November 2022

Diet After a C-Section Delivery

Women who deliver by C-section need a good amount of time to rest and a diet with essential nutrients to recover from the invasive nature of the operation. The physical, mental, and emotional stress experienced affects the overall health of the mothers.

A good support system, rest, and a diet aimed at catalyzing the healing process are essential for a full recovery and enable the mother to provide nutritious and sufficient breast milk for the baby. More often than not, many focus on a pregnant mother’s diet and neglect the diet after delivery.

The diet should aid digestion and easy bowel movements without straining the abdomen. Most mothers’ major ‘pain in the neck ’ after the surgery is constipation. The main causes of constipation after a cesarean section surgery are:

  • Drugs used in the surgery
  • Dehydration
  • High-level iron prenatal supplements
  • Pelvic muscle weakness
  • Psychological trauma after the surgery

Drinking plenty of water, eating fiber-rich foods, and avoiding caffeine are some of the measures that a mother can take to alleviate the problem of constipation.

5 Key Nutrients to include in the diet after a C-Section

1. Proteins

Eating a diet rich in protein helps heal after the surgery and is important for the baby’s growth.

Good protein sources include Eggs, Fish, Chicken meat, peas, nuts, and milk.

2. Iron

After childbirth majority of mothers suffer from anemia or iron deficiency due to the loss of blood experienced during delivery; therefore, it is essential to replenish iron levels through the diet after delivery.

Iron deficiency can cause dizziness, blurred vision, fainting, and weakness meaning the mother is unfit to take care of their child. Therefore, increasing iron intake in the diet after birth is essential.

Good sources of Iron include Beef liver, Red meat, dry fruits, kiwi fruit, grapes, and green leafy vegetables.

3. Calcium

Sufficient calcium intake levels help in speedy and healthy recovery after birth. Calcium helps in boosting bone and teeth health, preventing osteoporosis, regulating blood coagulation, and relaxing muscles.

Good sources of Calcium include Spinach, yogurt, milk, cheese, and tofu.

4. Vitamins

A good intake of vitamins is essential for quick recovery from the incision. Vitamins promote the production of collagen in the body, and the growth of new skin, tendons, and new scar tissues.  

Good sources of Vitamins include Melons, tomatoes, pawpaw, strawberries, grapefruits, oranges, sweet potatoes, and broccoli.

5. Fiber

Fiber is an excellent nutrient to prevent constipation. Therefore, it is very important to increase fiber intake in the diet to avoid constipation which can add pressure to the wound.

Good sources of fiber include wholegrain brown bread, brown rice, bananas, apples, strawberries, legumes, oranges, sweet potatoes, and dry fruits

Fluids and Water

After the surgery, an increase in fluid and water intake is recommended to prevent dehydration and constipation and meet the breastmilk demand of the newborn.

Some good fluids include soup, non-citrus fruit juices, water, and chocolate drinks.

Reach us at for more information and consultation. Let’s walk the journey of motherhood with you.

Nutrition Research, Data Collection & Analysis

Pic: ANH academy

Data analysis refers to a technique that transforms raw data into useful statistics, insights, and explanations that influence business decisions. Data analysis is the cornerstone of the current business operations. It’s a daunting task for any business to undertake research, collect data and analysis, and run daily operations.

Practical Nutrition Consultants is here to offload you with the task. We are readily available for hire to undertake any nutrition, food security, or food product-related research. We offer High-quality, timely and accurate data when needed. We pride ourselves in data literacy and qualitative and quantitative data analysis. We also make actionable recommendations to our clients in the reports.

We adopt a data-informed decision-making cycle where we follow eight key steps while undertaking the task per the client’s requirements.

  1. Defining priorities and data needs
  2. Reviewing
  3. Consolidation
  4. Data Collection
  5. Curating data
  6. Analyzing data using appropriate tools like ENA/ EPI INFO software. 
  7.  Translating data into relevant insights to be disseminated and discussed by key stakeholders
  8. Using data for decision making

Reach us at for more information on research, data collection, and analysis. We guarantee to offer high-quality data and accurate, timely analysis.

