NUTRITION

INTRODUCTION

Overview

Nutrition is the study of how living organisms obtain and utilize food and other substances to sustain life, including growth, maintenance, and reproduction. It entails consuming the right amount and combination of nutrients to keep your body functioning.

Nutrients are substances that provide nourishment essential for the maintenance of life and for growth.

The six major classes of nutrients are: Carbohydrates, fats, proteins, vitamins, minerals, and water.

Objective

To empower farmers with knowledge and practical skills on nutrition to improve household food security, promote healthy eating habits, and enhance the overall well-being of their families and communities.

Expected outcome

To be able to identify;

• The basic food groups and name examples of food in each food group.
• The functions of different food nutrients in the body.
• Mothers’ nutritional and dietary needs during pregnancy.
• The recommended feeding practices for young children (0-23 months old).
• Mothers’ nutritional and dietary needs during postpartum.
• Various foods that can help achieve food security in our communities.
• Strategies to increase household food security in our communities.
• Ways to prevent food loss and waste.

SUB TOPICS

• Food groups
• My plate
• Nutrition in pregnancy
• Overview of infant nutrition
• Postpartum nutrition
• Overview of food security

                        FOOD GROUPS: DIVERSITY IS KEY

The seven main food groups in Kenya are:

• Starchy foods; They are rich in fiber, energy, and vitamins. They include;

Whole grains such as unprocessed grains, including whole grain wheat, whole maize, whole maize flour, sorghum, and millet.

Refined grains do not have fiber, vitamins, or minerals. E.g., packaged maize flour.

Whole roots, tubers, plantains, such as Irish potatoes, sweet potatoes, cassava, arrowroots, yams, green bananas.

• Fruits and vegetables; They are good sources of vitamins, minerals, and fiber.

Vitamin A-rich vegetables and tubers, e.g., carrots, pumpkins, butter-nut squash, and orange sweet potatoes.

1. Dark-green leafy vegetables
2. Vitamin A-rich fruits (orange-fleshed)

• Legumes, pulses, nuts, and seeds are good sources of protein and fiber. E.g., beans, cowpea seeds, amaranth seeds, groundnuts. Nuts and seeds are also rich sources of good oils.
• Meats, fish, and animal protein products; These foods are rich sources of protein, iron, zinc, vitamin A, vitamin B12, and fat.
• Flesh meats: animal meats, chicken, birds, edible insects.
• Organ meats: liver, kidney, heart and lungs, intestines, and blood
• Eggs are rich sources of protein, fat, and vitamin A.
• Fish and seafood: omena, tilapia, Nile perch, they are a good source of calcium if eaten with bones (omena). The oily fish provide good oils and are rich in vitamins A and D.
• Milk and milk products; They are rich in protein, fat, calcium, vitamin B2 (riboflavin), and vitamin B12.
• They include fermented milk, mursik, cheese, ice cream, low-fat milk, and fat-free milk.
• Fats and oils; provide mostly energy. Some oils carry some vitamins in them.
• Good oils are oils found in plants, nuts, and seeds, and in oily fish. These fats provide energy, and they also help prevent heart disease.
• Animal fats: fat from other animals and chickens provides energy. However, they are not good for our hearts. Eating too much animal fat can lead to heart disease.
• Trans fats: These are fats that are found in margarine and solid vegetable fats. They can lead to heart disease.

• Sugar and sweets; table sugar, juggary (sukari nguru), sugar cane, honey, sugar-based cold drinks and concentrates (processed juices); sugary foods like candies, cakes, biscuits, chocolates, etc.

Spices, herbs, and salt

• These foods are not in a food group. However, they are used in food preparation in our community.
• Salt is used to flavor food. However, too much salt can lead to high blood pressure and heart disease. Use salt sparingly. Always use iodized salt.
• Spices and herbs add flavor to food. They also have disease prevention properties. Examples of spices include garlic, ginger, etc.
• Herbs add flavor to food. They also have disease prevention properties. Examples of herbs include cilantro (dania), lemon grass.

