What to eat when you're expecting

Pregnancy is a time in a womans' life that comes with a lot of changes; physically, emotionally and socially. Every pregnancy is different; and people have a whole range of varied experiences with food; from wanting to eat peppery food, to loss of appetite, to craving sweets and chocolates, to getting easily nauseated by the smell of food. Some women have a normal appetite throughout and don't even feel like they are pregnant at all. Others have several episodes of vomiting for months that makes it hard to keep food down; in situations like these, eating small regular meals might help with the nutrients you need. Eating healthy is a very important investment to make during your pregnancy as it helps you to stay healthy and is also important for your baby's growth and development.

An interesting part of my consultation with pregnant women during their antenatal care is hearing a lot of questions about they should eat or avoid eating; questions that stem from cultural food taboos. A lot of these food taboos suggest that some particular foods have direct effects on the baby. When food is eaten,it is digested in the gut and nutrients are absorbed into the bloodstream of the mother. The baby gets nutrients from the mother through the blood exchanged in the placenta; so technically its not the 'rice or beans' literally eaten that gets to the child but nutrients from them. Some common false food taboos in this environment include

• staying away from eating snails to prevent excess spit in the child and having a child that is slow in learning : Snail is actually a good source of protein for the mother and growing baby

• Pregnant women are told not to drink cold water as this can lead to early Labor and give the child epilepsy

• Eating meat is said to cause the swollen legs seen in pregnant women

• Eating plantain causes the baby to have 'awka' or anterior fontanelle. which is a natural space in the skull of newborns.

• Eating egg (especially fried) causes early contraction

• Boiled groundnut and coconut will cause the baby to vomit a whitish substance

• Sugary drinks will lead to 'Jedi-Jedi in the baby

So what should your diet consist of when you are expecting the birth of your baby? Generally, the principles of eating healthy in the normal population are the same as in pregnancy. Diet varies according to your preference and family eating pattern and
should consist of the following:

• Fluids: take a lot of fluids daily to keep well hydrated. Avoid caffeinated beverages. Be careful with sugar containing drinks so as not to have excessive weight gain. Water is preferrable to other fluids.

• Fruits and vegetables

•  Milk and dairy products

• Protein

• Whole grains, cereal and Carbohydrate

• Alcohol should be avoided as it can be harmful to the baby

Overeating should be avoided, as this can lead to obesity and cause problems for the baby.
It is important to avoid eating raw vegetables,raw eggs,unpasteurised dairy products eg 'wara'as this can predispose to having bacterial food poisoning. Ensure that all foods eated are properly cooked

Also, the following are a list of vital nutrients a pregnant mother needs

• Folate: folate requirement increases during pregnancy and a woman requires  about 400ug of folate/day for supplementation. It is more important in the first 28days post conception to prevent some malformations in the baby and since most women do not know they are pregnant until weeks after conception, it is adviceable to start supplementing before conception. It is also important in the last trimester. It can be taken as supplements or in  dietary sources which include leafy green vegetables, citrus fruits, beans, peanuts. It is destroyed by prolonged cooking.

• Iron; Iron requirements increase in pregnancy and during lactation.Meat is a good source of absorbed iron, however iron is usually also supplemented in pregnancy with pills.

• calcium: a good way of getting calcium needed for placenta and lactation is by drinking milk. 0.5litre supplies about 600mg of calcium.

Women with special health needs in pregnancy like diabetes, obesity, hypertension might have special dietary needs and will need to discuss with a dietician for a suitable diet.






References
1.A Stewart Trusswell. ABC of Nutrition 2003