Managing Holiday Cravings for Pregnant Women

The holiday season in Kenya brings family gatherings, festive meals, and a wonderful array of traditional treats. From mandazis to nyama choma, it’s a season filled with mouth-watering delights.

However, for expectant mothers, managing holiday cravings with both health and baby in mind can be challenging. Imagine standing before a spread of festive dishes, wondering how to indulge responsibly without missing out on the joy of the season.

By embracing a few simple alternatives, pregnant women can enjoy the flavours of the season while keeping their health in check.

Sweet treats

Holiday tables are often filled with sweets like cakes and mandazis. Instead of indulging in these, try satisfying your sweet tooth with fresh fruit salads made from local fruits like mangoes, pineapples, and bananas.

Drizzle a bit of honey or sprinkle some cinnamon for a touch of extra flavour.

Fruits are naturally sweet and packed with vitamins that are beneficial during pregnancy, like vitamin C and folate.

Whole grains over white ugali

Staple foods like ugali are essential during the holidays, but white maize ugali has less fibre and fewer nutrients. Try preparing ugali with brown maize flour or millet for a healthier option.

These whole grains are more filling and provide fibre that aids digestion, which can be helpful in reducing constipation – a common concern during pregnancy.

Drink wisely

Sugary sodas are a popular drink option, especially at social gatherings. For a healthier alternative, opt for fresh fruit juices or herbal teas. Drinks made from fresh passion fruit, pineapple, or tree tomatoes are delicious and refreshing.

You can also try herbal teas like chamomile or ginger, which can aid digestion and help with nausea. Just remember to drink in moderation and avoid caffeine.

Local fats over fried foods

Fried foods like samosas and bhajias are popular during celebrations, but they can be heavy on unhealthy fats. Instead, try enjoying healthy, local fats from snacks like roasted groundnuts or a few slices of avocado.

Both are rich in healthy fats, protein, and essential vitamins, which help with the baby’s brain development and keep you feeling satisfied.

Healthier chips

Chips are a go-to snack, but they’re often fried in oils that can be heavy.

Try roasting nduma (arrowroot) or sweet potatoes in the oven with a bit of olive oil and a sprinkle of salt.

These are rich in fibre and nutrients, and the natural sweetness of sweet potatoes can help curb cravings for sugary snacks.

Dark chocolate over milk chocolate

When you crave chocolate, choose dark chocolate with a higher cocoa content (70% or more) rather than milk chocolate, which is often high in sugar.

Dark chocolate has antioxidants and is less sugary, making it a healthier option. While dark chocolate may not be as widely available in every store, many supermarkets in Kenya now stock it, especially during the holidays.

Grilled meat over fried meat

Nyama choma (grilled meat) is a staple in Kenyan gatherings, but fried meats tend to be higher in unhealthy fats.

Opting for grilled over fried meat is a healthier choice, as it contains less oil but still has the same delicious flavour. Just be mindful of portion sizes and avoid charred sections, as these can contain harmful substances.

Githeri over refined carbs

Instead of refined carb-heavy dishes like pasta or white rice, go for a classic Kenyan dish like githeri, a hearty mix of boiled maize and beans. Githeri is rich in protein and fibre, offering a balanced and filling meal that will satisfy without causing sugar spikes. You can also add vegetables like carrots and greens to make it even more nutritious.

Local spices instead of sugar

To bring out rich holiday flavours, use Kenyan spices like ginger, cinnamon, and cardamom, which can add natural sweetness and depth to foods.

For example, you could add a pinch of cinnamon to oatmeal or sprinkle ginger into tea. Spices can elevate flavours without adding extra sugar, allowing you to enjoy naturally sweet foods and drinks without worrying about sugar content.

Enjoying the festive season as an expectant mother means being mindful of food choices without missing out on the holiday spirit. By incorporating local, healthier alternatives, you can indulge in the season’s flavours while ensuring you and your baby receive the nourishment you need.

Opt for whole grains, fresh fruits, lean proteins, and locally available ingredients to satisfy cravings. Remember, the most enjoyable holiday is a healthy one.