Tips for a healthy pregnancy

Your breasts will begin to change, the dreaded morning sickness appears for most of us. Weigh-Less has a few tips to help your pregnancy along in the right direction:

• For morning sickness: Get out of bed slowly

• Also try eating some dry crackers, dry popcorn, or dry cereal before getting out of bed

• Try to always eat small, frequent meals throughout the day, at least six small meals a day, half snacking and half proper meals.

• Snack on plain, easy to digest foods such as dry crackers, whole-wheat toast, or fruit

• Avoid greasy food

• Avoid spicy food

• Try eating cold food

• Drink water or suck ice to prevent dehydration after vomiting.

• Contact your doctor should you vomit more than twice a day.

WHY IS EATING RIGHT SO IMPORTANT?

Eating right will help maintain a healthy weight. This will improve your chances of giving birth to a full-term, healthy baby. Eating right will also help meet your increased need for iron and will prevent iron-deficiency anaemia and will help prevent common pregnancy problems.

ALSO READ: Protect your unborn child

• It will provide the extra energy that pregnancy requires.

• It will speed up your recovery after delivery.

• It will ensure sufficient high quality protein intake for optimal development of your baby. It will reduce the risk of birth defects.

• It will supply calcium for bones and teeth.

HOW CAN WEIGH-LESS HELP YOUR NEEDS?

• Vitamin needs: Most Weigh-Less Plans, ensure that you will receive an excellent source of vitamins. Choose food from the best group, and follow the full pregnancy formula
• Mineral needs: Receiving a mineral-rich diet should not be difficult if you are eating a variety of food and following the Weigh-Less Target plan.

• Fibre: A diet sufficient in fibre can prevent many digestive tract problems during pregnancy. A diet including a variety of fruits, vegetables, whole grains, legumes, nuts and seeds will enable you to reach the recommended amount of daily fibre. Drinking 8 glasses of fluid daily will also help alleviate constipation.

• Good nutrition is vital for the health of your baby. Restricting food can result in your baby being deprived of essential nutrients, which may result in premature delivery, low birth weight or health problems later on in your child’s life.

• Your appetite may increase. Satisfy your hunger by choosing healthy nutritious food. As your pregnancy progresses, you’ll need a little more energy to meet all requirements
Too much weight gain can result in the following:

• Extra stress on your joints

• Increase in the risk of developing preeclampsia

• Lower back pain and difficult labour and delivery
Start making healthy changes such as changing to fat free milk, substituting fruit and low fat options for unhealthy snacks, and choosing leaner cuts of meat.

• Open air exercise such as a brisk walk, can also help in combating constipation by regulating intestinal functions.

• To alleviate water retention try to stay off your feet for as long as possible. Lying flat with your legs slightly raised to help the blood flow back to your heart can usually relieve swelling.

WEIGHT LOSS AFTER GIVING BIRTH
Pregnancy does not have to mean saying goodbye to a slim figure. Following a healthy eating plan during pregnancy will ensure that you do not gain excessive amounts of weight.

• Extra weight is usually due to the enlarged breasts, and a small amount of extra body fat needed to supply energy for breast feeding.

• This fat should disappear very easily if you breast feed and follow a healthy eating plan. If you don’t breastfeed it may be more difficult to lose weight.

• Weight control through sensible eating and partaking in appropriate exercise is about the best way of ensuring a healthy pregnancy for both you and your baby.

RECIPES FOR TWO – you and your baby!

BANANA MUFFINS (makes 12)

Preparation: 30 min, cooking: 60 min

INGREDIENTS
240g whole-wheat flour
30ml (2 tbsp) oil
5ml (1 tsp) baking powder
210g mashed bananas
Pinch of salt
100ml milk
2ml (1/2 tsp) cinnamon
1 egg
5ml (1 tsp) mixed spice
2 sweetener

INSTRUCTIONS:

Beat the egg with the milk and set aside.

Sift dry ingredients together.Gradually add the oil, milk, and sweetener.

Mix to combine.

Fold banana into mixture.

Lightly grease a muffin tray.

Spoon the muffin mixture into the tray.

Bake in a preheated oven at 180 degrees until the muffins have risen.

Insert a skewer into the centre of a muffin, if it comes out clean then the muffins are cooked.

CRUSTLESS HAM & CORN QUICHE (serves 4)

INGREDIENTS
200g corn kernels
180g lean ham, chopped
30g onion, chopped
15ml fresh parsley, chopped
2 Bega superslim cheese slices, cut in small pieces
1 plain yoghurt 0% Yoplait
125 skim milk
2 eggs, beaten

INSTRUCTIONS:
Grease a shallow baking dish with non-stick cooking spray. Arrange corn kernels ham, onions, parsley and cheese in the dish.

Beat the yoghurt, milk and eggs together.

Pour yoghurt mix over corn mixture in baking dish.

Bake at 160 degrees for 40-50 minutes, or until set.

Serve with crisp green salad from daily allowance.