It is important to eat well when you are pregnant

A Ndong

During pregnancy, a woman’s body goes through many changes. The circulatory system is over-stretched because it supports two lives.

The only way to cope with the increased demands is proper nutrition.

A baby’s muscles, blood and other tissues contain iron, protein, minerals and vitamins supplied through the mother’s bloodstream.

Iron is a vital part of the haemoglobin molecule, the building block of red blood cells that enables the blood to carry oxygen to body tissues. The mother provides one-third extra of the blood a foetus uses.

A healthy woman’s bone marrow averages 500mg yet about 1,000mg of iron are required for the demands of normal pregnancy and birth.

One can take supplements such as calcium folic acid and iron but first seek advice from your gynaecologists and nutritionists.

Nausea , a condition that affects food intake, is a common problem during the first trimester. But you must make the effort to eat. Certain foods like fatty, salty, spicy and sugary foods cause nausea so avoid them.

Hungry state

Although pregnancy is an iron hungry state, it is a mistake to focus on the nutrient at the expense of others.

A pregnant woman needs regular feedings of protein and other essential elements of a balanced diet, including grains, fruits, vegetables and healthy liquids.

A pregnancy reduces the capacity of the stomach so choose highly nutritious foods. If you eat large food portions you may experience severe heart buns.

The increase in the hormone progesterone slows the movement of food through the digestive tract and increases constipation. And the pressure of a growing uterus on the rectum may compound the problem. Iron supplements can make constipation worse.

To avoid constipation eat high-fibre foods such as cereals, whole-grain breads, and fresh fruits and vegetables every day. Add a couple of tablespoons of unprocessed wheat bran (available at health food stores) to your cereal.