You do not need expensive foods to eat well in pregnancy. A mix of everyday foods, eaten regularly, gives you and your baby most of what you need. Your daily iron and folic acid tablet covers the rest.

Build each meal from three parts

Try to include something from each group, most days:

  1. Energy foods — ugali, rice, cassava, sweet potato, bananas, bread.
  2. Body-building foods — beans, lentils, groundnuts, eggs, milk, fish, chicken or meat. Small dried fish such as dagaa are low cost and rich in protein and calcium.
  3. Protective foods — dark green leaves like mchicha and cassava leaves, plus fruit and vegetables of different colours.

In the second half of pregnancy, add one extra small meal or snack each day — for example, a boiled egg, a cup of milk, or a handful of groundnuts.

Help your body use iron

Many women become low in iron during pregnancy, which can make you feel very tired. To get the most from iron-rich foods and your iron tablet:

  • eat them with fruit or vegetables that contain vitamin C, such as oranges, mango, guava or tomatoes
  • drink tea and coffee between meals rather than with them, because they reduce how much iron your body takes in

If you crave soil or clay, tell your health worker. It is common, and it can be a sign of low iron.

Drinking

Drink clean water often, especially in hot weather. Boil or treat water if you are not sure it is safe.

Avoid alcohol completely during pregnancy — no amount is known to be safe for your baby. Keep tea and coffee to two or three cups a day.

Keeping food safe

  • Wash fruit and vegetables with clean water.
  • Cook meat, fish and eggs until they are cooked right through.
  • Choose milk that has been boiled or pasteurised.
  • Wash your hands before cooking and eating.

When eating is hard

Feeling sick in early pregnancy is common. Small, frequent meals often help, as can plain foods like bread or porridge first thing in the morning. It usually eases after the first three months.

Go to a clinic if you cannot keep any food or water down for a day, or if you are losing weight. Help is available, and you do not need to wait it out.

A note on supplements

Take the iron and folic acid your clinic gives you every day. Please ask your health worker before taking any other supplement, herbal remedy or medicine — some are not safe in pregnancy.