7 Key Benefits of Having a Kitchen Garden

A kitchen garden is a small–scale version of growing vegetables, herbs, and fruits for domestic use. The good thing about a kitchen garden is that it can be done anywhere, even in urban setups on balconies, backyards, or any other open space.

I love that it allows one to grow their own fresh, healthier and organic foods. In this day and age, where we are dealing with the issue of climate change and food insecurity, a kitchen garden is essential for every family unit.

 When done with Nutrition in mind, I like calling it a kitchen nutrition garden. Here you major in plants, herbs, and fruits that provide essential nutrients in the diet.

At Practical Nutrition Consultants, we recommend every mother in our group to embrace the kitchen nutrition garden concept to help improve the nutrition status of the family and children. In addition, it can enhance the family’s livelihood as the budget for vegetables is channeled elsewhere, like education, rent, fuel, and any other need a family has. 7 key reasons for having a kitchen garden in the family.

7 key reasons why every family should have a kitchen garden

1. Clean Air

A kitchen garden purifies the Air around it, whether on the balcony or in the backyard, with the excellent oxygen it gives out.

2. Aesthetics Matter 

Plants make your home greener, uplift your mood, and make you more optimistic. I love seeing the beauty it brings out in a compound.

3. Organic, Fresh Vegetables

Growing own fruits and vegetables can offer the opportunity to reduce the amount of pesticides used commercially. Organically grown vegetables are the best in terms of nutrients that they provide, and freshness.

4. Compost Your Waste

Plant fertilizer made from decaying organic material and kitchen wastes will help your plants grow faster while allowing you to get rid of your garbage. You can also recycle vegetables in your kitchen garden by collecting your unwanted vegetables and making compost for them, and using it again for compost for growing new vegetables and herbs

5. Cheap and Easy 

A kitchen garden can help you grow things at home and bring down the need to buy from the market, and the money earlier budgeted for vegetables can be channeled into other family needs.

6. Health Friendly 

Having a kitchen garden is a great way to engage the whole family in physical activity. Gardening is known to reduce levels of stress hormones. Personally, I find it therapeutic and enjoyable to work in the kitchen garden.

7. Eradicate Food Insecurity

Once a family can grow their food, the issue of food insecurity is eradicated; since the family can access clean, safe, and sufficient food through kitchen gardening.

Reach us at and let us walk with you as you set up your kitchen nutrition garden.

Nutrition For The Young Adults

Being young is a beautiful experience; no wonder the Bible recommends enjoying being young. However, it goes on to say that every decision will be held accountable, as even though all things are permissible, not all are beneficial.

The issue of Nutrition is not given much thought by young adults unless there is a life-threatening condition affecting them or their loved ones. However, this should not be the case because nutrition is essential for energy, health, and physical appearance.

It’s important to eat various foods from all the food groups to maximize the vital nutrients the body needs to function at its best. So instead of eating lots of junk and empty caloric drinks, eat nutrient-rich vegetables, whole grains, lean proteins, low-fat dairy, and fruits.

Here’s a list of 5 key nutrient components that young adults ought to pay attention to:

1. Calorie Intake

Calorie intake plays a vital role in the management of weight. The daily caloric requirement depends on the gender, age, and activity level that one is engaged in. Maintaining a good weight throughout one’s life is essential as this improves the quality of life and overall health. The daily calorie for young adult men is 2400 to 3000 calories a day, whereas women in the young adult bracket require to consume 1800 to 2400 calories a day to maintain a good healthy weight.

2. Fruits and Vegetables

Including various fruits and vegetables in the diet helps meet the daily need for essential nutrients and helps maintain a healthy weight. Fruits and vegetables are rich in vitamins A, C, and K, magnesium, potassium, folate, and fiber.

