【Real Nutrition】: Preconception and Pregnancy Nutrition

Recently, my FB is often overloaded with news feed of friends getting married and preparing themselves into parenthood. I began to feel that everyone is gradually moving towards the next stage of life Ito build their own family!
Hence, more friends have began to be interested to find out pregnancy nutrition and how to prepare themselves into this.
Today, I will take this opportunity to give you some professional nutritional advice!

Prior to pregnancy, I suggest that the ladies should:

1. Check your BMI and try to achieve your healthy BMI between 18.5-22.9. Healthy weight and substantial body fat are the essential to build the foundation of new life!
2. Start taking folic acid supplement (recommended dosage: 0.4 mg per day) to reduce the risk of neural tube defects in newborns.
3. Consume high-calcium foods such as dairy products, nuts and seeds. Calcium is the main nutrient for good bone health. Insufficient calcium intake may lead to calcium loss from the mothers, which is the result of calcium-releasing from mother’s bone. 
4. Reduce coffee, tea and alcoholic beverages.

Pregnancy nutrition depends highly on the most basic five food groups namely whole grains, vegetables, fruits, proteins and dairy products. These foods provide new mothers with the necessary nutrients needed for them:

• Folic acid: promotes cell division and organ formation, reduces the risk of neural tube defects and the risk of anaemia among mothers. Foods containing high folic acid include dark green vegetables (eg spinach, broccoli and asparagus), citrus fruits and animal internal organs.
• Iron: It is an important nutrient to produce sufficient red blood cells. The recommended daily intake is about 30-60 mg. The iron in the food include heme iron (better absorption, such as red meat, liver, chicken and fish) and non-heme iron (for example: egg yolk, dark green vegetables, dried fruits and nuts, etc.).
• Vitamin A: promotes cell and tissue growth and prevents night blindness. It is recommended a daily intake of 10,000 IU, and can be supplemented upon a doctor's advice. Foods containing high vitamin A include eggs, milk, deep red and yellow fruits and vegetables, and dark green vegetables.
• Calcium: Both mothers and baby need calcium to build strong bones and teeth. The recommended daily intake is 1000 mg. Necessary supplement will usually be advised by the doctor. Foods that contain high calcium include milk, cheese, yogurt, tofu, dried fruits, green vegetables, croissants, and edible boneless fish. 
• Vitamin B12: plays an important role in the formation of blood. Only animal-based foods contain vitamin B12.
• Omega-3 fatty acids: can effectively improve the IQ and vision of newborns. It is recommended to take three servings of cooked fish or shellfish every week, such as salmon, sardines, mackerel, halibut and eggs fortified with omega-3 fatty acids. Avoid sharks, swordfish, squid and white snapper.
• Vitamin C: promotes collagen formation in bones, muscles and blood vessels. The recommended daily intake is about 50-85 mg. You don't need to take vitamin C supplement, sufficient vitamin C can be obtained with 2 fresh fruits and 2-3 servings of vegetables a day.
• Vitamin D: helps the absorption of calcium. The best method is to get the sunlight exposure and allow our skin to synthesise the needed vitamin D.

In addition to the above dietary recommendations, there are some nutritional principles that require special attention, in accordance to three trimesters in pregnancy:

1. First trimester (last week of period to 12 weeks of pregnancy)

• Daily calorie intake shall remain the same as before getting pregnant. 
• Upon doctor’s consultation, supplements of vitamin A, folic acid and iron may be prescribed.
• Iron supplements are recommended to consume during the day time and drink at least 8 glasses of water a day to reduce risk of constipation.

2. Second trimester (13 to 28 weeks of pregnancy)

• Take additional 300-350 calories per day, as compared to when you are not pregnant. You can consume snack between breakfast and lunch, such as high-calcium dairy products, fruits, nuts and seeds. 
• Upon doctor’s consultation, iron supplement may be prescribed.
• Iron supplements are recommended to consume during the day time and drink at least 8 glasses of water a day to reduce risk of constipation.

3. Third trimester (29-40 weeks of pregnancy)

• Take additional 450-500 calories per day, as compared to when you are not pregnant. It is about having an additional of two snack time in a day. You can choose whole grains with soy milk, fruits and vegetables.
• At this stage, mother's daily calcium requirement is about 300 mg more than before in order to provide sufficient calcium for both the newborn and mother to prepare for delivery. 
• Upon doctor’s consultation, iron supplement may be prescribed.
• Iron supplements are recommended to consume during the day time and drink at least 8 glasses of water a day to reduce risk of constipation.