The Healthy Mum-to-be Diet

You are pregnant and eating right has never been more important. By eating right, you get the nutrients you need to gain sufficient weight during your pregnancy, and your baby gets the nutrients he needs to develop well in the womb. Good nutrition increases the chances for a smooth, comfortable pregnancy by helping to alleviate common problems such as morning sickness, heartburn and constipation.

Now, what is good nutrition? It is eating a varied and balanced diet according to the Food Guide Pyramid – a good habit that should be practised regardless of whether you are pregnant or not.

Once you conceive, however, your body goes through remarkable changes and your nutrient needs increase dramatically. You can meet most of these needs not by doubling (or tripling) your portions but by continuing to eat according to the Food Guide Pyramid and choosing nutrient-rich foods. Below is a list of foods all pregnant mums should emphasise:

Grains are full of carbohydrates that give your body energy to go through the rigours of pregnancy. Many wholegrain, fortified and enriched products also contain fibre, iron, B vitamins, minerals and protein.

Fruits & vegetables are rich with vitamins and minerals and fibre. Highly pigmented, fat-soluble compounds called carotenoids are also naturally present in many yellow, orange and red fruits, and dark green vegetables.

Meat, poultry, fish, eggs & beans have plenty of protein, B vitamins and iron. Protein is crucial for your unborn baby’s growth, especially during the second and third trimesters.

Dairy products contain calcium, which helps build your baby’s bones and teeth. They also have vitamin A, vitamin D and protein.

Supplements are encouraged because most pregnant mums will not be able to meet the exceptionally high demands of iron from a normal diet alone. Folic acid supplements are absolutely necessary to prevent some birth anomalies.

Let’s Talk About Red Palm Oil

Just one tablespoon exceeds the recommended daily allowance of beta-carotene, vitamin A and vitamin E! What is red palm oil and how can it benefit you and your unborn baby?

Palm oil is derived from the fleshy portion of the oil palm fruit. Palm oil, in its natural form, is red because of its high content of beta-carotene (the same compounds found in tomatoes and carrots). It turns yellow when it goes through a boiling process, which destroys its colour and carotenoids.


Red palm oil is highly beneficial for you and your unborn baby. Did you know that it contains 15 times more carotenes than carrots and 50 times more than tomatoes? Carotenes help maintain growth and the integrity of cells and immune function in the body. In other words, it keeps your skin beautiful and helps to prevent infections!

Red palm oil is the richest natural source of tocopherols and tocotrienols, the super antioxidants of the vitamin E family. These antioxidants help fight heart disease, lower bad cholesterol levels, neutralise free radicals and even prevent cancer.

Abundant in omega-3 and -6 fatty acids, red palm oil helps to reduce the risk of heart disease, decrease triglyceride levels, lower blood pressure, reduce blood clotting and enhance immune function. It also promotes healthy brain development in the foetus.

100% NATURAL, 100% SAFE

Red palm oil is a cholesterol-free, trans-free and non-genetically modified oil. Because of its natural consistency, it does not require hydrogenation, which creates trans fatty acids.

Once the Big Day comes and baby is born, the great care you have taken with your diet so far should not change. After all, you will now be breastfeeding and the quality of breast milk is determined by what you eat! So, do continue eating a healthy diet. Make wise food choices that emphasise nutrient density … for both you and your new baby.

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