WORRIED ABOUT BEING OVERWEIGHT

Q: I was already 10kg overweight when I fell pregnant and now that the second trimester has started I’m noticing even more weight piling on. I’m so worried. I know that of course this is not the time to diet, but I’ve also heard that gaining too much weight can be bad for me and the baby. What should I do? A: Nazeeia says: Overweight and obesity can present health challenges during pregnancy, so it is best if women can get to a healthy weight before they fall pregnant. However, in South Africa, women’s rates of overweight and obesity are high, and these less than ideal conditions for pregnancy need to be managed. Pregnancy is not the time to think about dieting and weight loss. Instead, if you are overweight, focus on the healthy eating of a variety of nutritious foods, and make sure that your weight gain is monitored at your antenatal check-ups. Also focus on light exercise such as walking. Overweight and obese pregnant women would benefit from seeing a registered dietitian who can assist them with an eating plan that will support baby’s growth and ensure that they gain weight within healthy parameters. To eat healthily on a budget, here are some sensible tips: •Eat fruits and vegetables that are in season and more affordable. •Get your family members and neighbours to shop with you for bulk fruits and vegetables that are more cost-effective. •Start a vegetable garden using water-saving ideas at home or in your community. NGOs such as Soil for Life and many more help households and communities to sustainably increase their access to fruits and vegetables. Spend less money on fizzy cold drinks, junk food and take-aways, and use what you save to buy seasonal fruits and vegetables instead. •You can save money by reducing your meat intake by half and instead use beans, split peas and lentils to bulk up your favourite meat dishes. These legumes are a more affordable, healthy vegetable protein source that also include the B-vitamins and folic acid. •Buy frozen vegetables when they are on promotion – they contain as much or even more nutrients than vegetables which have been on the shelf for an extended period of time. Iron and folic acid are essential nutrients needed for a healthy pregnancy. Even if you can’t afford a pregnancy supplement, you can get access through state antenatal services. Supplements such as folic acid, iron and calcium are included in the state’s free healthcare. Affordable food sources that provide the nutrients that are vital to a baby’s healthy development are green leafy vegetables, such as spinach and morogo. Legumes such as beans, split peas and lentils are good sources of folic acid and iron. You can also find staples such as maize meal and brown bread that are fortified with folic acid and iron. Amasi and milk provide calcium. Tinned sardines and pilchards provide calcium and iron, and chicken livers are another good source of iron. Keep in mind that what you do not consume also counts towards the healthy development of your baby. Don’t drink alcohol when you are pregnant. All forms of alcohol could be harmful to your baby and the safest choice for your unborn baby is not to drink any alcohol at all when you are pregnant.