Balamban, Cebu – The human body constantly develops and changes throughout the human life cycle, and food provides the fuel for those changes. Yet, as we grow and change, so do our nutrient needs, and every stage of life brings unique challenges.
Nutrition before pregnancy is a great investment for a couple planning to have a baby. Investing in nutrition in this stage can save you from health and financial crisis.
A woman who doesn’t eat a well-balanced diet before pregnancy may not have the proper nutritional status for the demands of pregnancy. Pre-conception nutrition is a vital part of preparing for pregnancy. There are factors you need to consider such as weight and what you eat plays an important role in your health during pregnancy and the health of your developing fetus.
The pre-pregnancy health of the mother directly influences the baby’s health. Studies show that underweight women are more likely to give birth to small babies. Whereas overweight women have an increased risk for problems in pregnancy such as gestational diabetes or high blood pressure.
In this modern world, investing in nutrition is not that difficult since we are guided by our PINGGANG PINOY and FOOD PYRAMID that shows what kind of foods we need to take and how much do we need to eat to achieve the proper nutritional status according to our age. These food guides made especially for Filipinos advertised foods that are readily available and budget-friendly that even the poor can afford. This shows that poverty is not an excuse to achieve optimum nutrition.
Pre-Pregnancy Nutrition
The PINGGANG PINOY is divided into 3 food group categories:
- Go Foods. Foods that are made from wheat, rice, oats, cornmeal, or other cereal, and grain products. Examples of whole grains include whole-wheat, brown rice,cornmeal,and oatmeal which fills 1/4 part of the plate.
- Grow Foods. Chooselean protein. Choose low-fat or lean meats and poultry. Vary your protein routine by choosing more fish, nuts, seeds, peas, and beans.Which also fills the other 1/4 part of the plate and
- Glow Foods. Fills the half part of the plate with a variety of vegetables and a serving of fruit.
A daily food intake following PINGGANG PINOY can surely help you achieve your desirable nutritional status in preparation for pregnancy.
In addition to a balanced diet, regular physical activity and exercise should also be included along with a healthy dietary plan. It is also important to include the following nutrients such as folic acid, iron, and calcium in the pre-conception diet and continue into pregnancy.
Iron
Many women of child-bearing age have low iron stores because of monthly menstruation and diet low in iron. Building iron stores helps prepare a mother's body for the needs of the developing baby during pregnancy. Women over age 18 need 18 milligrams (mg) of iron daily. Iron needs increase during pregnancy.
Calcium
Preparing for pregnancy also includes building healthy bones. A developing baby needs enough calcium for bone development. The recommended calcium intake for women over the age of 18 is 1,000 mg daily. If the mother lacks calcium, there is a possibility the baby will draw calcium from the mother’s bone, which can, later, put the mother at risk of osteoporosis. Calcium is also one of the important nutrients in having great breast milk quality.
Folic Acid
It is also important to start Folic acid supplementation before conception and continue through pregnancy. Folic acid is a nutrient found in some green leafy vegetables, nuts, beans, citrus fruits, fortified breakfast cereals, and some vitamin supplements. The recommended intake of folic acid of a child-bearing age woman is 400 micrograms (mcg) of folic acid each day and increases to 600mcg during pregnancy. Folic acid can help reduce the risk of birth defects of the brain and neural tube defects. // ND II, Hannah Belda
