Mother's and fetus Wellness: What to observe in pregnancy


Which presumes comes into your pregnancy life in the first days you realize you are pregnant? Some will overlook changing their life perspectives to improve their mentalities to survive the pregnancy period healthily. Moreover, some will think of a different intention. However, the psyches should stick to healthful remedies.

Thereon, during pregnancy as a mother, you are desired to stay healthy and similarly, conceive a healthy baby. Therefore as soon as you discover that you're pregnant, attending your first antenatal clinic to get in touch with the health specialist is significant.


In your first antenatal visit, you will confront the physicians who will help guide you to the meaningful remedies to a healthy pregnancy and benefit you in delivering a baby of considerable weight.


The health care provider will repeatedly offer several visits, which you are supposed to accept for you to be enlightened on your nutrition and other health matters to keep you robust during this period.


Furthermore, these article explains some of the approved helpful suggestions to stay healthy; they ease your hassle at home while waiting for another appointment with your health experts.

 Thereafter these 3 key points explained here, will guide your pregnancy life:

1. Proper nutrition before and during pregnancy

2. Attending an antenatal clinic

3. Prevailing facts.


Proper nutrition before and during pregnancy

Nourishing your body while in pre-pregnancy is precise to adequately accumulate nutrients, and it will be beneficial to healthfully develop the expected embryo in the mother's womb.

Additionally, it should be a mother's watchtower, since eyeing good nutrition will better your health during and after gestation, your baby’s growth and development after delivery.

 ( Your baby’s birth weight defines the nutrients acquired during embryo transition; and similarly, may interpret the growth chart).

 Thereafter, these pointers guide to proper nutrition in your pregnancy and before pregnancy:


1.     Variety of foods with different nutrients.

Why should you value variety? Different types of foods included in your meal plan enable you to obtain at least an immense category of essential nutrients from the broad food group.

 The food group carries existing macro and micronutrients your body and the growing fetus needs, thus for you to acquire satisfactorily, you need a variety of foods; simply extracting the foods to consume; at least 5 of these 7 food groups:


Cereals and cereal products, or grains.

 The cereals and their products is a remarkable source of carbohydrates, healthy fats, and numerous B vitamins.

The macronutrients (carbohydrates and fats) here provides you with the energy necessary to fuel your body.

Similarly, the micronutrients packed in them, particularly the B vitamins are significant in the production of energy from fats and carbohydrates, building proteins and cells and helping your body produce hormones.

The most readily available starch types in most regions; edible to all countries have been glimpsed to be: Wheat, rice, all types of potatoes; maize and Cassava in some nations. 

Besides the fact that the starches mentioned have some of their refined products which you can eat sparingly, consider the complex starches.

Complex carbohydrates will provide you with sufficient fibre to aid your digestion and ease constipation.

In case you are unable to formulate, jointly design the meal with your dietitian, or nutritionist on readily available starches.


Pulses: example dried beans, peas, lentils. 

Pulses are one of the greatest sources of proteins. These low biological types of protein may also cover a broad gap in your nutrition.

The pulses provide proteins with less cholesterol, and these can put you to eat more of them as compared to the red meats high in saturated oils.


Key fact!!

Let’s not proclaim the fact that some high biological proteins like red meat contain saturated fats, and we say no to it unless withheld by the doctor. They are also significant when eaten in the right proportions.


Subsequently, the pulses provide various types of micronutrients, like Vitamin B's, non-heme source of iron and other traces of micronutrients.


Eat Nuts and seeds: Including all types of nuts in your diet, the likes of groundnuts, almonds, cashew nuts and sesame. These nuts are a great source of proteins and healthy oils your body needs. Moreover, they are important sources of micronutrients like zinc and selenium.

These nuts can come as snacks with blended fruit juice. Many will barely eat the nuts with their main meals because of the heartburn that can be induced.

Not a bad impression; because of this common complication arising, you can eat the small meals that you can safely digest and later on have a little bite of these nuts as snacks. ( after 2-3hrs of eating).

Similarly, eating nuts will help you fulfil the calorie, daily fat and proteins your body needs.


Take dairy and dairy products

Are you lactose intolerant, or allergic to milk and its products? If yes, nothing to worry about, you can still broaden your nutrition.

looking at the food group, there are various types of foods giving what milk can offer. You can get calcium, phosphorus, proteins and carbohydrates by eyeing the food groups.

 However, if you take milk, why not drink at least 2 cups of milk each day as it is adequately rich in calcium to improve your bone and teeth strength.

 Additional milk product you can have is cheese and yoghurt. The yoghurts added with probiotics enhance your digestion.


Flesh foods: Red meat, poultry and eggs, fish)

You accordingly need the red meat and the white meat as a source of high biological proteins, heme source of iron, zinc, vitamin A, niacin and phosphorus.


Zinc accumulated from the flesh foods helps in immunity boost and that of the unborn. Research proclaims “ what you eat determines your baby's health.


The heme source of iron from the liver and red meat accumulates the iron insufficient; you need more irons in this period as stated by the study, “ during this duration the growing child draws from you and similarly, the body conserves more.”


Consume the flesh variety in the right proportion to acquire the mentioned broad nutrients.


Dark green vegetables

Eating various types of dark green vegetables should be one of the ways to improve your nutrition; they help you get the micronutrients such as iron, vitamin A, folic acid.


Enough iron and folic acid lessened the prevalence of anaemia and deliver the baby with neural tube defects respectively.


