What a woman eat and drinks during pregnancy is her
baby’s main source of nourishment. So experts recommend that a mother-to be
choose a variety of healthy food and beverages to provide the important
nutrients a baby needs for growth and development.
baby’s main source of nourishment. So experts recommend that a mother-to be
choose a variety of healthy food and beverages to provide the important
nutrients a baby needs for growth and development.
Key to pregnant women nutrition
A pregnant woman needs more calcium, folic acid, iron
and protein, than a woman who is not expecting.
and protein, than a woman who is not expecting.
Here is why these four nutrients are important.
1.
Folic Acid: Is also known as foliate when found in foods, is a
B vitamin that is crucial in helping to prevent birth defects in the baby’s
brain and spine, known as neural tube defects. It may be hard to get the
recommended amount of folic acid from diet alone. For that reason, the March of
Dimes, an organization dedicated to preventing birth defects, recommends that
women who are trying to have a baby take a daily vitamin supplement containing
400 micrograms of folic acid per day for at least one month before becoming
pregnant.
Folic Acid: Is also known as foliate when found in foods, is a
B vitamin that is crucial in helping to prevent birth defects in the baby’s
brain and spine, known as neural tube defects. It may be hard to get the
recommended amount of folic acid from diet alone. For that reason, the March of
Dimes, an organization dedicated to preventing birth defects, recommends that
women who are trying to have a baby take a daily vitamin supplement containing
400 micrograms of folic acid per day for at least one month before becoming
pregnant.
During pregnancy, they advise women to increase the amount of folic acid
to 600 micrograms a day, an amount commonly found in a daily prenatal vitamin.
to 600 micrograms a day, an amount commonly found in a daily prenatal vitamin.
Food Sources: Leafy green, vegetables, fortified or enriched cereals,
breads and pastas.
breads and pastas.
2.
Calcium: Is a mineral used to build a baby’s bones and
teeth. If a pregnant woman does not consume enough calcium, the mineral will be
drawn from the mother’s stores in her bones and given to the baby to meet the extra
demands of pregnancy. Many dairy products are also fortified with vitamin D
another nutrient that works with calcium to develop a baby’s bones and teeth.
Calcium: Is a mineral used to build a baby’s bones and
teeth. If a pregnant woman does not consume enough calcium, the mineral will be
drawn from the mother’s stores in her bones and given to the baby to meet the extra
demands of pregnancy. Many dairy products are also fortified with vitamin D
another nutrient that works with calcium to develop a baby’s bones and teeth.
Food Sources: Milk, yogurt, cheese, calcium fortified Juices and food, sardines or salmon
with bones, some leafy green (Kale, bok chay)
with bones, some leafy green (Kale, bok chay)
3.
Iron: Pregnant women needs 27 milligrams
of Iron a day, which is double the amount needed by women who are not
expecting. Additional amounts of the minerals are needed to make more blood to
supply with oxygen.
Iron: Pregnant women needs 27 milligrams
of Iron a day, which is double the amount needed by women who are not
expecting. Additional amounts of the minerals are needed to make more blood to
supply with oxygen.
Getting too little iron during pregnancy, can lead to anaemia, a
condition result in fatigue and an increased risk of infections.
condition result in fatigue and an increased risk of infections.
For better absorption of the mineral, includes a good source of vitamin
C at the same meal when eating iron-rich food. For example, have a glass of
orange juice at breakfast with an iron-fortified cereal.
C at the same meal when eating iron-rich food. For example, have a glass of
orange juice at breakfast with an iron-fortified cereal.
Food Sources: Meat, poultry, fish, dried beans and peas, iron
fortified cereal.
fortified cereal.
4.
Protein: More protein is needed during pregnancy, but most
women do not have problems getting enough of those foods in their diets.
Protein is described as a building nutrient because it helps to build important
organs in the baby such as the brain and hearts.
Protein: More protein is needed during pregnancy, but most
women do not have problems getting enough of those foods in their diets.
Protein is described as a building nutrient because it helps to build important
organs in the baby such as the brain and hearts.
Food Sources: Meat, poultry, fish, dried beans and peas, egg, and nuts.
