and fortified dairy.
Omega-3 Fatty Acids
Fatty acids are vital for the brain, eyes, and heart development of a fetus. Deficiency in omega-3 may lead to mood disorders like post-partum depression. Fish oils are therefore beneficial for post-delivery mental health.
Dosage: 800 mg daily.
Food sources: Salmon, mackerel, Chia seeds, sardines, walnuts, eggs, and flaxseeds.
Probiotics
These provide beneficial bacteria for the digestive system that are critical, especially during pregnancy. Good flora/bacteria that helps to reduce yeast infections, supports mood, and reduce pediatric allergies and eczema. During the birth process, babies naturally culture their beneficial gut bacteria by passing through the birth canal, which is rich in these microorganisms. Probiotics support your microbiome and ensures your baby’s flora is optimal. Probiotics also help the mother supports the immune system and reduces the risks of constipation during pregnancy and Group B strep.
Food sources: Fermented foods like sour porridge and yogurt, kombucha, miso, kimchi, and—what all pregnant women want—pickles!
Red Raspberry Leaf Tea
Tonifies and strengthens the uterus muscles and pelvic region, promoting efficient labor and birthing process. Rich in vitamins C and E, calcium, iron, and potassium.
Dosage: From the third trimester on drink one cup of steeped tea twice daily.
Eating well and taking supplements that best support your unique nutritional profile are fantastic ways to ensure you are providing your growing baby with the vitamins and minerals they need to thrive! As always, consult with your health care provider before starting any supplement regime.
Ideally, it is best to coordinate your nutrition and supplementation with a trained holistic/natural medicine practitioner. Eating well for you and your baby ensures you and your baby remain healthy during the pregnancy, child birth and beyond.
Resources:
Sarah Wild – Eat Healthy, Be Healthy -Pregnancy, Lactation, Children; Belgravia 0777 650 800
Merete Horn – Mums and Tums Breastfeeding classes (24+weeks – group and private) 0772 363 989
Amanzi Market is a fresh food fair held every Friday from 9 AM to 1 PM at Amanzi Restaurant on Enterprise road, Harare. This fair is all about promoting wholesome eating and buying local. There is a great spread every week with so much to offer whether you are watching your weight and want preservative free dishes and ingredients or you are a strict Vegetarian. The market is held in the Restaurant garden.
The Maasdorp Avenue Market is a food market located in Belgravia, Harare. One of the oldest open markets in the city, it was founded on the principle of bringing fresh produce to the customer at reasonable rates. Shoppers get to shop in a relaxed family-friendly atmosphere at a leisurely pace. The Market offers a variety of products for your pantry with everything from grains, vegetables, eggs and poultry, jams and preserves, Nuts and seeds, baked delights to dairy products. The Market is open on Wednesdays and Saturdays between 9 AM and 12 PM. Contact - Call 077 450 2607
The Upmarket Maasdorp Farmers Food Market is located on Maasdorp road in Belgravia, next to Bottom Drawer. It runs every Wednesday and Saturday morning and it offers a wide range of fruits, vegetables, various other food products and crafts. Visitors can pop in to shop for impressive locally made handicrafts for the home, for gifts and items for personal use.
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Written by Dr Nyarai Paweni (USA – ND), Naturopathic Physician, Health & Wellness Expert, Speaker, Educator & Entrepreneur (Doctorpreneur). Co-Founder of WIRED 2 Love & Thrive, mental wellness initiatives for men and women. Natural Therapists Council Zimbabwe (NTCZ) – Councilor & Vice Chairperson, Zimbabwe Association of Natural Health Practitioners (ZANHP) - Board Member and Traditional Medicine Practitioners Council (TMPC) - Member, Illinois Association of Naturopathic Physicians (ILANP) - Member,
W. Sagehw.com e:info@sagehw.com, FB: sagerhealth. Twitter: @DrNyarai, IG:Sagerhealth
Julez... we are soooo alike. I had the pumpkin leaf drama. Boiled and salted, no oil no tomato or onion. Gosh those moments were savage. I look back and ask how I made it!! At least we were on course, and ate well despite how weird it was for everyone else. Like the good doctor is saying, listen, your body will tell you what you need. Thanx for sharing Julez!
Talk about cravings Janet...I drooled for roughly cut mustard greens (tsunga) in tomato soup... 🤪 Husband had to beg me to stop cooking such.