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NutriLoom by Charity, Senegal Close, Nairobi (2026)

04/09/2026

𝐓𝐡𝐢𝐧𝐠𝐬 𝐘𝐨𝐮𝐫 𝐃𝐢𝐚𝐛𝐞𝐭𝐞𝐬 𝐄𝐝𝐮𝐜𝐚𝐭𝐨𝐫 𝐖𝐚𝐧𝐭𝐬 𝐘𝐨𝐮 𝐭𝐨 𝐊𝐧𝐨𝐰

𝐀 𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬-𝐟𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐞𝐚𝐭𝐢𝐧𝐠 𝐩𝐚𝐭𝐭𝐞𝐫𝐧 𝐝𝐨𝐞𝐬𝐧'𝐭 𝐦𝐞𝐚𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 “𝐬𝐩𝐞𝐜𝐢𝐚𝐥” 𝐟𝐨𝐨𝐝.

One of the biggest misconceptions after a diabetes diagnosis is that you now need to completely change the way you eat.

No more ugali.
No more rice.
No fruit.
No “sweet” foods.
No eating out.

But diabetes-friendly eating is not about creating a list of good and bad foods.
It is about understanding how your overall eating pattern affects blood glucose, energy, weight, cardiovascular health and your ability to manage diabetes long-term.

So what can that look like?
𝟏. 𝐒𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐯𝐚𝐫𝐢𝐞𝐭𝐲.
Vegetables, legumes, whole grains or other high-fibre carbohydrates, lean proteins, healthy fats and appropriate portions of fruit can all have a place in a diabetes-friendly eating pattern.

𝟐. 𝐏𝐚𝐲 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧 𝐭𝐨 𝐩𝐨𝐫𝐭𝐢𝐨𝐧𝐬.
Even nutritious carbohydrate foods can raise blood glucose. The goal isn't necessarily to eliminate carbohydrates, but to understand portions and choose carbohydrate sources that provide more fibre and nutrients.

𝟑. 𝐂𝐡𝐨𝐨𝐬𝐞 𝐡𝐢𝐠𝐡𝐞𝐫-𝐟𝐢𝐛𝐫𝐞 𝐜𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬 𝐦𝐨𝐫𝐞 𝐨𝐟𝐭𝐞𝐧.
Whole grains, legumes, vegetables and minimally processed carbohydrate foods can be useful choices because fibre can slow digestion and support better glycaemic control.

𝟒. 𝐏𝐚𝐢𝐫 𝐲𝐨𝐮𝐫 𝐜𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞 𝐟𝐨𝐨𝐝𝐬.
For example, instead of eating a large portion of a carbohydrate food on its own, combine it with vegetables, protein and a source of healthy fat. This can make the meal more balanced and satisfying.

𝟓. 𝐃𝐨𝐧'𝐭 𝐟𝐨𝐫𝐠𝐞𝐭 𝐭𝐡𝐞 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 𝐨𝐟 𝐟𝐚𝐭𝐬.
Avocado, nuts, seeds and other unsaturated-fat sources can fit into a diabetes-friendly eating pattern, while limiting excessive saturated and trans fats supports cardiovascular health.

𝟔. 𝐀𝐧𝐝 𝐲𝐞𝐬, 𝐟𝐫𝐮𝐢𝐭 𝐜𝐚𝐧 𝐬𝐭𝐢𝐥𝐥 𝐛𝐞 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐝𝐢𝐞𝐭.
Having diabetes doesn't automatically mean giving up fruit. The type, portion and overall meal pattern matter.

Most importantly, your diabetes-friendly diet should still look like YOUR food.

For someone in Kenya, that might mean adapting familiar foods rather than replacing them with expensive “diabetic products.”

Ugali can have a place.
Beans can have a place.
Traditional vegetables can have a place.
Sweet potatoes can have a place.
Fruit can have a place.

The question is not simply:
“Is this food allowed?”
A better question is:
“How does this food fit into my overall eating pattern, portion and diabetes management?”

And remember: your nutritional needs may differ depending on your medications, blood glucose targets, kidney health, weight goals, activity levels and other health conditions.

There is no single diabetes diet that works for everyone.

Good diabetes nutrition isn't about punishment or perfection.

It's about building an eating pattern you can understand, enjoy and sustain.

Knowledge empowers better diabetes self-management.

