Expectant mothers need to take extra care of their body and nutrition during pregnancy to ensure the healthy development of their baby.
A balanced diet can help to provide the necessary nutrients for the growth of the fetus and prevent complications during pregnancy and childbirth.
Calories and Macronutrients Requirement for Expecting Mothers
The dietary requirements for pregnant women differ according to their age, weight, and pre-pregnancy metabolic rate.
However, on average, expectant mothers need to consume an additional 300 to 500 calories per day during their second and third trimesters to support the growing needs of their body and the growing fetus. About 50% of these additional calories should come from complex carbohydrates, 25% from protein, and 25% from healthy fats.
Protein and Folate Intake
Protein is an essential nutrient needed for the growth and development of the fetus and the production of new cells in the mother’s body. During pregnancy, the intake of protein should be increased to about 75 grams per day.
Good sources of protein include lean meat, poultry, fish, eggs, beans, and nuts.
Folate is another crucial nutrient for expectant mothers as it plays a major role in the formation of the neural tube in the fetus and reduces the risk of birth defects. Pregnant women need to consume at least 600 mcg of folate daily.
Good sources of folate include green leafy vegetables, citrus fruits, fortified cereals, and supplements.
Vitamins and Minerals Requirements
Pregnant women need to consume an adequate amount of vitamins and minerals to meet their body’s needs and support the growth and development of the fetus. Some of the essential vitamins and minerals that pregnant women need include:.
Iron
Iron is needed to make hemoglobin, the protein present in red blood cells that carry oxygen to the cells. Pregnant women need about 27 mg of iron per day. Good sources of iron include red meat, poultry, fish, beans, and dark green leafy vegetables.
Taking supplements may also be necessary to meet the daily requirement.
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Calcium
Calcium is essential for strong bones and teeth and for the development of the fetus. Pregnant women need about 1000 mg of calcium per day. Good sources of calcium include dairy products, green leafy vegetables, fortified cereals, and supplements.
Vitamin D
Vitamin D is needed to absorb calcium and support the development of strong bones and teeth. Pregnant women need about 600 IU of vitamin D per day. Good sources of vitamin D include sunlight, fortified foods, and supplements.
Vitamin C
Vitamin C plays a crucial role in collagen synthesis, wound healing, and the development of a healthy immune system. Pregnant women need about 80-85 mg of vitamin C per day.
Good sources of vitamin C include citrus fruits, strawberries, broccoli, peppers, and supplements.
Vitamin B6
Vitamin B6 is involved in both physical and mental development of the fetus and the proper functioning of the mother’s immune system. Pregnant women need about 1.9 mg of vitamin B6 per day.
Good sources of vitamin B6 include whole grains, nuts, beans, poultry, fish, and supplements.
Hydration
Hydration is essential for both the mother and the fetus as it helps to maintain healthy levels of amniotic fluid, regulate body temperature, and prevent dehydration.
Pregnant women need to drink at least eight to ten glasses of water daily, in addition to other fluids such as milk, juice, and soups.
Foods to Avoid
Pregnant women need to avoid certain foods, which can cause complications during pregnancy, such as:.
- Raw or undercooked meat and fish
- Unpasteurized dairy products, such as milk, cheese, and yogurt
- Raw or undercooked eggs or foods containing raw eggs, such as mayonnaise and Caesar salad dressing
- Unwashed fruits and vegetables
- Caffeine and alcohol
Conclusion
A balanced and nutritious diet is crucial during pregnancy to meet the needs of the mother’s body and the growing fetus.
It is essential to consume appropriate amounts of macronutrients, micronutrients, and fluids and to avoid certain foods that can cause complications during pregnancy. Consulting a healthcare provider and a registered dietician can also help to ensure optimal nutrition during pregnancy.
