Welcoming a child into the world is an overwhelming experience. As an expecting mother, you not only nurture the life growing enlace you but also prepare yourself for labour, delivery, and postpartum. The journey demands physical and emotional strength.

But, with proper nutrition, you can make the marathon more manageable. Here, we have gathered nutrition guidelines for expecting mothers that can help you prepare for your marathon.

Stay Hydrated

The human body is composed of 60% water, and it plays a crucial role in all body functions. Water helps in regulating body temperature, cushioning joints, transporting nutrients, and removing waste.

Thus, it is imperative to drink enough water during pregnancy. The daily intake depends on the trimester, weight, and health conditions. In general, pregnant women should consume at least 2.4 litres or 10 cups of water per day.

You can also include other fluids such as milk, juice, soup, and herbal tea, but avoid sugary beverages and caffeine.

Protein is your friend

Protein is an essential building block of the body. It aids in cell and tissue growth, repair and maintenance, hormone and enzyme production, and immune function. During pregnancy, protein needs increase as the baby develops.

The recommended intake is around 71 grams per day, but individual requirements may vary depending on body weight and activity levels. You can include protein-rich foods such as lean meat, poultry, fish, eggs, dairy products, beans, and nuts in your diet. Choose healthy cooking methods and avoid raw or undercooked meat and fish.

Get your Calcium

Calcium is necessary for developing bone and teeth structure, nerve function, muscle movement, and blood clotting. It is also crucial for the baby’s skeletal growth and maternal bone health.

Pregnant women require a daily intake of 1000-1300 mg of calcium, depending on the age and health status. You can include calcium-rich foods such as milk, cheese, yogurt, fortified cereal, and leafy greens in your diet. If you’re lactose intolerant or vegan, opt for calcium-fortified products or supplements.

Iron is Essential

Iron is a vital component of blood cells, and it carries oxygen to all parts of the body. During pregnancy, the blood volume increases, and the body demands more iron. The recommended intake is around 27 mg per day.

You can include iron-rich foods such as red meat, poultry, fish, beans, lentils, tofu, fortified cereal, and spinach in your diet. Pairing iron-rich foods with vitamin C can enhance absorption. Avoid having tea or coffee with meals as they can limit iron absorption.

Fiber for a Healthy Gut

Fiber is a type of carbohydrate that the body doesn’t digest. It has several health benefits, such as maintaining bowel health, regulating blood sugar, and reducing the risk of heart disease.

Pregnant women require a daily intake of 28 grams of fiber. You can include fiber-rich foods such as whole grains, fruits, vegetables, legumes, and nuts in your diet. Gradually increase the fiber intake to avoid discomfort and bloating. Additionally, drink enough water to aid digestion.

Healthy Fats for Brain Development

Fat is a valuable source of energy and aids in cell growth and brain development. During pregnancy, essential fatty acids such as omega-3 and omega-6 are crucial for the baby’s brain and eye development.

The recommended intake of omega-3 is 200-300 mg per day. You can include healthy fat sources such as fatty fish, nuts, seeds, olive oil, and avocado in your diet. Avoid trans-fat and limit saturated fats.

Hazardous Foods to Avoid

During pregnancy, the immune system weakens, and the body becomes more susceptible to infections and illnesses. Hence, it is crucial to avoid certain foods that may pose a risk to the baby’s health. The hazardous foods include:.

Raw or undercooked meat, eggs, fish and poultry
Unpasteurized dairy products and juices
Caffeine in excess (more than 200 mg per day)
Alcohol and tobacco
High mercury fish (shark, swordfish, king mackerel, tilefish)

Take Prenatal Vitamins

Pregnancy demands additional nutrients that may not be fulfilled by diet alone. Hence, taking a prenatal vitamin supplement is advisable.

The supplement contains essential vitamins and minerals such as folic acid, iron, and calcium, which play crucial roles in the baby’s development. Consult with your healthcare provider to determine the appropriate prenatal vitamin for you.

Eat Small Frequent Meals

The growing baby and uterus can compress the stomach and lead to heartburn, nausea, and indigestion. Eating large meals can aggravate the symptoms. Hence, it is advisable to eat small frequent meals throughout the day.

It can also maintain the blood sugar levels and energy levels. Include snacks such as fruits, nuts, and crackers in between meals.

Conclusion

Pregnancy is an exciting and challenging phase of life. It demands all-around preparation, including proper nutrition. A healthy diet can make the journey more manageable and fruitful.

The nutrition guidelines for expecting mothers that we have gathered here can help you prepare for your marathon. Remember to consult your healthcare provider before making any significant changes to your diet, habits, or lifestyle during pregnancy.