Eating well during pregnancy

pregnant-mom-articleWritten by: Azza Motara (Registered Dietician, and Mom of 2)

As a mother embarks on her gestational journey, many are left pondering if they are making optimum nutritional choices. Choosing wisely makes for both a healthy mom and baby during and after that precious bundle has arrived.

First trimester: There is no need for increased kilojoules during this time. Exhaustion, nausea, food aversions and vomiting during this time make optimum nutrition rather tricky so eating in response to hunger and what a mother is able to tolerate is best. But this need not be a time of only toast and ginger biscuits! Try rice/oat cakes with a little hummus and a dash of lemon juice, fruit juice ice-lollies (watermelon blended with mint and lemon is great), cold crudités, fruit and veggie kebabs or yogurt and smoothies placed in the freezer.



Baby Nasal AidEvery year, families face their share of colds and/or the flu. As concerned parents we take our sick children to the doctor, and are often surprised or confused when we are not given a prescription to get them antibiotics. But your doctor could be doing you and your child a favour by not prescribing antibiotics.

Antibiotics1 are powerful medicines that fight infections caused by bacteria. They either kill bacteria or stop them from reproducing. The body's immune system then is able to fight the infection successfully. Used properly, antibiotics can save lives.



The Flu

Baby Nasal AidInfluenza1, or what we commonly refer to as 'the flu', is an illness caused by viruses that occur mostly in the winter months in South Africa. It is easily confused with the common cold, which is also a winter illness caused by viruses. The flu and colds are caused by different viruses.

Flu and colds spread easily from person to person through droplets that are distributed through the air when an infected person coughs or sneezes or, quite commonly, through hand-to-hand contact.

Viruses that cause influenza can infect the nose, throat, sinuses, upper airways and lungs. There are three types of flu viruses: types A, B and C. You may be infected with any combination of the viruses in the same season, even, although not often, at the same time.



Weaning Your Baby

Weaning your BabyWritten by: Kerryn Gibson (Dietician)


Weaning describes the process of introducing solid foods into an infant's diet. From birth up until the age of 6 months breast milk and/or an appropriate infant formula provides adequate nutrition to support growth. From 6 months onwards, these can however be inadequate as a sole source of nutrition. Although infant formulas are fortified with important nutrients, breast milk does not provide adequate levels of vitamin D or iron. For this reason the latest age solids should be introduced into an infant's diet is 6 months. From a developmental point of view the earliest solids should be introduced is 4 months of age.


Weaning should be a staged process spread over a few months. By the time a child is 12 months, and provided they have no underlying problems, they should be eating the usual family diet. In order to achieve this, parents need to ensure that they provide a variety of tastes and textures to their babies as well as encourage self-feeding.



What to do about Nasal Congestion and Colds in Babies

If your baby has a stuffy nose, don't worry – there are some easy ways to help make him/her more comfortable.


For the first few months of their lives, babies breathe mostly through their noses. This is because they have not yet learned to breathe through their mouths. Babies also have very tiny, narrow nasal passages and this means that they can easily become blocked. Even a small amount of secretions or mucus can result in them sounding "snuffly". The most common cause for nasal congestion is a cold, because babies' immune systems are still developing, but even changes in air temperature and humidity may contribute to a baby's nose becoming partially blocked.


Immune Lay the Groundwork

A healthy, balanced foundation for your baby's immune system starts with breast-feeding, good nutrition, a non-toxic environment, and some physical fun. Remember: they're relying on you for the best start.

Children are constantly exposed to bugs and toxins, but this doesn't mean they'll necessarily fall ill. The key to a healthy child is a healthy immune system – it protects and forms natural defences to fight off disease.


Boost your child's immune system


Things that go Bump

You'd love to wrap everybody you love in cotton wool so they'd never get hurt, but, alas, that's just not possible. Babies and young children are particularly prone to bumps and bruises, because they're exploring the wonderful world of crawling, walking, and playing. Most of us know what to do in case of serious injury (we recommend taking a first aid course), but what about daily little boo-boos?


Tonsil Trouble

Hi, I'm Sister Lilian

I'm South Africa's leading pregnancy and parenting advisor and author. Renowned, respected and loved for my caring, supportive and practical advice, I've assisted parents and mothers-to-be for the past 21 years.



Sore throats and sick toddlers = mayhem and stress. But equip yourself with Sister Lilian TonsiCare and a practical 'to-do' list, and you'll be ready to face the situation with confidence and compassion.


A Remedy for Tummy Turns


By Helena Crouse – excerpted from Vitalise magazine


We've all experienced the discomfort of feeling queasy and most moms have been overcome with panic when their little ones fall prey to tummy woes, rushing them to a pharmacy or doctor straight away. But how do we know what caused the tummy turn in the first place?

Let's break down some of the different causes of nausea and introduce you to the perfect Sister Lilian Remedy for tummy turns: Sister Lilian NausiCare.