Weighty Matters

Most would agree that good nutrition is a core requirement for good health and well-being, and an ideal weight profile. There are a number of nutritional guidelines that can make a positive difference in everyone’s lives, whether overweight or not.

As health professionals, midwives themselves should ideally portray a positive example, and they should be very sensitive to passing on realistic, kind, innovative and effective advice in the nutritional and weight department!To help you fulfil both these agendas, gradually try and introduce as many of these as possible in your life, and advise those in your care to do the same:

Be seated when eating so that your body can concentrate on digestion
Eat neither too quickly nor too slowly
Avoid ice cold drinks as this counteracts the heating activity of digestion
Drink little at meals so as not to dilute digestive juices
Eat to comfort levels and avoid over-eating
Avoid leftovers as freshly prepared food is the healthiest
Don’t eat when you feel that your last food is not yet fully digested
Cut down on animal fats, proteins and foods generally
Increase fresh fruit and vegetables substantially
Respect the individuality of taste buds – not all foods suit all people
Include plant foods from all the vibrant colours nature provides
Sip hot water each morning and evening
Breakfast can be a fruit only meal with very good results for health
Snack on fruit until the main meal at lunch
Have the evening meal no later than 3 hours prior to bedtime
Good mood of the cook and at mealtimes is an important part of nutrition

Healthy weight loss

If you or those in your care are carrying excessive weight, apply to yourself and suggest to your clients these principles too:

Replace supper with nutritious, chunky soup (no bread) 3 x/week
When craving sweets, first eat two fresh dates
Minimise processed and saturated fatty foods
Don’t skip meals on a regular basis unless fasting under medical care
Try to have a light breakfast, your main meal at lunch and a medium supper
Keep meals simple with not too many ingredients at the same time
Chew food thoroughly, remembering that digestion starts in the mouth
Eat a raw salad before each main meal

Sister Lilian’s safe weight loss guidelines

If you need to lose 1-5kg:

Drink at least 1.8l water/day
Have a fruit-only breakfast 2x/week
Concentrate on veg & fruit in the diet

If you need to lose 6-10kg:

Drink at least 1.8l water/day
Have a fruit-only breakfast 2x/week
Replace supper with nutritious soup 2x/week but have no bread

If you need to lose 11-20kg:

Drink at least 2l water/day
Have a fruit-only breakfast 3x/week
Have your main meal at lunch 3x/week
Replace supper with nutritious soup 3 x/week but have no bread
Have supper at least three hours before retiring
Have the homeopathic remedy 2x/day to help anxiety & coping ability

If you need to lose 21+kg:

Drink at least 2l water/day
Have a fruit-only breakfast 4x/week
Have your main meal at lunch 4x/week
Replace supper with soup 3 x/week, no bread
Have no second helpings at supper and this meal must be at least 3 hours before retiring
Have a homeopathic remedy 2x/day to help anxiety & coping ability
Go to sleep by 22h00 and rise by 6h00