Heat: a balanced diet for pregnant women

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Extract from the article: The heatwave represents a particular challenge for pregnant women. Extreme heat can intensify the discomforts of pregnancy and increase the risk of dehydration, with serious consequences for both mother and...

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The heatwave represents a particular challenge for pregnant women. Extreme heat can intensify the discomforts of pregnancy and increase the risk of dehydration, with serious consequences for both mother and baby. Maintaining optimal hydration and adopting a balanced, appropriate diet are essential if you are to get through this period with peace of mind.

For the well-being of pregnant women and mothers-to-be during heatwaves, there are a number of recommendations to keep you hydrated, provide your baby with essential nutrients and feel your best despite the high temperatures. Taking care of yourself is essential for the well-being of your unborn child.

Women's needs in these times

Hydration takes on an even greater dimension during pregnancy and in hot weather. Water requirements increase considerably. Pregnant women are advised to drink at least 2.5 to 3 liters of liquid a day, equivalent to around 8 to 12 glasses of water.

To vary the pleasures and optimize hydration, alternate plain water with light infusions (making sure they are compatible with pregnancy), clear broths, natural fruit juices with no added sugar and coconut water, renowned for its rehydrating properties. Pregnant women should also include water-rich fruits and vegetables in their diet. Watermelon, melon, cucumber, tomato, zucchini, orange and pineapple contribute to daily hydration while providing essential vitamins and minerals. Be very careful about drinks that can promote dehydration. Limit coffee, tea and sugary soft drinks, and avoid alcohol. For effective hydration, it's best to drink small quantities regularly throughout the day, rather than large quantities all at once. Always keep a bottle of water close at hand. Finally, pay attention to your body's signals. Dark urine, intense fatigue, dizziness or dry mouth can be signs of dehydration and require prompt medical attention.

Tips for a suitable diet

In these hot weather conditions, the diet of pregnant women must be both nutritious and easy to digest, so as not to accentuate the feeling of heat and tiredness. Give preference to easily digestible foods, opting for light dishes with little spice. Strong spices can raise body temperature and cause digestive discomfort.

Ensure an adequate intake of lean protein, essential for baby's development. Grilled fish, white meat (such as skinless chicken), eggs and local legumes (cowpeas, lentils) are excellent sources of protein. Integrate local cereals such as rice, millet, sorghum and fonio for a sustainable energy intake. These cereals can be eaten in a variety of forms (porridge, patties, etc.).

Above all, increase consumption of local vegetables, rich in vitamins, minerals and fiber. Baobab leaves (kodoro), okra, carrots and green beans are particularly interesting for their nutritional qualities.  Use good sources of fat in moderation. Peanut oil, sesame oil and shea butter can be used in small quantities for seasoning and cooking.

Balanced, moisturizing menus for pregnant women

Breakfast : Millet porridge prepared with curdled milk and garnished with a few pieces of fresh mango. Accompanied by a light infusion of lemongrass leaves.

Morning snack : A portion of watermelon or fresh papaya for hydration and vitamins. A small handful of roasted peanuts for energy.

Lunch : Light millet paste with mild okra sauce and light fish soup. A fresh cucumber and tomato salad seasoned with a drizzle of olive oil. A glass of low-sugar homemade bissap juice for hydration and antioxidants.

Afternoon snack : A glass of fermented milk for calcium and probiotics.

Dinner: A salad with a variety of colorful vegetables. A portion of baked or grilled chicken. For hydration, a glass of fresh coconut water.

The main objective is to maintain a varied diet, rich in water and essential nutrients to support pregnancy and the well-being of the mother-to-be and her baby, even when the heat becomes more intense.

Esther KOLANI

Article validated by Coura Yasmine Sandrine Zerbo /Ouedraogo Dietician-Nutritionist specialized in parenteral and enteral nutrition (Burkina-Faso)