Did you know that proper nutrition in the weeks leading up to, and during pregnancy, can have life-long health benefits for your baby?

Lifestyle diseases such as obesity, type 2 diabetes and heart disease have reached epidemic proportions over recent decades.

Research show that when a pregnant mother has poor nutrition (too much or too little) her growing foetus has to modify its metabolism in the womb to support its body functions.

This can cause permanent changes which make the unborn child more susceptible to obesity, diabetes and heart disease later in life themselves.

Poor maternal nutritional status can have impacts on the growing foetus’ muscle, brain, kidneys, heart, liver, bone and more.

Maternal weight gain during pregnancy is directly related to the growth of the unborn baby. Low birth weight infants have been found to be more susceptible to these diseases.

The recommended weight gain during pregnancy is 10 to 16kg for a woman with a healthy pre-pregnancy weight. This is less if she is overweight and more if she is underweight at the start of the pregnancy.

It is not only about taking in too much or too little though; the quality of the diet is just as important.

Not getting enough of certain essential nutrients, vitamins and minerals also impacts the developing infant.

Omega-3 fats, mainly found in oily fish, are an essential dietary ingredient and play a very important role in brain and eye development, and have benefits for the mother too.

The most common mineral deficiency in pregnant women is iron. Maternal iron deficiency anemia can have serious consequences for the mother and newborn baby.

Anemia before conception and in the early stages of pregnancy can impair foetal development.

Folic acid deficiency is associated with neural tube defects, preterm birth and low birth weight.

Sufficient vitamin D is required for skeletal, muscular; brain and immune system development and deficiency will have effects on the infant and the mother.

Here are a few tips to help meet nutritional recommendation and give your unborn child the best start:

1. Take a prenatal nutritional supplement with vitamins, minerals, and Omega-3s in the months leading up to conception and continue it during pregnancy and breastfeeding.
2. Where possible start the pregnancy at a recommended healthy weight and then seek support to ensure appropriate weight gain during the pregnancy.
3. Follow a healthy, balanced diet rich in lean proteins, whole grains, fruit and vegetables and healthy fats. Drink sufficient water, about six to eight glasses per day and limit foods high in saturated fat and sugar. A registered dietitian can guide and assist you with this.
4. Continue regular moderate physical activity, unless otherwise instructed by your doctor, before and during pregnancy.
5. Limit caffeine and avoid alcohol, tobacco and e-cigarettes.

Nutrition Innovated dietitian and lactation consultant Claire McHugh has over 20 years experience. Specialising in infant and paediatric nutrition, Claire emphasises the importance of nourishing the entire family. Claire is based at Northcare Medical in Simbithi.

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