MY PLATE

• A good way to assess if you are eating the recommended amounts is by looking at your plate when you serve food.
• You should strive for the following at your main meals (breakfast, lunch, dinner).
• Fruits and vegetables should make up one-half of your plate.
• Starches should make up one-quarter of your plate.
• Meats or legumes should make up one-quarter of your plate.
• One cup of milk or milk products, water.

How many meals should you eat per day?

• Generally, the recommendation is three main meals (breakfast, lunch, dinner) and two snacks (morning snack and afternoon snack).
• However, this will vary based on each person’s lifestyle and abilities.
• How many meals do you eat in a day?

Preparing nutritious local vegetables involves;

• Choosing fresh produce: Select vibrant, fresh vegetables.
• Washing thoroughly; Rinse with clean water to remove dirt.
• Steaming: Use minimal water and heat to preserve nutrients.
• Using a minimal amount of oil and salt.

                                                SMART PREGNANCY

• Good nutrition is important for a successful pregnancy and child delivery.
• It is important to pay attention to mothers’ nutrition long before pregnancy.
• A woman who enters pregnancy when they are not well-nourished may end up with a failed pregnancy.
• An undernourished mother is likely to have a difficult pregnancy, suffer anemia, premature delivery, have a difficult childbirth, and give birth to a child with low birth weight.
• A child with low birth weight easily gets sick, does not grow well, and is likely to die
• A mother who is overweight or obese is likely to have a difficult pregnancy, suffer from severe hypertension, suffer from diabetes, premature delivery, have a difficult childbirth, and give birth to a child who is very large (too heavy).
• A child who is too heavy easily gets sick, may suffer from diabetes, and is likely to die.
• Therefore, it is important that a mother comes into pregnancy with just healthy weight. Not too thin and not too big. It is also important that a mother gains only the right amount (healthy amount) of weight during pregnancy.

How much weight should a mother gain during pregnancy?

• The amount of weight that a mother should gain during pregnancy will vary based on her BMI at the beginning of her pregnancy.
• Mothers who get pregnant when they are of low body weight (undernourished) are asked to gain more weight during pregnancy.
• On the one hand, mothers who get pregnant when they are overweight or obese are asked to gain less weight during pregnancy.
• No mother should lose weight during pregnancy.

BMI

Body Mass Index is a measure that uses height and weight to estimate body fat.

It is calculated by dividing a person’s weight in kilograms by the square of their height in meters(kg/m2).

BMI value	Body weight status
Less than 18.5	Low body weight (undernourished)
18.5 to 24.9	Healthy body weight
25-29.9	Overweight
More than 30	Obese

BMI value at the start of Pregnancy	Body weight status at the start of pregnancy	Recommended weight gain during pregnancy
Less than 18.5	Low body weight (undernourished)	12.5 – 18 kilograms
18.5 to 24.9	Healthy body weight	12 – 15 kilograms
25-29.9	Overweight	7 – 11.5 kilograms
More than 30	Obese	6 kilograms

Recommended weight gain during pregnancy

What types of food should a mother eat when they are pregnant?

• A mother should eat different types of healthy foods. She should eat a VARIETY of foods, whether she is pregnant or not.

How many meals should a pregnant mother eat?

• A pregnant mother should eat an extra mixed meal and two snacks in addition to regular mixed meals daily.

What types of foods, drinks, or items should a mother NOT eat or take when they are pregnant?

• A mother should NOT take alcohol, caffeine, illegal drugs, non-prescribed medicines or supplements, medicinal herbs, or cigarettes when they are pregnant.

                           THE BABY IS HERE. WHAT WILL WE FEED HIM/HER

• How we feed the newborn child and the young child affects how the child grows.
• The type and amounts of food the child eats also affect his health, development, and ability to learn.
• A child 0-6 months should only drink breast milk.
• A newborn child should be fed breast milk within the first hour of birth.
• A child who is 0-6 months should be fed breast milk anytime they want to eat.