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

03/09/2026

𝐌𝐄𝐍𝐓𝐀𝐋 𝐇𝐄𝐀𝐋𝐓𝐇 𝐈𝐒 𝐇𝐄𝐀𝐋𝐓𝐇. 𝐒𝐎 𝐖𝐇𝐘 𝐃𝐎 𝐖𝐄 𝐒𝐓𝐈𝐋𝐋 𝐓𝐑𝐄𝐀𝐓 𝐈𝐓 𝐀𝐒 𝐀𝐍 𝐀𝐅𝐓𝐄𝐑𝐓𝐇𝐎𝐔𝐆𝐇𝐓?

When we talk about noncommunicable diseases, we often think about diabetes, hypertension, cancer, and cardiovascular disease.

But health is not divided into neat boxes.

Our mental health and physical health are deeply connected, and people living with chronic conditions may also face emotional and psychological challenges as they navigate symptoms, treatment, financial pressures, lifestyle changes, and the uncertainty that can come with long-term illness.

And sometimes, the signs that someone is struggling aren't obvious.

They may still be going to work.
Still answering messages.
Still showing up for their family.
Still smiling.

That doesn't necessarily mean they are okay.

As we approach World Su***de Prevention Day on September 10, this year's message is “Changing the Narrative on Su***de," with a call to “Start the Conversation.”

Starting the conversation doesn't mean having the perfect words.

Sometimes it means:

“How are you really doing?”

And then being willing to listen without judgment.

1. It means taking expressions of hopelessness seriously rather than dismissing them as attention-seeking.
2. It means encouraging someone who is struggling to seek professional help.
3. It means recognizing that mental health deserves the same seriousness, compassion, and access to care that we expect for physical health.

And for healthcare professionals, it also means looking beyond the diagnosis.

• A patient with diabetes isn't just a blood glucose number.
• A person with hypertension isn't just a blood pressure reading.
• A cancer patient isn't just a diagnosis.

There is a person behind every diagnosis.

Prevention isn't only about what we eat, how much we exercise, or whether we take our medication.

It is also about creating environments where people feel seen, supported, and safe enough to ask for help.

So, let's start the conversation.

Someone around you may need to hear:

“You don't have to go through this alone."

And if you or someone you know is in immediate danger or experiencing thoughts of su***de, please seek urgent professional or emergency support rather than trying to manage the situation alone.

Prevention is better than treatment. Small healthy choices today protect your health tomorrow.

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

***dePrevention ***dePreventionDay ***de

02/09/2026

𝐖𝐇𝐘 𝐀𝐑𝐄 𝐖𝐄 𝐓𝐀𝐋𝐊𝐈𝐍𝐆 𝐀𝐁𝐎𝐔𝐓 𝐏𝐌𝐎𝐒 𝐓𝐇𝐈𝐒 𝐒𝐄𝐏𝐓𝐄𝐌𝐁𝐄𝐑?

You may have noticed something different in our conversations this month.

You’re probably more familiar with PCOS: Polycystic O***y Syndrome.

So why are we talking about PMOS instead?

𝐏𝐌𝐎𝐒: 𝐏𝐨𝐥𝐲𝐜𝐲𝐬𝐭𝐢𝐜 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐎𝐯𝐚𝐫𝐢𝐚𝐧 𝐒𝐲𝐧𝐝𝐫𝐨𝐦𝐞 is the terminology we’re using throughout this month to help shift the conversation toward something that is often overlooked:

The metabolic side of the condition.

For years, the word “polycystic” has dominated the conversation. Many people hear PCOS and immediately think:

“I have cysts on my ovaries.”

But the conversation is much broader.

PMOS can involve hormonal, reproductive, and metabolic changes, including insulin resistance and altered glucose regulation in some individuals.

And that matters because these metabolic changes can have implications beyond the menstrual cycle.

They can influence conversations around:

🩸 Menstrual and ovulatory health
🧬 Androgen levels
🩺 Insulin resistance and metabolic health
⚖️ Weight and body composition
❤️ Long-term cardiometabolic health
🤰 Fertility and reproductive health

So, PMOS isn't simply about ovarian cysts.

And this is exactly why we want to spend September having a deeper conversation.

Over the coming weeks, we'll unpack the relationship between PMOS, nutrition, insulin resistance, weight, hormones, menstrual health, and long-term metabolic health without reducing the conversation to “just lose weight” or “your periods are irregular.”

Because when we understand the whole picture, we can have better conversations about nutrition, care, and health.

This September, let's look beyond the ovaries.

Understand your hormones. Nourish your body. Empower your health.

