Pregnancy is a beautiful phase in every women’s life as you have take care of your little one who is soon gonna come in your weight also nutritional needs in this phase increases. A pregnant woman has greater energy requirements and has to eat enough to provide all the nutrition both she and her growing child need. A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting. Let us see some vitamins & nutrients which is most essential –
Folic acid is also known as folate is vitamin B9. A women who will be deliver baby soon after some months need to take daily 400 micrograms of folic acid per day & generally the need of folic acid increases.
Food sources- dark green leafy vegetables,broccoli,citus fruits,beans & lentils,avocado,lady finger,seeds & nuts,carrot,celery,corn,beetroot
As most people know, calcium helps build bones in the baby and prevent bone loss in the mom. Calcium also helps prevent pregnancy-induced high blood pressure and is important for normal functioning of nerves and muscles. The pregnant mom needs 3 or more glasses of low-fat or nonfat milk or fortified soymilk every day during, and after pregnancy.
Food sources- milk,yoghurt or kefir,sardines,kale,broccoli,cheese,watercress,almonds,edamame,figs,bok choy,tofu,almonds.methi leaves
- Iron & protein-
Pregnant women needs more amount of iron as compare to normal women. Iron is one of the most difficult nutrients to get enough of during pregnancy, yet is critical for maintaining normal oxygen supply to the baby, for normal development and growth, and for preventing premature delivery. Thus it is important to include good iron rich food in daily diet. Cooking in cast iron pots can add iron to your diet, it helps to prevent the anemia during pregnancy. Pregnant women should also include good protein sources at every meal to support the baby’s growth
Food source- Chickpea,pumpkin seeds,spinach,beans & lentils,apricots,green peas,turnip,nuts,dark chocolate,tofu,whole grains,fish.
|Food allowed||Foods to limit||Foods to avoid|
|• Fruits & vegetables • Lean proteins • Whole grains & lentils • Dairy items • Fish like salmon & sardines||• Caffeine||• Alcohol • Raw or under cook chicken or meat • Shell fish,oyster & fish like swordfish,shark,king mackerel & tile fish as they are high in mercury. • Unpasteurized dairy products • Liver • Raw or undone eggs • Canned foods • Herbal teas • Licorice (mulethi)|
This time is important so balanced healthy diet is very important thus do not experiment with unbalanced diets. You need 40+ nutrients in the proper proportion to build a healthy baby today and in the future. So do not try to have low-carb or food-combining diets and stick to true healthy eating.
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