Benefits of breast milk/breastfeeding to young children.

• Breast milk provides all the nutrients and water that a baby needs for growth and development from birth to six months of age.
• Breast milk contains elements needed to protect the baby from common illnesses.
• Breast milk also protects from other illnesses, including obesity, diabetes, and hypertension
• Breast milk supports the child’s growth, cognitive development, and learning.

Benefits of breastfeeding to mothers

• Exclusive breastfeeding for the first six months lowers the chances of a mother becoming pregnant. Prolactin can suppress the release of hormones that stimulate the ovaries to release an egg(ovulation).
• Breastfeeding lessens the risk of a mother getting anemia and lowers the risk of overweight and obesity, osteoporosis (weak bones), and some cancers.

Benefits of breastfeeding to families

• Breastfeeding helps the family save money. Families save money because they do not have to spend money on breast milk substitutes.
• Also, children who are breastfed fall sick less often, and the family spends less money on medication and healthcare.
• Money saved can be used for other needs in the family.
• Exclusive breastfeeding for the first six months lowers the chances of a mother becoming pregnant. This allows longer spacing between children and better health for the mother and her children.

Introducing other foods to young children

• A child should be exclusively breastfed for the first six months of life.
• After six months of life, continue breastfeeding and introduce the child to other foods as well. These foods will complement the breast milk.

Complementary feeding key messages

• Strive for dietary diversity and variety.
• Do not force the baby to eat.
• Be patient and actively encourage the baby to eat.
• Make meal times a relaxed and happy time for the child.

Importance of regular health checks

• Children who are not fed properly may not grow properly. These children’s mothers may be thin or overweight/obese.
• A child who is thin or overweight/obese gets sick very easily. Therefore, a mother must take her young child for regular checks at the clinic.
• The checks help the mother and healthcare provider assess the health of the child and the mother.

                                      POSTPARTUM NUTRITION

• The period following childbirth is very important.
• Most maternal deaths occur during the postpartum period.
• This period is critical to the health and nutritional status of the mother and infant.
• This period helps set the stage for a healthy feeding relationship between mother and child.
• A mother who is taking good care of herself and is eating well will be able to produce the milk needed to support the baby.
• The requirements for many nutrients (protein, carbohydrates, fat, vitamins, and minerals) are high when a mother is breastfeeding.
• Therefore, the mother should select foods wisely and increase the amount of food that she eats per day.

How much should a mother eat when breastfeeding?

• A pregnant mother should eat two extra mixed meals and two snacks in addition to regular mixed meals daily.

What types of foods, drinks, or items should a mother NOT eat or take when they are breastfeeding?

• A mother should NOT take alcohol, caffeine, illegal drugs, non-prescribed medicines or supplements, medicinal herbs, or cigarettes when they are pregnant.

                                                  FOOD SECURITY

Food security exists when all people, at all times, have physical, social, and economic access to sufficient, safe, and nutritious food to meet their dietary needs and food preferences for an active and healthy life.

• What do you think causes hunger in your village?

Identifying potential points of food loss and food waste, and potential solutions

Points of potential food loss/food waste	Which foods are wasted/lost? What contributes to food waste/loss?	Potential solutions to reduce food loss and food waste
When crops are growing in the field
During harvest
After harvest
During cleaning before putting, it in storage
While in storage
During food/meal preparation
While eating at the table or after meals

Other factors that contribute to hunger and food insecurity

• Environmental degradation: poor soils, inadequate rain, dirty water, fish life affected, dirty air affecting plants and animals, etc.
• Lack of income: no jobs, lacking resources, no/poor education, poor markets, etc
• Having large families: it is difficult to feed many mouths to feed on limited resources. We are encouraged to plan for and have the number of children that we can take care of. Talk to your health provider (doctor/nurse) about ways to safely and effectively plan for a family size that is right for you.

FOOD AVAILABILITY IN OUR COMMUNITY

Food group

Food

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