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

01/09/2026

𝐖𝐡𝐚𝐭 𝐃𝐨𝐞𝐬 𝐚 𝐁𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐊𝐞𝐧𝐲𝐚𝐧 𝐏𝐥𝐚𝐭𝐞 𝐀𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐋𝐨𝐨𝐤 𝐋𝐢𝐤𝐞?

When you hear “eat a balanced diet,” what comes to mind?

For many of us, it sounds like something complicated or something that requires expensive or unfamiliar foods.

But a balanced diet can look very familiar.

𝐈𝐭 𝐜𝐚𝐧 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞 𝐭𝐡𝐞 𝐟𝐨𝐨𝐝 𝐰𝐞 𝐚𝐥𝐫𝐞𝐚𝐝𝐲 𝐞𝐚𝐭.

A balanced meal is about getting a variety of nutrients from different food groups.

Think about your plate:

𝐒𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐚 𝐬𝐭𝐚𝐩𝐥𝐞:
Ugali, rice, potatoes, sweet potatoes, millet, or sorghum provide carbohydrates and energy.

𝐀𝐝𝐝 𝐚 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐬𝐨𝐮𝐫𝐜𝐞:
Beans, ndengu, cowpeas, eggs, fish, meat, milk, or yoghurt contribute protein needed for growth, repair, and maintenance.

𝐀𝐝𝐝 𝐯𝐞𝐠𝐞𝐭𝐚𝐛𝐥𝐞𝐬:
Managu, terere, kunde, sukuma wiki, and other vegetables provide fiber, vitamins, minerals, and other beneficial plant compounds.

𝐈𝐧𝐜𝐥𝐮𝐝𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐟𝐚𝐭𝐬:
Avocado, groundnuts, simsim, and seeds can provide healthy unsaturated fats and additional energy.

𝐀𝐧𝐝 𝐝𝐨𝐧'𝐭 𝐟𝐨𝐫𝐠𝐞𝐭 𝐟𝐫𝐮𝐢𝐭:
Choose what is seasonal, available, and affordable.

So your balanced plate could be:

𝐔𝐠𝐚𝐥𝐢 + 𝐛𝐞𝐚𝐧𝐬 + 𝐦𝐚𝐧𝐚𝐠𝐮 + 𝐚𝐯𝐨𝐜𝐚𝐝𝐨

or

𝐒𝐰𝐞𝐞𝐭 𝐩𝐨𝐭𝐚𝐭𝐨𝐞𝐬 + 𝐞𝐠𝐠𝐬 + 𝐤𝐮𝐧𝐝𝐞 + 𝐟𝐫𝐮𝐢𝐭.

It doesn't have to be complicated.

𝐀𝐧𝐝 𝐡𝐞𝐫𝐞'𝐬 𝐭𝐡𝐞 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐩𝐚𝐫𝐭:

Balanced doesn't mean perfect.

You don't need every food group in exact proportions at every meal.

What matters is variety, adequacy, and balance over time.

We also don't need to abandon our food culture to eat healthily.

Sometimes, nutrition education isn't about introducing you to a new “superfood.”

It's about helping you understand the nutritional value of the foods you already have.

So this , let's look at our plates differently.

Healthy eating can be local.
Healthy eating can be affordable.
Healthy eating can still taste like home.

What's your favorite Kenyan balanced-meal combination?

Tell me your staple + protein + vegetable in the comments. 👇🏾

African Food Spotlight Tuesday

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

26/08/2026

𝐁𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠 & 𝐌𝐚𝐭𝐞𝐫𝐧𝐚𝐥 𝐖𝐞𝐢𝐠𝐡𝐭: 𝐖𝐡𝐲 𝐃𝐨𝐞𝐬𝐧'𝐭 𝐄𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐋𝐨𝐬𝐞 𝐖𝐞𝐢𝐠𝐡𝐭 𝐭𝐡𝐞 𝐒𝐚𝐦𝐞 𝐖𝐚𝐲?

One mother loses some weight while breastfeeding.

Another seems to maintain her weight.

Another may even gain weight.

And suddenly the questions begin:

“Are you breastfeeding?”
“Why haven't you lost the baby weight?”
“Shouldn't breastfeeding make you slim?”

Let's pause there.

𝐁𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠 𝐝𝐨𝐞𝐬 𝐮𝐬𝐞 𝐞𝐧𝐞𝐫𝐠𝐲.

Producing breast milk requires energy, so lactation increases a mother's energy expenditure.

But here's the part we often leave out:

Breastfeeding does not automatically mean weight loss.

Your body is not a simple mathematical equation where:

Breastfeeding → calories burned → weight loss.

Postpartum weight regulation is much more complex.

