Baby-making Ingredients

Every woman wants her baby to be healthy and strong. Well, the best way to achieve that is by taking the necessary measures before conception. One of the most important things you can do to ensure the well being of your child is to eat a healthy diet.

Begin making healthy changes three months to a year before you conceive. Eating nutritionally sound meals before conception will help ensure that your baby has an optimal environment to grow in, and reduce the likelihood for deficiencies that might result in birth defects.

Pregnancy deserves planning because many health and nutrition practices or conditions of the mother-to-be can harm a developing foetus. Such conditions include:

■ Inadequate or excessive nutrient intake

■ Heavy intake of caffeinated drinks, alcohol, and smoking

■ Dependency on drugs—both conventional and illicit

■ Stress and eating disorders • Recent long-term illness.

Pre-pregnancy nutrition

Before conception, it is important to consume a well-balanced, nutritious diet that is high in key nutrients required in readiness for pregnancy. Nutrient supplementation is also recommended because many women do not get enough vital nutrients for pregnancy from dietary sources.

Energy shots

Calories should be increased to meet energy demands for the expected pregnancy, improve ovulation and enhance fertility. Energy sources should mainly come from carbohydrates and moderate intake of essential fats and oils. Often overlooked, essential fats and oils are part of the production of hormones involved in pregnancy and birth, and are fundamental components of every cell.

Protein shots

The intake of protein for an expected pregnancy should be increased to enhance the activity of the estrogen hormone thereby increasing fertility. Good quality protein is obtained from milk, meat, fish, eggs, legumes, pulses, whole grains, and nuts.

Mineral shots

Calcium and iron are the two minerals essential needed in preparing for pregnancy. Increased calcium is required for the growth and development of bones as well as tooth buds for the fetus. It is recommended that women get at least three glasses of skim milk for calcium a day if they are considering getting pregnant. Dairy products are the primary source of calcium. The physician may, in addition, advise on the intake of calcium tablets.

Extra iron will be needed for the pregnancy. Requirements for iron can be met by eating foods rich in iron, such as meat, liver, green leafy vegetables, prunes, and raisins. Physicians usually recommend the intake of iron supplements to meet the iron requirement for pregnancy.

Vitamin shots

All vitamins, especially vitamin A, B-complex, C, D, and folic acid will be required in increased quantities for conception and pregnancy.

■ Folic acid helps facilitate proper cell growth and enables proper development of the embryo, preventing serious physical problems including neural tube defects. Folic acid in a vitamin supplement, when taken one month before conception and throughout the first trimester, has been proven to reduce the risk for neural tube defects by 50 to 70 percent.

The deficiency of folic acid is linked to neurologic birth defects such as spina bifida (a defect of the spinal column) and anencephaly (inability of the brain to develop). Foods rich in folic acid or ‘folate’ include dried beans, peas, fortified grain products and cereals, fruits, and dark leafy greens.

« Vitamin A requirements can be met by consuming liver, egg yolk, and deep-colored vegetables and fruits.

However, excessive intake of vitamin A has been linked to cleft palate, heart defects, and other congenital defects. Foods containing natural beta-carotene (plant sources of vitamin A) are not harmful because the body converts beta-carotene into active vitamin A only as needed, and not in amounts that may be toxic to the body.

■ The B-complex vitamin intake should be increased to meet the demands of the expected pregnancy. The B vitamins are required in larger quantities since they play an important role, especially in energy production and the proper functioning of muscle and nerve tissues for both mother and fetus. Food sources rich in B-complex include whole grains, pasta, and bread.

■ Vitamin C, besides its normal functions, is involved in developing connective tissue and vascular system of the fetus as well as in the absorption of iron for the mother. It may be obtained by eating fresh citrus fruits and fresh fruit juices.

An increase in the need for calcium and phosphorus necessitates an increase in Vitamin D intake as it is involved in their absorption and utilization. As plenty of sunshine is available in our country, the requirement of vitamin D can be easily met. Food sources include butter, liver, egg yolk, and fish liver oil.

Things to avoid

Though it is important that you take a multi-vitamin while pregnant, avoid mega-vitamins in the months preceding conception. Certain dietary supplements and herbal preparations can harm your baby in the short or long term. For example, doses of vitamin A in excess may result in fetal defects.

END: PG32/8-9