Variety of Fruits: Unsplash

3. Protein for Muscle

Protein is essential as the body needs protein to make muscle. It’s recommended to include lean proteins in the diet, like fish, poultry, and red meat. It’s also essential to have plant protein sources since this food contains healthy fats, fiber, essential minerals, and vitamins in addition to protein.

source of protein: Unsplash

4. Calcium for Bones

Most young adults have attained adult height by the time they are in their 20s; however, they still need calcium as their bones grow and achieve bone mass and strength. Therefore, it is recommended to include good sources of calcium in their diet, for example, yogurt, whole milk, cheese, and other dairy products.

source of calcium: milk Unsplash

5. Wholegrains

Wholegrains are a good source of fiber, B Vitamins, Iron, Magnesium, and selenium. Vitamin B is known to help the body extract energy from the food we consume. Therefore, it’s recommended that young adults should include whole grains in their diet as a good source of the energy they need to carry out their daily activities.

Reach us at and let us connect you with other young people living, enjoying, and making deliberate informed decisions concerning their health and well-being.

Nutrition for the Elderly

Nutrition for the elderly applies principles that intend to delay the effects of aging and disease and manage any physical, psychological, and psychosocial changes associated with the elderly.

Nutrition complications associated with Old Age

1. Osteoporosis

Loss of bone mass is progressive with age and mainly affects women during menopause. Therefore, adequate intake of calcium and vitamin D is recommended.

2. Gastrointestinal Complications

Digestive hormones and enzymes tend to decrease with age reducing digestion and absorption of nutrients in the body. This results in two conditions namely:

 Pernicious Anemia

This condition is a result of decreased absorption of vitamin B12.


This condition is caused by slower gastrointestinal motility, inadequate fluid intake, or reduced physical activity.

3. Oral/ Dental Problems

Poor oral health and missing teeth impair the ability to lubricate, masticate and swallow food. Therefore, Geriatric nutrition should put this concern into consideration.

4. Malnutrition

Malnutrition is described as a state of under or over-nutrition that causes measurable detrimental effects on the body. The main causes of malnutrition in the elderly entail; reduced intake, low appetite, and impaired absorption. In addition, another cause of malnutrition is the lack of food availability and diseases.

5. Dehydration  in the elderly

Reduced thirst sensation, fluid intake, laxatives, and diuretic medications contribute to dehydration.  Hydration is critical among the elderly as it prevents tissue dehydration. Drying out organs and tissues leads to premature aging as well as death in severe cases.

6. Metabolic Problems

Old age comes with a myriad of problems including a decrease in insulin secretion. This condition can lead to carbohydrate intolerance and renal function failure. Cardiovascular changes put the elderly at risk of blood pressure and heart conditions. Another problem normally experienced by the elderly is lowered immunity leading to the inability to fight off infections. Zinc and Vitamin E supplementation can help to improve immunity.

7. Psychosocial changes

Depression, dementia, and Alzheimer’s disease lead to both psychosocial and physical problems among the elderly. Social isolation due to no income, and the death of a spouse and friends affects their appetite and their nutritional status as well.

Reach us at for a nutrition education session with the senior, follow up and connect with Practical Nutrition Seniors for fun and interactive sessions.

Food Allergies & Intolerances In Children

Allergies occur when the immune system wrongly identifies a harmless substance like food as a threat and triggers the production of large amounts of antibodies in the blood, which can contribute to FTT (Failure to thrive) conditions like eczema, hay fever, asthma, and diarrhea.

The most notorious foods that cause allergies include in children :

  • Eggs
  • Wheat-based foods
  • Fish, especially the shell-fish
  • Nuts and seeds
  • Cow’s milk and Dairy products
  • Berry and citrus fruits

To delay the onset of any allergic reaction, exclusively breastfeeding for at least six months is advisable. However, if this is not possible, it is important to discuss it with your doctor.
Avoid these high-risk foods when introducing solid foods or weaning until your baby is six months old.
Introduce new foods one at a time; this makes it easy to identify the specific food that caused the allergy in case of any reaction.

If there’s a family history of an allergy to a certain food, avoid it until the baby is seven years old.
Before withdrawing any of these foods from your baby, consult your doctor.
It’s important to note that though many children outgrow their allergies, some can last a lifetime.