𝐘𝐨𝐮𝐫 𝐡𝐨𝐫𝐦𝐨𝐧𝐞𝐬 𝐚𝐫𝐞 𝐜𝐡𝐚𝐧𝐠𝐢𝐧𝐠.

Pregnancy and childbirth involve major hormonal shifts.

During breastfeeding, hormones such as prolactin and oxytocin play important roles in milk production and milk release.

At the same time, appetite, sleep, stress, physical activity, and energy intake can all change.

And these factors interact.

𝐘𝐨𝐮𝐫 𝐚𝐩𝐩𝐞𝐭𝐢𝐭𝐞 𝐦𝐚𝐲 𝐜𝐡𝐚𝐧𝐠𝐞 𝐭𝐨𝐨.

Remember our Monday conversation about breastfeeding hunger?

A breastfeeding mother may feel significantly hungrier because her body is supporting milk production.

So while lactation increases energy expenditure, appetite and food intake can also change.

This means the relationship between breastfeeding and postpartum weight is not as simple as

“I'm burning more calories; therefore, I must lose weight.”

𝐀𝐧𝐝 𝐭𝐡𝐞𝐧 𝐭𝐡𝐞𝐫𝐞'𝐬 𝐬𝐥𝐞𝐞𝐩...

A newborn doesn't exactly understand the concept of “sleeping through the night.” 😂

Interrupted sleep can affect appetite, food choices, energy levels, and physical activity.

Add:

🤱🏾 Frequent breastfeeding
😴 Sleep deprivation
❤️ Postpartum recovery
🧠 Stress
🍽️ Increased appetite
🏃🏾‍♀️ Changes in activity

…and you can see why two breastfeeding mothers can have very different weight trajectories.

𝐒𝐨, 𝐬𝐡𝐨𝐮𝐥𝐝 𝐚 𝐛𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠 𝐦𝐨𝐭𝐡𝐞𝐫 𝐛𝐞 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭?

This is where I want us to change the conversation.

A mother who has just given birth doesn't need pressure to “bounce back.”

Her body has just gone through pregnancy and childbirth.

If she is breastfeeding, her body is also producing milk.

Her priority should be adequate nourishment, recovery, and sustainable health, not rapid weight loss.

That doesn't mean postpartum weight management isn't important.

It means we approach it with patience and individualization.

A healthy postpartum diet should provide:

🥗 Vegetables and fruits
🌾 Nutrient-rich carbohydrates
🫘 Protein-rich foods
🥑 Healthy fats
💧 Adequate fluids

And physical activity can gradually return when it is medically appropriate.

𝐇𝐞𝐫𝐞'𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐰𝐚𝐧𝐭 𝐲𝐨𝐮 𝐭𝐨 𝐫𝐞𝐦𝐞𝐦𝐛𝐞𝐫:

Breastfeeding is not a weight-loss program.

Some mothers lose weight while breastfeeding.

Some maintain their weight.

Some gain weight.

That variation doesn't automatically mean someone is doing something wrong.

Your postpartum body has its own physiology, circumstances, and timeline.

So instead of asking a new mother:

“Why haven't you lost the baby weight?”

Perhaps we should ask:

“How are you recovering?”
“Are you eating adequately?”
“Do you have the support you need?”
“How can we help you stay healthy?”

Maternal health isn't measured by how quickly a woman returns to her pre-pregnancy body.

A nourished, supported, and healthy mother matters too.

What is one postpartum weight-loss expectation you wish people would stop putting on new mothers?

Hormonal Health Wednesday
Understand your hormones. Nourish your body. Empower your health.

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

25/08/2026

𝐒𝐈𝐌𝐒𝐈𝐌: 𝐒𝐦𝐚𝐥𝐥 𝐒𝐞𝐞𝐝𝐬, 𝐁𝐢𝐠 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐕𝐚𝐥𝐮𝐞

𝐖𝐡𝐞𝐧 𝐰𝐚𝐬 𝐭𝐡𝐞 𝐥𝐚𝐬𝐭 𝐭𝐢𝐦𝐞 𝐲𝐨𝐮 𝐚𝐭𝐞 𝐬𝐢𝐦𝐬𝐢𝐦?

Maybe you've had it as a snack, sprinkled over food, ground into a paste, or enjoyed it in one of the many traditional preparations found across East Africa.

But have you ever stopped to ask:

𝐖𝐡𝐚𝐭 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐢𝐬 𝐒𝐢𝐦𝐬𝐢𝐦 𝐠𝐢𝐯𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲?

