It goes without saying that nutrition is important during pregnancy. You have to ensure that you are having balanced meals, so that the developing baby gets all the nutrition required for optimal growth. As an expecting mother, you have to consider various possible choices – a balanced diet plan, additional food options like SGM product, and prenatal supplements. In this post, we bring a list of things that pregnant women need to know.
Understanding diet and body changes
Yes, you will gain considerable weight during pregnancy, and that’s absolutely normal. To ensure that the baby growth rate is maintained, calorie intake must be increased, which is only in the second and third trimester, and that should be about 300-350 calories more than the average. No two women have the same kind of experiences during pregnancy, so you need to consider what may work best for your nutrition needs after talking to the doctor. Contrary to what many may tell you, there is no need to eat for two people. Your baby will get nutrients even when you are eating your basic diet, but yes, do increase the intake by 300 calories by the end of first trimester.
Nutrition during pregnancy
- Protein. Protein is more than important for the growth of fetus brain, and doctors usually recommended somewhere around 80 grams of protein each day. Lean meats and fishes are great sources of protein, but make sure that you are cooking your meat through. Beef, pork, chicken are good options, so is seafood, but do skip all sorts of fishes that are high in mercury content. For vegetarians, legumes and cottage cheese are good choices.
- You need about 1000 milligrams of calcium during pregnancy, and you can consider supplements, but there are dietary sources, as well. Think of completely cooked eggs, milk, yogurt, tofu, pasteurized cheese, salmon, and cabbage.
- Iron. Doctors recommend using 25 milligrams of iron during pregnancy, and you can get considerable iron from various green leafy vegetables including spinach and lettuce, whole grains, and from lean meats, including beef and chicken.
- Folic Acid. During pregnancy, your body needs more of folic acid. The recommended daily intake is around 600 micrograms. Many green leafy vegetables contain considerable folate, and you can include fruits like orange and strawberry in your diet. Whole grains are also suggested.
Check online now to find more on pregnancy nutrition and do take advice from your doctor.