Food Intolerance

Another often-used name for food tolerance is ‘false food allergy. It is a condition whereby the body cannot digest particular foods properly. Unlike an allergy, the situation is normally short-lived and does not involve the immune system. It is important to consult a pediatrician or a doctor before withdrawing any food you suspect your child is allergic to since the reaction could be just temporal.

Diagnosing A Food Allergy

Some of the symptoms that indicate an allergy include:

* Vomiting
* Itching and swelling in the mouth, throat, and skin
* Persistent diarrhea
* Abdominal pain
* Eczema
* Skin rashes

These symptoms resemble many other common ailments, and distinguishing them requires keen observation. Some children develop the symptoms immediately after eating the particular food; others may take hours or even a day to react. Mostly children below eighteen months are the ones likely to develop food allergies.

In addition to electrode testing and kinesiology, another way to accurately diagnose food allergies is to eliminate the allergen for at least a period of six weeks and then reintroduce them until the symptoms reappear. This is advisable to be done with the help of a nutritionist or dietitian.

Lactose Intolerance

This is a condition caused by the body’s inability to digest lactose. Lactose is the sugar present in milk. Symptoms of lactose intolerance include:
* Diarrhea
* Cramping
* flatulence
* Abdominal Distension

Feel free to reach us at for consultation and connect with practical nutrition mums where we learn, encourage, and have fun while at it!

10 Key Foods To Avoid Feeding Your Baby

After introducing solid foods to your baby, the curiosity of introducing a variety of new textures and flavors may lead you to give foods that may be harmful to the baby. Here’s a list of foods to avoid feeding your baby.

1. Cow’s Milk

Unlike breast milk which has all the nutrients that a baby needs for proper growth and development, cow’s milk lacks the nutrients. In addition, it contains too many minerals and proteins that can strain the baby’s kidney and risk the baby suffering from intestinal bleeding. Therefore, it is advisable to avoid giving cow’s milk to your baby before one year.

2. Honey

Honey contains a bacteria called Clostridium botulinum which produces a toxin called botulinum, which, once ingested, can result in infant botulism. Muscle weakness, trouble breathing, weak cries, constipation, and inability to swallow are the main signs of the illness. It does not affect adults or older children because they have a mature digestive system that can eject the bacteria before it can cause harm. Therefore, avoiding giving honey during your baby’s first year is advisable, as this will provide the time needed for their intestines to mature

3. Nuts and seeds

Whole nuts are not recommended before five years to avoid choking. However, you can give peanut butter, and other nut spreads once the baby reaches six months to prevent any allergic reaction. If there is a history of allergic nuts responses in the family, they can be avoided and introduced later after one year.

4. Raw or not well-done eggs

You should avoid feeding raw eggs to prevent salmonella infection. After six months, the baby can be given eggs, but they should be well cooked (Yolk & white are solid).

5. Berry and Citrus Fruits

 I recommend waiting until the baby is past six months before introducing these citrus fruits like orange and lemon juice to avoid any allergic reaction.

6. Fish and shellfish

Avoid feeding fish and shellfish to your baby before six months because they are notorious for causing allergies and food poisoning

7. Salt

Children below one year should not have salt put in their food. Too much salt can cause dehydration due to the straining of their growing kidneys. Avoid smoked and processed foods like smokies and sausages due to their high salt content. Babies up to six months should have less than 1 g of salt a day, and from seven months should have a maximum of 1g of salt in a day.

8. Sugar

Sugar is addictive, leads to tooth decay, and can lead to fussy eating once introduced early in life. Therefore, I would recommend that unless the food is tart, don’t add sugar.

9. Unpasteurized cheese

 Due to the high risk of Listeria Infection, I wouldn’t recommend unpasteurized cheese in baby food.

10. Wheat-based foods

All wheat, barley, and rye products contain Gluten, a protein notorious for causing allergies. Hence it’s good to avoid it for at least eight months, and even then, observe closely to note any allergic reaction and withdraw the food from the menu.

Wheat image: Unsplash

Reach out to us at for more information on how to join our practical nutrition mums group. Where we have interactive, fun nutrition sessions as we purpose to raise a healthy generation.