Simsim is the Swahili name commonly used for sesame seeds. Sesame has been cultivated for thousands of years and is an important oilseed crop in many parts of Africa and Asia.

And despite its tiny size, it packs quite a nutritional punch.

𝐒𝐨, 𝐰𝐡𝐚𝐭'𝐬 𝐢𝐧𝐬𝐢𝐝𝐞 𝐭𝐡𝐞𝐬𝐞 𝐥𝐢𝐭𝐭𝐥𝐞 𝐬𝐞𝐞𝐝𝐬?

Simsim provides:

Protein
It contributes plant protein, which supports tissue growth, repair, and maintenance.

Unsaturated fats
A large proportion of the fat in sesame seeds is unsaturated fat, which can form part of a heart-healthy eating pattern.

Dietary fiber
Whole sesame seeds contribute fiber, which supports digestive health.

Calcium
Sesame seeds can contribute calcium to the diet, particularly when consumed regularly and in appropriate portions.

Energy
And this is important: simsim is energy-dense.

That means a relatively small amount can provide a significant amount of energy.

So you don't need a huge bowl of sesame seeds to benefit from them.

𝐁𝐮𝐭 𝐰𝐡𝐲 𝐚𝐫𝐞 𝐰𝐞 𝐭𝐚𝐥𝐤𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐬𝐢𝐦𝐬𝐢𝐦 𝐝𝐮𝐫𝐢𝐧𝐠 𝐛𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠?

Because breastfeeding increases a mother's nutritional and energy demands.

A breastfeeding mother needs a varied and adequate diet, and nutrient-dense foods such as sesame can contribute to that diet.

Simsim can provide energy, protein, and healthy fats, alongside minerals such as calcium and magnesium.

For example, you could incorporate it into:

🥣 Porridge
🥗 Vegetables
🍚 Grain-based dishes
🥜 Homemade spreads or pastes
🍞 Baked or traditional snacks

Or simply use it as an ingredient in a balanced meal.

𝐁𝐮𝐭 𝐥𝐞𝐭'𝐬 𝐚𝐝𝐝𝐫𝐞𝐬𝐬 𝐭𝐡𝐞 𝐛𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠 𝐦𝐲𝐭𝐡.

You may have heard:

“Eat simsim, and you'll produce more breast milk.”

This is where we need to separate traditional food practices from evidence-based nutrition.

Simsim is nutritious.

But we shouldn't automatically turn a nutritious food into a “milk booster.”

There isn't one particular food that guarantees increased breast milk production.

Milk production is influenced by factors including effective and frequent milk removal, breastfeeding technique, maternal and infant factors, and appropriate breastfeeding support.

So eat simsim because it is a nutritious food that can contribute to your overall diet, not because you have been promised a magical increase in milk supply.

𝐀𝐧𝐝 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐬𝐢𝐦𝐬𝐢𝐦 𝐢𝐬 𝐞𝐧𝐞𝐫𝐠𝐲-𝐝𝐞𝐧𝐬𝐞...

This is also a good reminder that healthy doesn't mean unlimited.

A food can be nutritious and still provide a lot of energy in a small portion.

That's not a bad thing.

It simply means portion size and the overall meal matter.

Nutrition isn't about labeling foods as

❌ Good
❌ Bad

It's about understanding what a food provides and how it fits into your diet.

Let's bring indigenous and traditional foods back into the conversation.

We don't always need to look for the next imported “superfood.”

Some of the foods already present in our communities are incredibly nutritious.

Sometimes nutrition education simply means helping people understand what they already have.

Small seeds.
Big nutritional value.

𝐇𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐞𝐚𝐭 𝐬𝐢𝐦𝐬𝐢𝐦 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐡𝐨𝐦𝐞, 𝐨𝐧 𝐢𝐭𝐬 𝐨𝐰𝐧, 𝐢𝐧 𝐩𝐨𝐫𝐫𝐢𝐝𝐠𝐞, 𝐚𝐬 𝐚 𝐩𝐚𝐬𝐭𝐞, 𝐨𝐫 𝐚𝐬 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐚 𝐭𝐫𝐚𝐝𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐝𝐢𝐬𝐡?

Tell me your community's favorite way of preparing it! 👇🏾

African Food Spotlight
Rediscover. Reconnect. Replenish.
One indigenous food at a time.

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

24/08/2026

𝐁𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠 & 𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧: 𝐃𝐨 𝐘𝐨𝐮 𝐑𝐞𝐚𝐥𝐥𝐲 𝐍𝐞𝐞𝐝 𝐭𝐨 𝐃𝐫𝐢𝐧𝐤 𝐌𝐨𝐫𝐞 𝐖𝐚𝐭𝐞𝐫?

