Good morning dear reader, welcome to this morning’s article
episode of Food, Nutrients and Health. The discussion today is aimed towards
healthy lifestyle and nutrition for a healthy pregnancy.
A Healthy Pregnancy starts before conception
The gestation of humans span through 9 months, but the state
of health of the mother especially before, during and even after gestation
plays a large role in the overall well-being of the baby. A healthy pregnancy
begins before conception. Women who plan to have a child should keep a watch on
their diet and even their overall health even before they become pregnant.
As much as there is a greater need for the mother to do
this, however it is the responsibility of both parents to do this. The quality
of sperm released during ejaculation also plays a large role in the formation of
the zygote and the quality of the foetus. So a healthy pregnancy is not only
dependent on the mother, it is dependent on both parties, the mother and
likewise the father.
A healthful diet rich in fruits and vegetables remains the
best way to boost sperm count and quality through diet. Many couples having
trouble in child-bearing is due to the low-sperm count and quality on the
father’s side.
Other nutrition and health factors to be considered by both
parents include;
-
Healthy eating pattern across a lifetime
-
Eat more of Nutrient- Dense foods (Cereals,
legumes, fruits and vegetables)
-
Limit nutrients from added sugars and refined
foods
-
Establish physical activity routine (Regular
exercise helps to tackle obesity and irregular accumulation of fat by the body)
-
Health risk habits like smoking and heavy
drinking should be avoided likewise
Obesity is one of major complications catered for in the
prenatal stage of mothers’ health care. This is the reason why physical
activity otherwise known as exercise cannot be over-emphasized for the waiting
mothers. Even during pregnancy, there will be a measure of physical activity to
be routinely engaged, because excessive weight gain can also occur during
pregnancy.
Folate is vitamin B9. Children and adults require folate to
produce healthy red blood cells. It is a vital nutrient for the pregnant woman,
and that is why the supplement folic acid is often prescribed in specific
measures.
Nutrition and Lifestyle for a healthy pregnancy
During pregnancy, the mother’s nutrition is of a greater
importance. Pregnancy is a critical period during which maternal nutrition and
lifestyle choices are great influencers of mother and child well-being.
Inadequate consumption or absorption of vital nutrients during the crucial
periods of fetal development may lead to reprogramming within fetal tissues,
predisposing the infant to chronic conditions in later life.
Pregnancy is the formation stage of a new life, a new baby,
a new individual, any alteration in proper formation at the pregnancy stage may
lead to permanent disabilities in the unborn child, cutting across
intelligence, formation of internal body organs to even physical structure of
tissues, bones and muscles. Improving the well-being of mothers, infants and
children is paying attention to the health of the upcoming generation.
Some of the healthy lifestyle to be adopted during pregnancy
include;
1.
Physical Activity and Exercise: 150mins of
aerobic activity spread out per week or 30mins of moderate exercise most days
per week
2.
Wide variety of Food: Helps to meet energy and
nutrient requirements. Most who aren’t overweight or obese will require 2,200 –
2,900 calories per day. Recommended total beverage intake is 10cups per day.
3.
Vitamin & Mineral Supplements: This has to
be recommended by a healthcare provider. Some supplementation usually
recommended include;
-
Iron which prevents anemia
-
Folic
acid prevents neutral tube defects
-
Choline prevents fetal brain development
problems
-
Iodine helps fetal brain growth
-
Calcium helps fetal bone growth
4.
Reduce caffeine intake, caffeine intake should
not exceed 200mg daily. Energy drinks are not recommended during pregnancy.
Alcohol consumption may result in behavioral or neurological defects
5.
Safe Food Handling: Pregnant women and their
unborn children are more susceptible to food poisoning. Cook foods to minimum
safe internal temperatures. Avoid unpasteurized juice, milk and soft cheeses.
Article By:
Oluwadurotimi Okediji
Food, Nutrients and Health.
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