Getting enough for you and baby

Moreover, good nutrition is essential throughout the life cycle; poor nutrition negatively impacts the nutritional status, and more than likely over a period of time nutrient deficiencies and malnutrition may result. You should aim to eat a variety of foods from the Caribbean Food Groups, and meal plans and snacks comprised of foods from the different food groups.

The Academy of Nutrition and Dietetics emphasised adequate nutrition for women of childbearing age, and pregnant and lactating women. They documented that these people belonging to the aforementioned target population consume a balanced diet, and adopt a healthy lifestyle which can more than likely aid in reducing the potential risk of birth defects, suboptimal foetal development, and chronic diseases for mother and child. For a healthy pregnancy, the components include healthy pre-pregnancy weight, the selection and consumption of a wide variety of nutritious foods for meals and snacks, safe food handling, appropriate weight gain during pregnancy, physical activity, vitamin and mineral supplementation as prescribed by the medical doctor, and avoidance of alcohol, smoking and harmful substances.

Nutrition management During pregnancy maternal nutrition and lifestyle choices are significant contributors to the health of mother and child. Therefore, to improve the quality of life and nutritional status of the next generation, the health of children, adolescents, pregnant and lactating mothers and adults remains the primary focus of the Academy of Nutrition and Dietetics.

Hence, having knowledge of food and nutrition, and planning and preparing healthy meals and snacks are beneficial steps that individuals may wish to take in seeking to maintain their health.

For the pregnant woman, adequate dietary intakes are required to support the changes that take place in her body (placenta develops, uterus and breasts grow, increases in total blood volume and the stores of body fat, and the kidneys and heart work harder) and for the growth and development of the foetus .

According to the American Academy of Nutrition and Dietetics, they documented in the Practice Paper (2014) the significance of making good food choices that will more than likely aid in improving and/or maintaining nutritional status of the pregnant woman contributing to positive outcomes.

Moreover, “when good food choices are made, food consumption to meet extra energy needs, and the increased absorption and efficiency of nutrient utilisation that occurs in pregnancy are generally adequate to meet most nutrient needs.

However, vitamin and mineral supplementation maybe important in vulnerable cases including food insecurity; alcohol, tobacco, or other substance dependency; anaemia; strict vegetarian (vegan) diet; or poor eating habits.

Multiple strategies are needed to support healthy lifestyles for all women, from preconception through the post-partum period.” Furthermore, for a healthy baby, which is the expected outcome, you should take into consideration the woman’s health prior to pregnancy. Managing weight wisely, good health habits that include but should not be limited to the eating a balanced diet, choosing healthy snacks, nutritious beverages and water instead of sugary drinks, and engaging in physical activity regularly are essential components of a healthy lifestyle.

Weight gain In taking a look at weight gain, the Institute of Medicine (2009) documented that a significant modifier of weight gain during pregnancy and the impact on the mother and child is the pre-pregnancy weight.

The body mass index (BMI) which can be referred to as a measure of body fat based on weight in relation your height is used to indicate if body weight is appropriate. According to the World Health Organisation, the BMI can be calculated by dividing weight in kilograms by height in metres square, and it can be used to classify weight in adults’ for example underweight, normal range, overweight, obese. For additional information refer to Report Brief, May 2009 “Weight Gain during Pregnancy: Re-examining the Guidelines.” The meal plan Your meals should consist of good sources of carbohydrates, protein, fats, vitamins (A, B group, C, D, E and K), minerals (calcium, phosphorus, magnesium, potassium, iron, zinc, etc.) and water.

A few main points to note: ensure adequate energy and protein intakes to meet nutritional needs; include healthy snacks in your meal plan; consume balanced meals; watch your salt intake; follow the advice of your medical doctor, complying with the diet and mineral and vitamin supplements as prescribed; omit alcohol; visit a registered dietitian to assist you with meal planning.

Example of sample menus: breakfast – banana, hot oatmeal cereal with milk or readyto- eat cereal with milk, whole wheat bake, vegetable omelet, beverage (optional); Lunch – baked chicken with gravy or lentil loaf with sweet and sour sauce, sliced ground provision, callaloo, tossed salad with dressing, tropical fruit punch, coconut sweet bread; Supper – fish patty with whole wheat hops bread or sada roti with curry channa and potato, lettuce, cucumber and tomato salad, mango slices with flavoured yogurt, beverage (optional). Some snacks you may wish to include: crackers with cheese spread, fruit, vegetable pieces, milkshakes, granola bar, yogurt, muffins .

Breastfeeding Mothers should be encouraged to breastfeed their infants. Exclusive breastfeeding is recommended up to six months, following which you should continue breastfeeding and include appropriate complementary foods that are nutritious and safe, until two years old and beyond (World Health Organisation).

You should introduce new foods gradually, in a timely manner.

However, in some cases breastfeeding may be contraindicated for example galactosemia, mothers with active untreated tuberculosis, those who may be using drugs of abuse, positive for HIV, or taking certain medications (e.g. antimetabolites and chemotherapeutic agents). Studies show that breastfeeding provides health benefits for mother and child; these include for the baby – decreases in the incidence and/or severity of infectious diseases, decreases rates of type 1 and type 2 diabetes, overweight and obesity, food allergies, etc, aid in neurodevelopment – enhance performance on cognitive development tests and promotes bonding between the mother and infant. For the mother –decreases post-partum bleeding, more rapid uterine involution, increase child spacing, return to pre-pregnancy weight earlier, and decreases potential risk of breast and ovarian cancer.

Dr Claudette Mitchell is Assistant Professor, University of the Southern Caribbean, School of Education and Humanities