“You’re breastfeeding? You need to drink A LOT of water!”

If you've heard this before, you're not alone.

And yes, breastfeeding does increase a mother's fluid needs, but there's an important distinction between drinking enough to stay hydrated and forcing yourself to drink excessive amounts of fluid to produce more breast milk.

𝐖𝐡𝐲 𝐝𝐨 𝐛𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠 𝐦𝐨𝐭𝐡𝐞𝐫𝐬 𝐟𝐞𝐞𝐥 𝐭𝐡𝐢𝐫𝐬𝐭𝐢𝐞𝐫?

Your body uses water to produce breast milk.

As you breastfeed, you may notice that you become particularly thirsty during or immediately after a feed. This is a normal physiological response.

Your body is essentially saying:

“I need fluids.”

And that's a signal worth listening to.

𝐃𝐨𝐞𝐬 𝐝𝐫𝐢𝐧𝐤𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐰𝐚𝐭𝐞𝐫 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐦𝐢𝐥𝐤 𝐬𝐮𝐩𝐩𝐥𝐲?

This is where the myth comes in.

Drinking excessive amounts of water does not automatically increase breast milk production.

So you don't need to force yourself to drink huge quantities of water just because you're breastfeeding.

Milk production is influenced by several factors, particularly how frequently and effectively milk is removed from the breast, as well as maternal and infant factors.

Hydration is important for the mother's health; water is not a magic milk booster.

𝐒𝐨 𝐡𝐨𝐰 𝐦𝐮𝐜𝐡 𝐬𝐡𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐝𝐫𝐢𝐧𝐤?

Rather than becoming obsessed with a specific number of glasses, a practical approach is to:

𝐃𝐫𝐢𝐧𝐤 𝐚𝐜𝐜𝐨𝐫𝐝𝐢𝐧𝐠 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐭𝐡𝐢𝐫𝐬𝐭.

Keep water or another suitable drink nearby, especially when breastfeeding.

You may naturally find yourself drinking more because you're thirstier.

Your fluid requirements can also vary depending on:

🌡️ Hot weather
🏃🏾‍♀️ Physical activity
🤒 Illness
🍼 How frequently you're breastfeeding
🍽️ Your overall diet

And remember, fluids don't only come from a glass of water.

Foods such as fruits, vegetables, soups, and other foods with high water content also contribute to your overall fluid intake.

𝐖𝐡𝐚𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐢𝐟 𝐲𝐨𝐮'𝐫𝐞 𝐧𝐨𝐭 𝐝𝐫𝐢𝐧𝐤𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡?

Your body can give you clues.

You may notice:

👄 Dry mouth
😓 Feeling unusually tired
💧 Darker urine
🤕 Headache
😵 Feeling light-headed

These aren't signs that you need to immediately drink liters and liters of water, but they are reasons to pay attention to your fluid intake and how you're feeling.

And here's something I really want breastfeeding mothers to hear:

You don't need to punish yourself with water. 😂

You don't need to carry a giant bottle and panic every time you haven't finished it.

You also don't need to avoid water because you're worried about “washing out” nutrients.

Instead:

Drink regularly.
Respond to thirst.
Keep fluids accessible.
Pay attention to your body.

And if you're breastfeeding in a hot environment like much of Kenya, you may naturally need more fluids than you would on a cool day.

𝐎𝐧𝐞 𝐟𝐢𝐧𝐚𝐥 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐫

Hydration is one part of caring for yourself while breastfeeding.

You also need adequate food, rest where possible, and appropriate breastfeeding support.

And if you're experiencing concerns about milk supply, don't assume that drinking more water is the solution.

Get breastfeeding support and identify the actual cause.

Because sometimes the best nutrition advice isn't

“Drink more water.”

It's:

“Let's understand what is actually happening.”

Hydrate. Nourish. Breastfeed.

Be honest: how much water were you told you MUST drink while breastfeeding? 😂

Nutrition Tip Monday
Small nutrition lessons. Practical health education.

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

21/08/2026

“𝐖𝐡𝐲 𝐀𝐦 𝐈 𝐒𝐨 𝐇𝐮𝐧𝐠𝐫𝐲?” 𝐔𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐇𝐮𝐧𝐠𝐞𝐫 𝐃𝐮𝐫𝐢𝐧𝐠 𝐁𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠

You have just finished feeding your baby.

