The first 1,000 days is a period of great potential as well as great vulnerability. The quality of nutrition and care provided to mothers at this time have significant impact on a child's ability to grow, develop, learn, and survive. The foundations for their lifetime health are laid during this time.
Brain development commence before birth. Early in pregnancy, a child's brain begins to expand and develop at an incredible speed. The fuel that drives much of this remarkable change is the nourishment that a baby receives from his/her mother through her food.
To meet the pregnant mother’s nutritional needs, consuming a variety of foods is a must. An additional 300 calories should be consumed throughout the pregnancy. Both the expectant mother and the baby will benefit more from whole foods such as fresh fruits, vegetables, lean meats like chicken, fish, and beans, and carbohydrate-rich foods. Protein, iron, folate, and fatty acids, among other nutrients, contribute to the development of a baby's brain health during pregnancy. Junk food and other processed foods must be avoided as much as possible. Chips and soda, to name a few, have no nutritional value.
Pregnant and even lactating women may refer to the Pinggang Pinoy as their guide in planning or managing their diets. The Pinggang Pinoy is a food plate model developed by the Food and Nutrition Research Institute of the Department of Science and Technology.
PROTEIN rich foods are critical for ensuring the proper growth of baby’s tissues and organs, including the brain. It also helps with breast and uterine tissue growth during pregnancy. It helps increase blood supply, too. Good sources of protein you may include are: fish, eggs, lean beef and pork, chicken, nuts and beans.
FOLATE also known as folic acid, plays an important part in reducing the risk of Neural Tube Defects (NTD). These are major birth defects that affect the baby’s brain and spinal cord, such as spina bifida and anencephaly. You can get folate from these foods: liver, eggs and dark green, leafy vegetables. To guarantee that the folate requirement is met, health centers also distribute folate supplements.
IRON works with sodium, potassium, and water to increase blood flow. This helps ensure that enough oxygen is supplied to both the mother and the baby. Pregnant women should be getting 27 mg of iron per day, preferably alongside some vitamin C to increase absorption. Good sources of this nutrient include: meats, poultry, eggs, dark green, leafy vegetables, citrus fruits, enriched breads or cereals.
FATTY ACIDS Omega-3 fatty acids have been found to be essential for both neurological and early visual development of the baby. Adequate intake of Omega-3 fats is essential to maintaining the balanced production of the hormone-like substances called prostaglandins that regulate several important physiological functions including blood pressure, blood clotting, nerve transmission, inflammatory and allergic responses. The best sources of omega-3 fatty acids (EPA and DHA) are cold-water fish such as salmon, tuna, sardines, anchovies, and herring.
WATER is essential. Every day, pregnant women should drink at least 8 to 12 glasses of water. Water offers numerous advantages. It improves digestion and assists in the formation of the amniotic fluid that surrounds the fetus. Water also aids in the circulation of nutrients and the removal of waste from the body.
If one or more of these are lacking during pregnancy, a newborn may be at risk for developmental delays, birth deformities, and cognitive deficits. At every step of the 1,000-day window, a child's rapidly developing brain is exposed to malnutrition, neglect, and the stress that comes with hunger and food instability. The consequences for a child's development may be severe and irreversible in some cases. It can also lead to obesity, diabetes, and other chronic conditions later in life, all of which can lead to a lifetime of health problems.
To prevent malnutrition and achieve better health outcomes, therefore, it is imperative that we focus (“tutukan”) on the nutrition of our pregnant women and ensure that they get the nourishment and support they need during their first 1,000 days journey. (PNFP Gwyn Y. Balaba)
References:
Healthline.com. Nutritional Needs During Pregnancy. (13 July 2020). Retrieved on 9 August 2021 from https://www.healthline.com/health/pregnancy/nutrition
DOST-Food and Nutrition Research Institute. (20 March 2019). Pinggang Pinoy for Pregnant and Lactating Women. Retrieved on 10 August 2021 from https://web.facebook.com/DOST.FNRI/posts/pinggang-pinoy-for-pregnant-and-lactating-women-consists-ofgo-rice-alternativesa/1464669200335186/?_rdc=1&_rdr
American pregnancy.org. Omega-3 Fish oil and Pregnancy retrieved on 10 August 2021 from https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/omega-3-fatty-acids-faqs
American College of Obstetrician and Gynecologist. (October 2020). How much water should I drink during pregnancy? Retrieved on 11 August 2021 from https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during pregnancy#:~:text=During%20pregnancy%20you%20should%20drink,helps%20waste%20leave%20he%20body.
