DIET AND NUTRITION

For a healthy, thriving baby, a good diet and nutrition for women during pregnancy is most important. Vitamin or mineral supplements are requires from time to time, mainly iron, calcium, folate and for some women, vitamin D . A woman’s protein requirements are higher than normal during her pregnancy. Sodium intake needs to be restricted from developing high blood pressure (hypertension).

Iron

Iron is the key component of hemoglobin, which carries oxygen through the body. During pregnancy, a woman's blood supply considerably increases so as to provide nutrition to the growing fetus. Deficiency in iron might result in iron-deficiency anemia. Pregnant women need to eat iron-rich foods to avoid iron deficiency. Leafy greens such as spinach and broccoli, strawberries, meats, whole grains, prune juice, dried fruit, legumes, and blackstrap molasses are all Iron-rich foods.

Calcium

Calcium is vital to maintain the bone integrity of pregnant women and provide for the skeletal development of the fetus. The U.S. recommended daily allowance of calcium during pregnancy is 1200 mg, which is adequate to meet both the maternal and fetal needs. Women must boost their intake of calcium-rich foods, like milk products. Women who do not take dairy products need to take a calcium supplement of 600 mg every day.

Folate

Folate is important for protein synthesis, creation of new cells, and for the production of new blood. It is necessary for increasing blood supply and for the development of both maternal and fetal tissues during pregnancy. Enough amounts of folate also decrease the possibility of neural tube defects. The suggested intake for folate rises during pregnancy from 2 mg to 4 mg per day. Eggs, leafy vegetables, oranges, legumes, and wheat germ are all rich in folate. Multivitamins that contain folate are not suggested to attain preferred levels of supplementation, as possibly damaging quantities of other nutrients (such as vitamin A) could be taken in.

Vitamin D

Vitamin D is required for the absorption of calcium which is essential for normal bone growth. Women with a low intake of vitamin D and negligible exposure to sunlight need to take a daily supplement (10 mcg).

Protein

The expected protein requirement during pregnancy is 60 gm, which is approximately 15 gm more than the normal. Foods rich in protein can be excellent sources of vitamins and minerals such as iron, vitamin B6, and zinc.

Eat Right

Pregnant women must include a variety of nutritious foods in their diets. Vegetables, fruits, whole grains provide an adequate supply of basic nutrients.
The diet should primarily comprise low-fat dairy products and lean meat.
If nausea or morning sickness is experienced, or if you feel fuller too soon in the later stages of your pregnancy, go for several small meals rather than a few large meals.
Limit your caffeine consumption and excess salt and totally avoid alcohol which could otherwise harm your baby.
Engage yourself in reasonable amounts of exercise after consulting with your physician or midwife.
Exercises should be done to increase your general well-being and maintain overall health rather than pushing yourself too hard into it.
Regular exercise surely helps you enjoy your pregnancy more. Working out also lessens the stress and strain of delivery for both you and your child.

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