You put the baby down, sit down yourself, and suddenly…

“I am hungry again!” 😂

If this has happened to you while breastfeeding, you're not imagining it.

𝐁𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠 𝐮𝐬𝐞𝐬 𝐞𝐧𝐞𝐫𝐠𝐲.

Producing breast milk is an energy-demanding process. Your body is constantly making milk, and this increases your energy requirements during lactation.

That increased demand can also influence your appetite.

So if you find yourself feeling hungrier than you did before pregnancy, it isn't necessarily a lack of self-control or “eating too much.”

Your body is doing extra work.

This is one reason breastfeeding mothers need adequate and nourishing food, not restrictive diets.

𝐁𝐮𝐭 𝐰𝐡𝐚𝐭 𝐬𝐡𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐝𝐨 𝐰𝐢𝐭𝐡 𝐭𝐡𝐚𝐭 𝐡𝐮𝐧𝐠𝐞𝐫?

Rather than simply reaching for whatever is available, think about making your meals and snacks nutritionally satisfying.

Try combining different food groups.

For example:

🥚 Egg + sweet potato + avocado
🥜 Groundnuts + fruit
🫘 Beans + ugali + vegetables
🥛 Plain yogurt + fruit + nuts

These combinations provide different nutrients and can help you feel satisfied while contributing to your overall nutritional needs.

And remember, you don't need expensive “breastfeeding foods.”

Local foods can do the job.

𝐍𝐨𝐰, 𝐥𝐞𝐭'𝐬 𝐛𝐫𝐢𝐧𝐠 𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐜𝐨𝐧𝐯𝐞𝐫𝐬𝐚𝐭𝐢𝐨𝐧.

If you are breastfeeding and living with diabetes, hunger deserves a little more attention.

Why?

Because hunger can also be a symptom of hypoglycemia (low blood glucose).

This is particularly important for mothers using insulin or other medications that can cause low blood glucose.

So how can you tell the difference?

Ordinary increased appetite may simply feel like:

“I'm hungry.”

You eat, and you feel satisfied.

But hunger accompanied by symptoms such as

🤲🏾 Shaking
💦 Sweating
❤️ A racing heartbeat
😵 Dizziness
😴 Weakness
🧠 Difficulty concentrating or confusion

may indicate low blood glucose.

Don't automatically assume it's just breastfeeding hunger.

If you have diabetes, check your blood glucose according to your individual care plan and follow the advice you've been given for treating hypoglycemia.

𝐀𝐧𝐝 𝐧𝐢𝐠𝐡𝐭 𝐟𝐞𝐞𝐝𝐬 𝐦𝐚𝐭𝐭𝐞𝐫 𝐭𝐨𝐨.

Breastfeeding doesn't follow a convenient timetable.

A baby may wake up at 1 a.m., 3 a.m., or 5 a.m. wanting to be fed.

For a mother using insulin, this can create a challenging combination:

Less sleep + irregular meals + breastfeeding + insulin

And that can make blood glucose management more complicated.

This is why postpartum diabetes care needs to be individualized.

Your insulin requirements may change significantly after delivery because insulin resistance falls once pregnancy ends. Breastfeeding can also contribute to hypoglycemia risk.

So if you're experiencing repeated lows, don't simply keep adding snacks or changing your insulin yourself.

Talk to your diabetes care team. Your treatment may need review.

And please don't respond to breastfeeding hunger by starving yourself.

There is sometimes pressure on new mothers to “lose the baby weight” as quickly as possible.

But breastfeeding is not the time for extreme calorie restriction or crash diets.

Your body is:

🤱🏾 Recovering from pregnancy
🍼 Producing breast milk
❤️ Supporting your baby
⚡ Using additional energy
🧠 Adjusting to major hormonal changes

You need nourishment too.

Healthy postpartum nutrition is not about eating perfectly.

It is about adequate, varied, and nourishing food that supports both your recovery and your breastfeeding journey.

𝐒𝐨, 𝐰𝐡𝐚𝐭 𝐝𝐨𝐞𝐬 𝐲𝐨𝐮𝐫 𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬 𝐞𝐝𝐮𝐜𝐚𝐭𝐨𝐫 𝐰𝐚𝐧𝐭 𝐲𝐨𝐮 𝐭𝐨 𝐫𝐞𝐦𝐞𝐦𝐛𝐞𝐫?

Breastfeeding can make you hungry. That's normal.

But if you live with diabetes, learn to recognize when hunger may be accompanied by signs of low blood glucose.

Don't ignore frequent hypoglycemia.

