PREGNANCY
2
Eating for
two?
Nutritional expert Azza Motara-Abraham outlines
how to achieve optimal health through your diet
“ You are what you eat.” Have
you wondered how true this
statement really is ?
A human being is made up of roughly
62% water, 23% protein, 13% fat and
2% vitamins and minerals. Every single
one of these molecules comes from the
food you eat and drink.
Researchers in the field of epigenetics
have expanded on this by proving that
children are not only what they eat,
but also what their mothers ate during
pregnancy. Therefore, no time is more
important for optimal nutrition than
when a mother is pregnant.
With winter here, physiologically we
crave foods that provide warmth and
comfort but that are often nutrientdeficient. Clever dietary decisions may
assist an expectant mother in achieving
optimal health for both herself and her
baby, as well as boosting her immune
system in a time when infections
are common.
In addition to a healthy diet a
mother should:
• Start the day with a hearty bowl of
cooked oats. Add warm soy or low-fat
cow’s milk, mixed berries and seeds.
• Forego that cup of coffee and instead
enjoy warm milk-based drinks such as
almond milk with honey, malt drinks or
home-made Chai teas.
A 2008 study found that women who
consumed 200 mg (equivalent to 1
cup of coffee) or more caffe ine per day
had double the risk of miscarriage
compared to their counterparts who
did not drink coffee. So to be safe,
rather avoid it altogether.
Look out for and avoid caffeine in
other products such as teas, soft
drinks, energy drinks, chocolate,
some chocolate drinks as well as
over-the-counter medicines.
• Take a good high-strength
multivitamin and mineral supplement,
as prescribed by a health care
professional. Immune strength is
dependent on a sufficient supply of
vitamins and minerals. Researchers
at the University of Pittsburgh also
found that women who took a prenatal
vitamin regularly in early pregnancy
reduced their risk of preeclampsia, or
pregnancy-induced hypertension,
by 45 %.
• Ingest 1 – 2 g of vitamin C daily to
boost immune health. Be creative in
adding lots of strawberries, citrus fruit
and green leafy vegetables to meals.
Should you succumb to a cold, try an
antioxidant formula with 2 – 3 g of
vitamin C and take it every 4 hours.
This superdose may cause loose bowels
(in which case the dose may be
decreased), but it may greatly assist
in reducing the duration and severity
of a cold.
• Ingest DHA, an essential fatty acid
that literally gives your baby a head
start as it plays a biological role in the
structure and function of the brain,
retina and nervous system, with strong
links to increased IQ in children, as
indicated by a number of studies.
Essential fatty acid intake is further
linked to improved immune function
so ensure you eat oily fish (such as
sardines, organic salmon and mackerel
or herring) up to 3 times a week. As
long as one steers clear of fish high in
methyl mercury (such as shark,
swordfish, king mackerel and tilefish),
oily fish remain both delicious and
versatile when included in winter meals.
Think about a delicate cut of salmon or
mackerel for dinner coupled with
winter vegetables. A handful of freshly
ground mixed seeds (sunflower,
pumpkin, flax, sesame) or 1 tablespoon
of cold-pressed seed oil daily is
also helpful.
• Limit sugar intake as eating or
drinking it curbs immune cells, making
them less effective to fight infections.
• Stay hydrated by drinking 2 litres of
water daily, even if you are not
particularly thirsty. Add mint leaves
and chopped cucumber or lemon or
apple slices to drinking water, diluted
fruit juices and herbal teas.
• Make calories count by bulking up
on fruit and vegetables as the fibre
provides satiety as well as nutrients.
We often use winter as an excuse to
overindulge and this may especially
hold true if a mother feels she is
entitled to be eating for 2. Excessive
weight gain is related to numerous
health problems during pregnancy
and labour.
• Be inventive in the chilly seasons
when lower temperatures are the
perfect time to create delicious, hearty
vegetable stews, tomato and
vegetable-based pasta dishes and
comforting soups.