Eating well… when you are expecting

By Cherice Bronte-Tinkew, RD

Pregnancy is a wonderful blessing to any couple and eating well can help make managing the health of mother and baby easier. I encourage women of childbearing age to ensure you get regular health check-ups before pregnancy, particularly if you have a chronic lifestyle disease such as diabetes or hypertension. These conditions can further complicate one’s pregnancy if not controlled.

A good foundation for nutrition always starts with our six Caribbean food groups which include Staples, Legumes (peas, beans, nuts and seeds included), Food from Animals, Vegetables, Fruits, and Fats and Oils.

Then there are key nutrients that should be increased, and they include iron, folic acid and calcium. Iron is needed for the increased blood supply. The placenta is basically a temporary organ developed in the mother’s womb and provides baby with the nutrients and oxygen needed for growth and development. The increased blood supply helps to facilitate the exchange of these nutrients and to remove waste from baby, too.

Folic acid is needed for the development of baby’s brain and spinal cord and, of course, calcium is needed to develop bones and even muscles, too.

Folic acid is required in both food and supplement form and, depending on your antenatal check-ups, doctors may prescribe supplementation for iron and calcium.

There is a wide range of foods to increase the intake of these nutrients. Iron is readily absorbed from animal sources like chicken, beef, and fish, while iron found in plant sources like callaloo, peas, beans and seeds need help from Vitamin C rich foods to absorb in the body.

For example, add some Vitamin C rich roasted green peppers to a stir fry with channa and spinach leaves. The Legumes group and dark green leafy vegetables also contain folic acid.

It helps to freeze some of the Sunday lunch peas and callaloo for later in the week. Milk, yogurt, and cheese are rich in calcium, and calcium is found in plant sources like pak choi, broccoli and spinach.

Some women may experience nausea and vomiting in pregnancy but there are some remedies to manage as best as possible. Try having beverages after meals and eating smaller meals throughout the day.

Dry crackers early in the morning helps to reduce nausea and if possible, have other persons prepare meals to avoid the smell of food.

Room temperature or cooler meals can help. Try yogurt and fruits or crackers and tuna salad. Keep hydrated by sipping on water, and adding foods with ginger can help.

Practising food safety is a must. This helps to prevent food-borne illness. Cooked foods should not be left out on counters for more than two hours. Refrigerate and keep track of leftover foods. Ensure they are sealed in shallow containers in the refrigerator and reheated thoroughly.

Fresh fruits and vegetables are great to consume after they are washed thoroughly in clean, running water. There are some fish pregnant women should avoid: shark, marlin, big eye tuna, swordfish, and king mackerel. These contain high levels of mercury and pose a risk to your baby.

Safe fish to consume twice weekly include salmon, canned light tuna, and sardines. These contain Omega 3 fatty acids, which improve the baby’s brain and eye development. Research has shown the benefits are reaped later in their performance at school.

Women can continue with regular exercise during pregnancy as guided by their doctors. Walking, swimming and low impact aerobics can be great options to reduce stress, reduce constipation, manage weight gain throughout pregnancy and lower the risk of potential problems at delivery.

Finally, you are not eating double your diet for the baby and you, but rather a variety of foods to have the best outcome for both.

Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.

For more information: Facebook and Instagram pages @JustCherNutrition.

Email- justchernutri@gmail.com

Resources:

https://www.bda.uk.com/resource/pregnancy-diet.html

https://www.fda.gov/food/consumers/advice-about-eating-fish