Don't change your medication without professional guidance.

And don't feel guilty for nourishing yourself.

Your baby needs to be fed, but so do you.

Breastfeeding mothers, did you notice a change in your appetite after you started breastfeeding?

Diabetes Desk Friday

Making diabetes education practical, understandable, and evidence-based.

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

20/08/2026

𝐁𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠, 𝐌𝐚𝐭𝐞𝐫𝐧𝐚𝐥 𝐖𝐞𝐢𝐠𝐡𝐭 & 𝐅𝐮𝐭𝐮𝐫𝐞 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐇𝐞𝐚𝐥𝐭𝐡

When we talk about breastfeeding, the conversation often focuses on the baby.

But what about the mother's health after pregnancy?

Pregnancy and childbirth bring major metabolic and physiological changes to a woman's body. What happens after delivery can also influence her long-term risk of conditions such as type 2 diabetes and cardiovascular disease.

And breastfeeding is one part of this bigger picture.

𝐁𝐫𝐞𝐚𝐬𝐭𝐟𝐞𝐞𝐝𝐢𝐧𝐠 𝐚𝐧𝐝 𝐦𝐚𝐭𝐞𝐫𝐧𝐚𝐥 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐡𝐞𝐚𝐥𝐭𝐡

Breastfeeding requires energy, and lactation is associated with changes in maternal metabolism.

Research suggests that breastfeeding, particularly over a longer cumulative duration, is associated with a lower risk of type 2 diabetes and cardiovascular disease in mothers. However, breastfeeding is only one factor among many, and an association does not mean breastfeeding alone prevents these conditions.

So we need to avoid the message:

❌ “Breastfeed so you can lose the baby weight.”
Instead:
✅ “Breastfeeding can be one component of a healthy postpartum journey.”

𝐖𝐡𝐚𝐭 𝐚𝐛𝐨𝐮𝐭 𝐩𝐨𝐬𝐭𝐩𝐚𝐫𝐭𝐮𝐦 𝐰𝐞𝐢𝐠𝐡𝐭?

Here's where nutrition conversations can sometimes become problematic.

A woman has just carried a pregnancy, delivered a baby, and may now be breastfeeding around the clock.

She doesn't need pressure to “bounce back.”

She needs adequate nourishment and time to recover.

Healthy postpartum weight management is not about crash diets, skipping meals, or aggressively restricting calories.

It is about gradually establishing sustainable habits such as

🥗 Eating a varied, nutrient-rich diet
🫘 Including adequate protein
🌾 Choosing nourishing carbohydrate sources
🥑 Including healthy fats
🥬 Eating vegetables and fruits regularly
🏃🏾‍♀️ Returning to physical activity when medically appropriate
😴 Getting as much rest as circumstances allow

And, importantly, not compromising breastfeeding or maternal recovery in pursuit of rapid weight loss.

𝐀𝐧𝐝 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐚𝐝 𝐠𝐞𝐬𝐭𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬...

This deserves particular attention.

Having gestational diabetes doesn't necessarily mean you have diabetes permanently, but it does mean your future risk of type 2 diabetes is higher.

So postpartum care shouldn't end when the baby is born.

Women who had gestational diabetes should receive appropriate postpartum glucose testing and continued diabetes screening according to their healthcare provider's recommendations.

This is where prevention becomes proactive rather than reactive.

Think beyond the “baby weight."

Your postpartum health is about much more than a number on the weighing scale.

Think about:

🤱🏾 Breastfeeding
Supporting infant nutrition while potentially contributing to maternal metabolic health.
🥗 Nutrition
Providing your body with the energy and nutrients needed for recovery and lactation.
🏃🏾‍♀️ Physical activity
Gradually rebuilding strength and supporting metabolic health when medically appropriate.
🩸 Glucose monitoring & screening
Especially important if you experienced gestational diabetes.
❤️ Long-term care
Because pregnancy is not the end of your health journey.

One thing I want mothers to remember:

Your postpartum body does not need punishment. It needs support.

Healthy weight management is not about how quickly you return to your pre-pregnancy body.

It is about building habits that support your health, your baby, and your future.

And that is why maternal health belongs in the conversation about NCD prevention.

Support the mother today. Protect her health for tomorrow.

If you had gestational diabetes, were you given a clear plan for your health after delivery?

NCD Prevention Thursday

Prevention is a lifelong journey, not something that begins only after disease appears.

NutriLoom by Charity
Weaving Evidence-Based Nutrition into Everyday Life.

NutriLoom by Charity

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