Pregnancy, consisting 270 days or nine (9) months, marks the beginning of a new human life formed inside a mother’s womb. According to the World Health Organization (WHO), about 123 million women get pregnant each year across the globe. In Region 10 alone, 51,358 pregnancies were recorded in the 2018 Regional Field Health Service Information System. Numerous as it is, the infants that pregnant women carry for 9 months will create the next generation. On that note, one should make sure that pregnant women get the right nutrition and health support she needs for her to successfully give birth to a healthy, full-term baby with normal birth weight, and with no physical or mental deformities and dysfunctions.
Proper nutrition plays a vital role during pregnancy. As all nutrients are essential to make body functions work, some nutrients have increased demand during pregnancy to meet not just the needs of the pregnant mother, but most importantly to support the proper growth and development of the baby inside her womb.
To give emphasis, here are some of the most crucial nutrients that a pregnant woman needs during pregnancy and its corresponding food source:
Calcium
This mineral aids in building strong bones and teeth. Common food sources are dairy products such as milk, cheese and yogurt, vegetables such as broccoli, cabbage and okra, soybean and soybean products like soya milk and tofu, nuts and bread made from fortified flour. Philippine Dietary Reference Intake (PDRI) suggests an extra 50 mg of calcium per day for pregnant women.
Iron
Iron is mainly involved in oxygen transfer and helps the red blood cell in delivering oxygen to the baby. One can get iron by eating foods such as lean red meats, granular organs, tofu, cashews, spinach, whole grain and enriched breads. Extra 10 mg is also required during pregnancy.
Vitamin A
Vitamin A is needed for healthy skin, improved eyesight and bone growth. Its sources are eggs, fortified milk, orange and yellow vegetables and fruits such as squash, mango, papaya, and green leafy vegetables like broccoli, malunggay, and spinach. Additional intake of 300 µg RE Vitamin A is also suggested by PDRI.
Vitamin C
This vitamin supports healthy gums, teeth and bones, aids in the non-heme iron absorption and helps keep the immune system strong. Good sources of Vitamin C are citrus fruits such as oranges, lemon, kalamansi, strawberries, guava, tomatoes and bell pepper. During pregnancy, it is also recommended to add an extra 10 mg of Vitamin C intake a day.
Vitamin D
The vitamin responsible for helping the body absorb calcium to build strong bones and teeth of the baby. Good sources are fortified milk and salmon. But for those who are living in tropical areas such as here in the Philippines, one can simply activate the body to create vitamin D through sun exposure early in the morning.
Vitamin B6
Vitamin B6 assists in the formation of red blood cells and helps the body use protein, carbohydrates and fats. One can get this vitamin by eating foods such as beef and pork meat, whole-grain cereals, and bananas.
Vitamin B12
Vitamin B12 or cobalamin helps in the maintenance and proper functioning of the nervous system and in red blood cell production. This vitamin can only be found in animal products like liver, lean meat, fish, milk, and poultry.
Folate (Folic Acid)
This B vitamin is important in blood and protein production. Intake of this vitamin reduces the baby’s risk of having neural tube defect, a form of brain and spinal cord defect caused by folate deficiency of during pregnancy. Food sources of folate include green leafy vegetables such as kamote tops, jute, malunggay, liver, oranges, beans, and nuts. PDRI also recommends adding 200 µg DFE Folate per day throughout pregnancy.
PDRI also requires an additional 300 kilocalorie intake during second and third trimester of pregnancy through eating healthy foods such as whole-grain breads and cereals, brown rice, root vegetables, legumes, and fruits. There must also be an intake of high quality protein and unsaturated fats such as omega- 3 fatty acids. Eating foods seasoned with iodized salt is recommended but should not exceed to more than 5 grams a day. It is also important to drink ample amount of water and other fluids every day. ‘Pinggang Pinoy’ for pregnant and lactating women suggests intake of 9 or more glasses of water each day to provide adequate fluid for blood production. It is also advised for pregnant women to do a regular moderate physical activity. Alcohol and drug abuse, and the use of psychotropic substances, tobacco and electronic cigarettes are strongly discouraged.
Successful pregnancy can be achieved through adequate nutrition, good health, proper lifestyle and physical activity, and emotional, physiological and psychological support given to a pregnant woman. It is equally important that she goes to a health care facility and consult medical professionals about her condition. Government health care facilities offer free services such as prenatal and post-natal care, vaccinations, deworming tablets, vitamins and mineral supplements (iron-folic acid and calcium supplements), and other services. Pregnant women are advised to have at least four (4) prenatal check-ups throughout the entire pregnancy period. Local government units are also enjoined to pool resources for the dietary supplementation of pregnant women for at least 90 days. This is to ensure that each expectant mother gets adequate calories and nutrients per day, especially those women from food insecure households.
Republic Act 11148 known as the “Kalusugan at Nutrisyon ng Mag-Nanay Act” signed last November 2018, sets an enabling environment to give healthy beginnings to pregnant mothers and their babies. The law also calls for the LGUs and important stakeholders to invest in the First 1000 Days towards a malnutrition-free Philippines through prioritizing programs and projects intended for pregnant women and children two years old and below. The collective efforts on Early Childhood Care and Development – First 1000 Days Project, together with other health and nutrition interventions by the national and local governments help safeguard each pregnant woman’s journey towards fulfilling motherhood, and a healthier and productive life for her infant.
Healthy beginning matters—ensure optimum nutrition for pregnant women! (PNC Stephanie C. Barrio)
