Good food DOES NOT cost more

Pregnancy is an opportunity to relook your whole family’s eating habits. Keep the focus on simple, good food and you could all benefit and save some money at the same time. All you need is a little planning.

It is important that key nutrients like calcium, omega 3, choline and folic acid are included in your diet. To get these nutrients, a healthy diet should include wholegrain carbohydrates, fresh fruit and vegetables, low fat or fat free dairy products, lean proteins and unsaturated fats, says dietitian Claire Julsing Strydom. “The more variety, the better the nutrient intake of the diet will be,” she says.

WHAT IS A HEALTHY DIET?

If you are unsure how to change your diet for the better, start by substituting your everyday foods with healthier ones.

Make the swop from white bread to low GI seed bread. Swop white rice for brown. Change from full cream to skim milk for the adults in the house, but stick to full cream for the toddlers. Start your day with a good breakfast. Not eating in the morning may result in a drop of glucose, which can cause irritability, headaches, lack of concentration and an increase in appetite. It can also result in weight gain, as you overcompensate for the loss of key nutrients at breakfast by eating more fat-rich, high-energy foods later in the day. Set the table the night before and sit down to breakfast together as a family.

You should be eating little and eating often when you are pregnant, with highly nutritious foods that will curb your hunger, suggests dietitian Tabitha Hume. The reason you get hungry after eating a certain type of food is that every food affects your blood sugar differently. Eating five smaller meals per day will ensure regulation of blood sugar levels and curb nausea and runaway appetite, and your baby will get all that is needed without you losing or gaining too much, says Tabitha. Rather than eating quick energy releasing foods that don’t curb your hunger (like chocolate), rather snack on fruits, vegetable sticks, yoghurt, cracker breads or nuts. All of these are great snacks for you toddler too or lunchbox staples for your older child.

NUTRITIOUS DOESN’T MEAN EXPENSIVE

Eating nutritious foods does not have to be expensive, assures Tabitha. Most people get confused about what health foods actually are. They are not always the most expensive items. “To define a healthy food, it needs to contain a high percentage of good nutrients and a low percentage of potentially harmful ones,” explains Tabitha. For instance, nuts are healthy because they contain good fats and oils (good for the heart, skin and brain), and they also contain several minerals that are important for your immunity. Look at the shopping list on the next page for more examples of healthy foods.

Once you understand which foods are healthy, making good and cheaper food choices is easier. Always include fruit and vegetables in your diet. You can buy in bulk according to the specials or buy cheaper options such as apples or frozen vegetables. Also include at least five portions of slowrelease, high-fibre carbohydrates in your diet. Cheap examples of these are beans, lentils, chickpeas and pearled barley. Sweet potatoes are also a low GI (will keep your blood sugar levels regular) and affordable option. Just bake in the oven, and eat with some grilled chicken strips.

Proteins can also be affordable if bought in bulk. A large pack of skinless chicken breasts can be frozen and used as you need. Remember, proteins should be lean and cooked in very small amounts of oil, and should always have the skin and visible fats removed before cooking.

A PROACTIVE APPROACH

One strategy that ensures a healthy diet that is also budget-friendly is being a proactive eater – not a reactive eater. Reactive eaters eat on the run. They react to hunger or tiredness by eating whatever they can lay their hands on, even if it’s junk food. Or they go without food all day and end up overeating when they finally stop to eat. Sound familiar? This strategy ends up affecting your budget, as all the small trips to the shop add up. Proactive eaters are always prepared. They keep stashes of food in their bag – like nuts, trail mixes, fruit or cartons of yoghurt. If you are still going into the office, try bringing your own healthy snacks and meals to work. This way you won’t be tempted to stop by the vending machine or visit the canteen. The amount of money often spent on quick takeaway meals is exhorbitant. By preparing a proper shopping list and adding snacks to your list, you can save money and improve your eating habits.