Best Baby’s First Foods

baby food

The best first foods for your baby should be easy to digest and unlikely to provoke any allergic reaction.  I recommend root vegetables because they tend to be gentle on the tummy, sweet, and easy to digest.

In Kenya, some of those vegetables include:

  • Irish potatoes
  • Sweet potatoes
  • Carrots
  • Pumpkin
  • Spinach

Pureed, they have a smooth, natural sweet taste, making them favorable for babies. Baby rice is also easy to digest and not known for any allergic reaction. Therefore, it is highly recommended as one of the best first foods for your baby. It can be pureed and mixed with other vegetables and fruits.

Homemade fruit puree

As for the fruits, the best first fruits that I would recommend are:

  • Apples
  • Pears
  • Pawpaw
  • Bananas

These fruits don’t require cooking and can be pureed or mashed on their own or with breastmilk or formula to make them runny and easily palatable for the baby. It is important to choose fresh and well-ripe fruits to give the baby.

Reach out to us at for more information on how to join our practical nutrition mums group. Where we have interactive, fun nutrition sessions as we purpose to raise a healthy generation.

Understanding Baby’s Nutritional Needs

Vegetable and fruit baby puree (apple, broccoli, carrot, plum) in a white bowl with ingredients. Baby food concept.

Babies’ nutritional needs differ from that of adults, whose diet is recommended to have low fat and high fiber. Young children need more fat, concentrated calories, and nutrients to fuel their rapid growth.

Babies are recommended to eat a wide variety of fruit and vegetables as they require lots of vitamins and minerals.

image: Shutterstock

Iron is fundamental in the baby’s mental and physical growth and development. A baby is born with a store of iron that only lasts for six months and depletes. After this, the baby needs iron in the diet. It is important to note that iron from plant sources is more easily absorbed than from animal sources. Vitamin C is also crucial in catalyzing the absorption of iron. Therefore, it is advisable to include a good source of vitamin C in the baby’s diet as this will optimize iron absorption, which is the nutrient the baby needs most.

Too much fiber tends to be bulky and can fill a baby’s tummy. As a result, the child tends to refuse to eat food rich in nutrients needed for proper growth and development. In addition, excess fiber can flush out valuable minerals and cause other problems, such as diarrhea. Therefore, it is advisable to give fibrous food in moderation.

It is important to note that even after introducing solid foods to your baby, it is crucial to continue breastfeeding. The milk contains antibodies to help the baby fight infection or illness. It also contributes to delaying the onset and reducing the severity of allergies in children.

Reach out to us at for more information on how to join our practical nutrition mums group. Where we have interactive, fun nutrition sessions as we purpose to raise a healthy generation.

Introducing solid foods to my baby

image: Unsplash

Allow me to congratulate you on being a mother; you’ve been chosen among many to bring life into this world by the grace of God. Count yourself blessed and be full of gratitude despite the challenges that come along with the noble task. Well, I remember how anxious I was when Emily, my first-born daughter, was about to start solid foods. I’ve been there, and I know how confusing it can be, especially now when we have been bombarded with information all around, myths, and societal advice on how to go about feeding your baby.

Well, allow me to officially welcome you to practical nutrition mums, where we make it easy for you by guiding, advising, and following up on your baby’s progress

Image: Practical nutrition mum’s event

Babies grow more rapidly in their first year of life than at any other time. Therefore, how you feed your newborn ought to be the most informed decision a mother can make for her child. I appeal to you not to be in a hurry to wean your baby on solids. For the first six months, the baby should nourish mainly from breast milk or formula.

Allow me to demystify this, though; there is no ‘right age to introduce solids, as every baby is different. However, it is advisable not to introduce solid foods before six months because a baby’s digestive system is not sufficiently developed, and there is a greater risk of developing an allergy before this time.

How can I tell if my baby is ready to start solids?

  • If the baby can sit upright
  • The baby seems not to be satisfied even after frequent feeds
  • Wakes up at night to have frequent feeds
  • Baby reaches out for your food

Reach out to us at for more information on how to join our practical nutrition mums group. Where we have interactive, fun nutrition sessions as we purpose to raise a healthy generation.

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