Preparing for Pre-Pregnancy in Singapore

Many factors go into ensuring you have a safe and healthy pregnancy. My top tips include; 

Essential nutrients for pregnancy: 

• Folic Acid
  Folic acid helps prevent neural tube defects (malformations of the brain and spinal cord) in your baby. You need at least 400 micrograms of folate before conception and throughout the first three months of pregnancy. 

• Iron                                                                                                                                           
  Iron is needed for the formation of red blood cells for you and the baby. Insufficient iron intake may lead to anaemia. Dietary sources of iron include red meats (beef, mutton, lamb) and certain fruits/vegetables (spinach, beetroot, pomegranate).  To enhance iron absorption it is best to consume vitamin C with iron rich-foods. Your gynaecologist will also prescribe an iron (multivitamin) supplement – take this at least 2 hours apart from your calcium supplement. 

• Omega-3 Fatty Acid
  This is found in deep-sea fishes and is important for foetal brain and eye development. Unfortunately, these deep-sea fishes may contain high levels of mercury which are toxic to the developing foetus’s brain. Hence, it is recommended that pregnant women eat a maximum of 3 servings of a variety of cooked fish or shellfish per week, and avoid shark, swordfish, king mackerel and tilefish/white snapper.
  Although tuna is a good source of DHA, canned white tuna is higher in mercury than other types of tuna hence pregnant women are also advised to limit canned white tuna to one serving a week. Safe DHA-rich sources include salmon, sardines, herring, halibut and omega-3 fortified eggs. There are suitable oral DHA supplements that your doctor can prescribe.

• Calcium
  Calcium is needed for strong bones and teeth. Good sources of calcium include milk, cheese and yoghurt, beancurd, green leafy vegetables, small fish with edible bones such as “ikan bilis” and sardines. If you have lactose intolerance, you may consume lactose-free milk or yoghurt as alternatives to milk. Your doctor will also prescribe a calcium supplement – take this at least 2 hours apart from your iron/multivitamin supplement. 

• Vitamin D
  Vitamin D is essential for calcium absorption. Food sources include fortified milk, butter and cold water deep-sea fishes, e.g. salmon and sardines. Sunlight is also important for your body to make vitamin D. Most calcium and prenatal supplements have added Vit D.

Take folic acid supplements from the time you start planning to become pregnant to the first 3 months of pregnancy. This reduces the risk of the baby having spinal cord problems (e.g. spina bifida). If you get pregnant unexpectedly, start taking folic acid until 12 weeks of pregnancy. The minimum dose is 400mcg a day. You may need a higher dose if:

• You have had a previous pregnancy affected by spina bifida
• There is a family history of spinal cord defect
• You are on medications for epilepsy
• You are obese (BMI 30 or more) 
• You have medical problems such as diabetes or sickle cell anaemia 

Aim for a body mass index (BMI) or 30 and below. Overweight and obese women have more difficulty getting pregnancy and also have more complications in pregnancy, such as miscarriages, gestational diabetes, pregnancy-induced hypertension, blood clots in pregnancy etc. Moderate exercise and a healthy diet is useful for maintaining a healthy weight. Struggle with adhering to your diet? Check out my tips on maintaining a low-calorie healthy diet.