Last issue, we covered the unique nutritional needs of women. But did you know that if you’re planning to start a family, there’s a diet for that too?

From the ages of one to puberty, a girl’s nutrition requirements are pretty much on par with that of boys. You eat for mental and physical development, which inevitably includes stuff like greens, meat and nuts, and of course you should also eat plenty of calcium-containing products, such as dairy products to build peak bone mass.
But when you are preparing to start a family, your dietary needs change, and it’s the same for when you actually become pregnant.
When you’re pregnant, watching your diet is even more important because your growing baby gets all its nourishment from you through your umbilical cord.
Thus whatever you are lacking nutritionally, your baby will too. In fact, your nutrition directly influences the course of your pregnancy and foetal development.

Eating for two
Now, in the first half of pregnancy, your nutrition requirements should center on quality. In the second half, quantity also becomes an issue to ensure foetal growth as well as the growth, health and proper function of the uterus, placenta and amniotic fluid.
Some of the nutritional changes a pregnant mother should undergo include:

• A daily increase of 150 calories in food consumption is recommended at the start of pregnancy.
  This amount should increase to 250 calories a day by the end of pregnancy.
• An additional intake of 10 grams of protein a day throughout the course of your pregnancy is recommended to build up, sustain and regenerate body tissue in both baby and mother.
• Glucose is the main source of energy drawn on by the foetus. This does not mean an increase in sugars but rather in carbohydrates. Thus a daily intake of carbohydrates is essential for a smooth pregnancy.
• Consuming essential fatty acids are also critical for the development and functioning of baby‘s nervous system and heart.
  Magnesium is a mineral that your body needs to form bone, protein and fatty acids. It relaxes your muscles and helps your blood to clot appropriately. This is a useful mineral if you suffer from leg cramps. Studies show that magnesium levels are lower in women who have had a premature labour. Furthermore, because it has a good effect on muscles, it can help to prevent premature contractions by relaxing the muscles of the womb.
• During this time you will also be producing more antibodies as some of them will be passed on to your growing foetus. A high intake of vitamin C helps boost your body’s natural defenses.

Gimme, gimme more.
There will also be an increased demand for minerals and vitamins during pregnancy. In particular, a pregnant mother should increase her intake of folic acid, calcium, and iron, as these are nutrients usually deficient in a regular diet.

Iron
Iron is important for not only for your blood, but for making sure that enough oxygen gets to your body tissue. As it is, women are already more prone to have lower iron levels in their blood due to hormones and menstruation.

The demand is increased during pregnancy because the mother’s blood volume increases, and foetal red blood cells have to be developed.
Thus, women should increase their intake of liver, kidneys, red meat, poultry, eggs, peas, legumes or dark, green leafy vegetables like spinach. Do also take foods high in vitamin C as this helps the iron absorption.

You may also take iron supplements, starting at 30 mg per day. However, for your safety as well as your baby’s, do take note to consult with your doctor before starting iron supplements.

Calcium
It is recommended that pregnant and nursing women need between 1,200 and 1,500 milligrams. This is because a substantial transfer of calcium occurs between the mother and the foetus throughout pregnancy, allowing the baby’s bone and teeth formation.
In the first six months, the mother stores up calcium in her own bones. When its skeletal growth reaches its peak in the last three months, the foetus draws on the mother’s store.

During this time the consumption of high calcium-containing foods or else calcium deficiency will occur and damage the mother’s teeth and make her bones brittle.

However, many calcium rich foods like milk and cheese are also rich in fat and calories. So you can opt for calcium-fortified foods or opt for fat free alternatives. It may also be helpful to take other alternatives like broccoli, sardines, salmon, seeds and nuts that have high calcium content.
You may also opt for a supplement as well.

Folate / Folic Acid
Folate or folic acid, is a B-vitamin that is especially important for women in their childbearing years as it reduces a woman’s risk of having a baby with spina bifida and other birth defects.

Folate is essential to the production and repair of new cells and is also important to create normal red blood cells and prevent anemia. However, routine nutrition does not always supply enough folic acid to meet the requirements of a pregnant woman.
Additional folic acid intake is necessary in the months before pregnancy and during the first trimester. The recommended daily allowance for pregnant women is 600 micrograms.

Good sources of folic acid include leafy green vegetables, spinach, asparagus, fortified cereals, whole-wheat products, liver, eggs, kidney beans, oranges, strawberries and nuts.

You can also choose foods that have been fortified with folate, such as certain breakfast cereals and bread. Or you may take folate supplements as recommended by your doctor.

Apart from these key nutrients, you should also eat for these other purposes:

• To ensure the adequate brain development of your foetus and newborn, take in:
• Adequate reserves of nutrients at birth to make the newborn less vulnerable for early postnatal food deficiencies.
• Ensure optimal maternal bacteriological conditions at time of birth, and postnatal support of a healthy intestinal microflora.
• Maintain your own quality of life. This can be achieved by nutrients that are suggested to reduce the risk on postnatal depression, and loss of memory
• Enhance the composition of your breast milk.
  
  Nutrients that support these are antioxidants such as vitamins E and C, and vitamin D3, biotin, other B-vitamins, vitamin A, and magnesium. Iodine, zinc, DHA, protein, carbohydrates, fiber, sodium, potassium, choline, vitamin K, and fat all go towards fulfilling the above requirements.
  

After delivery
Once you have given birth, you’ll want to make sure your diet supports the production of healthy breast milk for your baby and as well as the full recovery of your body after the stress of delivery.

And though you’ll want to regain your pre-pregnancy figure right away, do aim to lose weight gradually and be patient. Sudden weight loss is very dangerous for you, and your baby, who needs your milk.

While you are breastfeeding, you will need approximately 2800 kcalories a day if you’re of average weight. Here’s a guide to the approximate energy content of various local dishes for an easy estimate of how many calories you are getting each day.