Proteins

Protein-rich foods have the added advantage of containing iron and B vitamins. Two or three servings of protein foods a day will meet the requirement. Good choices are lean meats, fish, eggs, beans and tofu. Other sources like hot dogs, sausage, spare ribs, and especially bacon are poorer choices as they generally contain a high percentage of fat.

Vitamins

Three to five daily servings of vegetables and two to four servings of fruit are necessary to supply vitamins, particularly vitamins A and C. Recommended fruits include citrus (oranges, grapefruits) as well as apples, bananas, guavas, mangoes and dried fruit. Vegetables may be dark green – such as broccoli, spinach or a variety of others including carrots, cabbage, or baked white or sweet potato. Pure fruit juice is a wiser alternative over carbonated fruit drinks which contain added sugar and provide little in the way of nutritional value.

Carbohydrates

Among the grain products, whole grain and whole-wheat are best. 6 to 11 daily servings are recommended. Any of the following counts as a serving:

• one slice of whole grain bread,
• 3/4 cup ready to eat enriched cereal,
• 1/2 cup oatmeal,
• 1/2 cup enriched or brown rice, or
• 1/2 cup spaghetti or other noodles.

Calcium

Four servings a day of milk and milk products are suggested. These may include:

• one cup of milk,
• yoghurt or cottage cheese,
• two one-inch cubes of cheese,
• one cup pudding or custard,
• 1-1/2 cups soup made with milk, or
• one cup ice milk or ice cream.

Lactose Intolerant Women

For women who can’t digest the sugar in milk or are lactose intolerant, modified milk products are available in the dairy section of most major supermarkets. These include yoghurt-milk in cultured form and low-lactose substitutes. A woman who feels she is not getting enough milk products should talk with her health care provider about other sources of calcium.

Varying Your Diet

Adjustments in diet may be required to deal with some of the common discomforts of pregnancy. If you experience nausea (usually during the first trimester), smaller and more frequent meals may help, along with crackers as snacks and liquids in between – rather than with – meals. Frequent small meals also help to prevent heartburn. Do also avoid greasy or heavily spiced foods and caffeine. For constipation problems, which may occur at any time during pregnancy, but is more common during the latter part, helpful remedies include increased fluid intake, high fiber foods such as whole grains, and naturally laxative foods such as dried fruits (especially prunes and figs), and other fruits and juices, particularly prune juice.

Vitamin deficiencies like the lack of vitamin A in infancy and early birth can cause severe, probably irreversible brain growth retardation. What is noteworthy is that the body’s supply of vitamin A is destroyed during infections. But it’s misleading to think that an oversupply of vitamin A will produce a larger brain or over-intelligence. In certain cases, oversupply of certain vitamins or minerals are actually harmful for the body.

B Vitamins

The role of B vitamins has also been highlighted in animal studies pertaining to brain development. Research reveals that deficiency of almost any B vitamins can cause some brain abnormalities.

Vitamin C

It was found in studies on vitamin C that children with normal or above normal levels of vitamin C also have higher IQs than children with below normal levels.

Vitamin E – The Indirect Link

There is some evidence to suggest that an undersupply of vitamin E does place a child at risk of suffering from brain damage. However the association is indirect and only applicable to certain circumstances. For example, oxygen deprivation can cause brain damage. During difficult labor, an infant’s oxygen supply could also be threatened. A serious vitamin E deficiency increases the need for oxygen supply, so if the mother is vitamin E deficient, her child is also at greater risk.

Mineral Shortages

Mineral deficiencies before and during pregnancy can retard a child’s brain development. Some of the essential minerals include, iodine, calcium, magnesium, iron, zinc, and others which contribute to the brain’s growth.

In analysing the diet-intelligence link, there is a salient issue which begs much scrutiny in all societies. Maternal health is an all important factor in producing a healthy and normal child. Thus it’s only advisable to improve the nutritional status of mothers who are at “risk” of producing a child with birth defects due to their own diet deficiencies.

The other factor to bear in mind, is the need to monitor the crucial years till the age of four when the brain develops to its fullest. Parents don’t have to be overzealous thus making food a taboo word at home. But instead they should concentrate on giving their children a balanced diet rich in proteins, carbohydrates, fats, fiber as well as vitamins and minerals by encouraging their consumption through creative recipes and presentation.