Foresight- tips & tips

To be prepared is half the victory, says Miguel De Cervantes. That is why it is important that you are equipped with the following tit-bits as you plan walking down pregnancy path.

Protect your health

  • Eat small frequent meals
  • Eat snacks in between meals
  • Eat plenty of fruits and vegetables with every meal.
  • Drink enough water everyday (at least 8 glasses a day)
  • Avoid tea or coffee with meals because they interfere with iron absorption and may contribute to anaemia. It’s better to drink tea or coffee an hour before or after a meal.

Important supplements
Throughout the pregnancy and for at least three months after the baby is born, a woman needs iron, folic acid or a multiple – micronutrient supplement to prevent anaemia. It is better to take iron tablets with meals to increase absorption and to reduce potential side effects, particularly nausea. Other essential supplements are calcium to ensure bone health, and omega-3 oils crucial for development of the child’s brain and eyes and to support optimal body function. A pregnant woman should always use iodized salt to prevent iodine deficiency.

Safe food preparation

  • Always wash hands with clean running water and soap before preparing food and eating. Keep preparation area and utensils clean.
  • Cook meat, fish and eggs until well cooked to avoid food poisoning
  • Wash vegetables before cutting, cook immediately for a short time and eat immediately to preserve nutrients .
  • Wash raw fruits and vegetables thoroughly before eating.
  • Soak legumes overnight before cooking.

Antenatal care
Start antenatal care as soon as you confirm you are pregnant to monitor your health and the growth of your baby. Antenatal care visits should be as follows:

  • First visit, should be at less than 16 weeks
  • Second visit, should be between 16-28 weeks
  • Third visit, should be between 28-32 weeks
  • Fourth visit, should be between 32-40 weeks

Other important tips

  • Take de-worming tablets as prescribed to treat worm infestation and prevent anaemia
  • Rest during the day especially during the last 3 months of pregnancy and the first months after delivery.
  • Always sleep under an insecticide treated bed net to prevent malaria and anaemia. Take anti-malarials as prescribed.
  • Do not use alcohol, narcotics or tobacco products

Vigilant nutritional monitoring and follow up during pregnancy have very significant effects in helping to maintain your health and support normal growth and development of your unborn child. Each Antenatal care visit must include a discussion about nutrition. You need follow up sessions mainly to evaluate your nutritional health during pregnancy, adjust nutritional care as pregnancy requires and encourage you to adhere to beneficial nutritional practices for a healthy pregnancy.

The writer is a Registered Nutritionist and Dietitian.

END: PG 37 /6

Leave a Comment