Vitamin A got from the various types of vegetables, aids your vision.

Subsequently, include other vegetables, particularly, cabbages to help you get vitamins such as vitamin K to solve the danger signs involving severe bleedings ( blood clothing).

Overlooking diverse sources of vitamin K, such as fruits like avocado, will eventually fill in your craves.



Consuming fruits refines your vitamin intake and further fulfils your daily micronutrient intake. Your body needs nutrients like vitamin c to keep your immunity alert and active.

Additionally, during pregnancy stabilizing your blood pressure is significant, hence you need

potassium fetched in fruits like bananas; is a crucial micronutrient to improve your blood pressure.


2.     Regular meal intake

Eating frequently during pregnancy will perfectly fuel your body. This will soothe your metabolism, and replenish nutrients in your body. Your baby will incredibly develop on this proper nutrition.

Thereupon, on the 37th week of conceiving, your goal of giving birth to a mature baby of agreeable weight will be attained and you healthy as well.

For this to occur, altering your mindsets about historical meals without snacks should be boosted.

 At this moment, you need to expand your meal regularities and eat at least 4-to 5 meals with snacks in between.


One to two snacks with 3 meals seems outstanding. You can undoubtedly include milk, fruits, nuts(Almonds, groundnuts), or porridge as snacks.

Furthermore, you need small meals every 2 or 3hours.

 Eating small meals at a span of 2-3 hours, allows your gastrointestinal tract to comfortably digest and absorb nutrients.


Value healthy foods for your baby and your body.

Choose the healthy foods that remarkably nourish and protect your body and your baby.

Obey your health matters and avoid taking alcohol, narcotics drugs; u prescribed drugs, or drugs during pregnancy as they may induce health complaints and results in complications in pregnancy.

Similarly, limit caffeine intake; take beverages with caffeine as referred by your physician.

Take your prenatal vitamin and iron-folic acid supplements(IFAS) tablets as prescribed by your physician, daily with meals except with caffeinated drinks, or calcium-rich foods, as they alter iron absorption; but should wait 2-3 hours after taking IFAS,  beverages, or calcium-rich foods.

Additionally, besides the fact you should follow nutrition, you are similarly required to obey the following health aspects:


 Attending health clinics as instructed by your health care provider

Visiting antenatal clinics as first as you discover you're pregnant is nothing other than being considerate to your pregnancy.


Maintain the regular visit at least 8 antenatal calls as specified by your health facility.

Attending antenatal clinics allows you to be enlightened on matters regarding HIV.

Furthermore, attending with your spouse is vital for both of you to get tested, counselled on existing questions to safely promote your health and that of the unborn. You will be able to get a tetanus injection and perhaps be dewormed in the first trimester.


Sleep under a treated mosquitoes net.

Taking a nap under a treated mosquito net is significant to protect yourself from malaria during pregnancy.

As you play vital roles in improving nutrition you similarly need to wipe out the drawbacks that may occur.

Malaria parasites infection can sadly impact your health and that of the unborn baby.

The infection can result in anaemia in pregnancy and other malnutrition complaints since the illness alter appetite hence increasing bulks of nutrient deficiency.

In case you lack a long-lasting insecticide-treated net consult with your health facility for one. Sleeping under a treated mosquito net.


Prevailing facts

You need this additional existing fact to improve your nutrition.

Do some light physical activity, some individuals will say, “ I'm too heavy to perform the exercise.” Doing exercise during pregnancy shouldn’t involve strainers body exertion.


Physical activity subsists in vast forms, walking to cover a few distances and doing some house chores can help you stay healthy.


Use fortified oils and salts to entirely reduce nutrient deficits. Fortified oils have added essential micronutrients like vitamin A, E, and D.


Vitamin A is helpful to improve your site and immunity, it strengthens immunity by stimulating the production and activity of white blood cells.

while vitamin E is an antioxidant thus protecting your body from free radicals and thus improving immunity during your pregnancy. Similarly, vitamin E helps in storing and absorption of vitamin A.

Vitamin D thereby helps in building strong bones and as well enhances immune function.

Consider using iodized salt. It’s crucial in providing iodine during pregnancy to prevent miscarriages and aid in optimum brain development of the baby.

Similarly, studies suggest, “ iodine deficient can lead to the delivery of a baby of short stature.” Thus your meal shouldn’t miss iodized salt.

Monitor your pregnancy, for arising health complications like anaemia, morning sickness and constipation. If one of the distress you should you be feared? You shouldn’t since there’s a remedy for you.


Taking IFAS and iron-rich foods as instructed by your health specialist will indeed help you stay safe from Anemia.


Coping with morning sickness, you need to plot your diet well, avoiding smelly and limiting fatty foods that provoke your nausea is crucial. Similarly, eat small frequent meals every 2-3 hours to solve this.


Moreover, in faring with heartburn you need to:

Resist fatty foods, alcohol and spicy foods. Likewise, you will need to take milk to relax from heartburn symptoms.


Additionally, it’s important to drink plenty of water, It is said that ‘water is life’, yes drinking water should be one of the facts that should sink into your nutrition beliefs, to modify you and your baby's existence.


At least 8 glasses of water as your weight intents, or instructed, is enough to rehydrate you and cope with constipation.

Eventually, employ food hygiene. Whenever you prepare food for yourself, this aspect helps you consume food free from hazardous microbial.



Edward K.E

Nutrition fit health for all

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