The crucial function of nutrition during pregnancy is well -constituted as it posits all important effects on consequent maternal and child health. Its relevance during peri-conception, and throughout gestation can also not be under-stated since it implicates the growth and development of the foetus, overall maternal health and possible delivery outcomes. Consequentially, a woman’s nutrition status influences her health and that of her foetus. Moreover, her nutritional needs during this period differs greatly from that of non-pregnant women and as such critical nutrition education and counselling are essential.
During pregnancy, you have increased nutritional requirements for most nutrients, most especially that of iron and folic acid whose deficiency states lead to anaemia, excessive fatigue , reduced cognitive ability , and increased likelihood of having low birth-weight babies.During ANC visits, you are prescribed for iron and folate supplements to prevent deficiencies.Still, you ought to prioritize the intake of these minerals from food sources by ensuring that you consume adequate portions of vegetables, legumes, eggs, organ meats along with Vitamin C sources to enhance the absorption of iron.
Iodine sources must also be included in your diet for your thyroid function and that of your infant as well as your infant’s neurological development.Otherwise, iodine disorders i.e. goitre, mental retardation, congenital anomalies,neuro-cognitive disorders and cretinism may affect your child.And usually , it is very difficult to treat these conditions once the child is affected, and there effects tend to continue even into adulthood. Ensure that you promote good nutrition by including adequate iodine sources in your diet to significantly reduce the probability of disorders.
You should also expect consistent weight gain through your pregnancy period.Since the foetus is growing, you will experience additional weight increase which may be more noticeable during the third trimester.It is recommended that you gain approximately 10-12 kgs for better outcomes.
Aim to include healthy snacks and adequate fluid intake as well. For healthy snacks, select the various fruits, dairy products, nuts, seeds, etc. Obtain the majority of your fluid intake from water, but also include soups, milk and fresh juices.
Ensure that you engage in physical activity that is not strenuous.
Nutrition Challenges Likely To Be Experienced During Pregnancy
Nausea-Most women experience morning sickness during the first trimester.It presents as nausea and vomiting that may occur at any time of the day.Mainly occurs due to hormonal changes.To manage it , you should avoid fluid intake along with meals.Perhaps, eat the meal first and then the fluid 2-3 hours after.Also, avoid food with strong aromas.Limit the intake of fatty foods,and instead opt for dry snacks.You’d rather eat small frequent meals than larger portions.
Constipation-Mainly results from hormonal changes, pressure against the bowel and decreased physical activity.Engage in some form of physical activity though not strenuous and promote intake of high-fibre foods and adequate fluids.
Cravings and pica-You may experience the desire to eat particular foods with such intensity or experience pica where you usually crave for non-food items indicating a possibility of nutrient deficiencies such as zinc and iron. Cravings and pica tend to go away after pregnancy.
NB:You may refer to the posts on nutrients to get an idea of the recommended amounts for nutrients during pregnancy.It is however, best to consult with a nutrition specialist for more personalized nutrition counselling .
Nutrition requirements are higher during pregnancy, and should be met.Aim to promote good nutrition by consuming adequate portions of the various foods, engage in some physical activity and expect some weight gain which is recommended.You should attend ANC visits regularly to get nutrition counselling and guidance on your pregnancy
.