Nutritional needs for pregnant and lactating women are considerably higher to ensure good health for both baby and mother throughout pregnancy and post-pregnancy. If you’re currently pregnant or breastfeeding, know the essential nutrients you need to ensure your baby’s growth and development are on track.
You are what you eat
It is common knowledge that eating and drinking nutritious food and beverages can bring lasting benefits to your health. Some women shift to a healthier lifestyle early by eating nutrient-rich food and taking dietary supplements before conceiving. Others make healthier choices at the onset of pregnancy, and carry on with this lifestyle until after giving birth.
Choosing healthier options should not be complicated. Keep in mind these simple tips to help you stay on track.
- Avoid intake of processed food, snacks, and beverages
- Do not eat raw or undercooked ingredients including meat, fish, eggs, and produce
- Do not drink alcoholic beverages
- Avoid caffeine intake
- Limit eating food high in sugar content
The nutrients you need
Your physician or obstetrician (OB) should help you determine your nutritional and dietary needs throughout the different stages of your pregnancy, and can advise you on what you can do to stay healthy when lactating.
Ask your doctor about some of these essential nutrients you may need:
- IRON
- This nutrient is needed in developing red blood cells for you and your baby. Red blood cells are essential for oxygen from your lungs to reach vital tissues and organs so that they can function. Not having enough iron may lead to anemia, which affects your baby’s growth and development.
- Sources of iron: Lean meat and organ meat, seafood, green leafy vegetables
- FOLIC ACID
- This nutrient is a B Vitamin that helps prevent neural tube defects in your baby’s brain or spine. It’s important to have enough of this nutrient pre-conception and throughout the first trimester.
- Sources of folic acid: Green leafy vegetables like spinach, green beans, and lettuce
- CALCIUM
- Calcium helps develop your baby’s bones, teeth, muscle movement, and nerve function.
- Sources of calcium: Dairy products like milk, cheese, yogurt
- IODINE
- This nutrient helps in the development of healthy brain and nervous systems in babies.
- Sources of iodine: Fish, iodized salt, cheese
- B-COMPLEX VITAMINS (Vitamins B1, B2, B6, B12, Niacinamide, Calcium Pantothenate, and Biotin)
- These help optimize food to energy conversion to enable proper respiration, digestion, blood circulation, among others. B Vitamins are also needed in the development of nervous systems in babies. The pregnant mother may also be helped with managing nausea symptoms with vitamin B6.
- Sources of B Vitamins: Dark leafy vegetables, meat (chicken, red meat, liver), fish (tuna, salmon), beans
- ZINC
- Zinc helps prevent the development of congenital malformations and low birth weight in babies, as well as preterm births. It is also known to boost immune function as protection against sickness.
- Sources of zinc: Meat, fish, seafood
- VITAMIN A
- This vitamin is essential for immune function and vision development in babies.
- Sources of vitamin A: Oily fish, eggs, cheese, and yellow/orange fruits and vegetables such as carrots, bell peppers, kalabasa
- VITAMIN C
- Vitamin C helps develop baby’s bones and teeth, and assists in iron absorption.
- Sources of vitamin C: citrus fruits, chili peppers, guava, papaya
You may also take note of the recommended daily dietary allowances for pregnant women and lactating women respectively, according to the Philippine Dietary Reference Intakes (2015) from the Philippine Department of Science and Technology Food and Nutrition Research Institute.
The role of nutrition is crucial for you and your baby at every stage of life, to ensure both your health needs are met. Having a healthy pregnancy is achievable as long as you are mindful about what you eat, drink, and take. However, each person’s health needs and status may be different, that is why it is essential to have regular consultations with your doctor. Consult your doctor about vitamins and supplements you can take during your pregnancy, should you need it.
General disclaimer
Your doctor will always be in the best position to give the appropriate medical advice for your condition. For suspected undesirable drug reaction, seek medical attention immediately and report to the FDA at www.fda.gov.ph and UNILAB, Inc. at 8-UNILAB-1 or productsafety@unilab.com.ph. Always buy your medicine from your trusted drugstores and retailers.
Sources:
- http://www.med.umich.edu/pfans/_pdf/hetm-2017/0417-prenatalnutrition.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
- https://www.euro.who.int/__data/assets/pdf_file/0020/120296/E73182.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5590399/
- https://www.mdpi.com/2072-6643/13/2/692/htm
- https://www.who.int/elena/titles/iodine_pregnancy/en/
- https://www.fnri.dost.gov.ph/index.php/tools-and-standard/philippine-dietary-reference-intakes-pdri
