A diet for pregnant women is necessary for a healthy baby, both physically and mentally, as it must contain healthy nutrients such as folic acid and calcium, such as those found in dairy products.
About the pregnant woman's diet
A healthy diet is an important part of a healthy lifestyle at any time, but it is especially necessary if pregnant or planning a pregnancy. Eating healthy food during pregnancy will help the baby to grow.
There is no need to follow a special diet, but the important thing is to eat a variety of different foods every day to get the correct balance of nutrients that the mother and the child need.
It is best to get vitamins and minerals from the foods you eat, but when pregnant, you should also take a folic acid supplement to make sure you get all the needs.
Nutrients necessary for pregnant women
Pregnant woman's diet and folic acid
Folic acid must be included in a pregnant woman's diet as it is found in foods, and folic acid is an essential B vitamin to help prevent birth defects in the baby's brain and spinal cord, known as neural tube defects.
It can be difficult to get the recommended amount of folic acid from the diet alone. For this reason, it is recommended that women trying to conceive a child take a daily vitamin supplement containing 400 micrograms of folic acid for at least a month before pregnancy. During pregnancy, women are advised to increase folic acid intake to 600 micrograms per day, which is a common amount in a daily prenatal vitamin.
Foods rich in folic acid are:
Green leafy vegetables.
Bread and pasta.
Beans.
citrus fruits.
Calcium
This mineral is used to build the child's bones and teeth. If a pregnant woman does not take in enough calcium, the mineral will be drawn from the mother's stores in her bones and given to the baby to meet the additional pregnancy requirements. Many dairy products are also fortified with vitamin D, another nutrient that works with calcium to develop a baby's bones and teeth.
Pregnant women who are 19 years of age or older need 100 milligrams of calcium a day. Pregnant teens aged 14-18 also need 1,300 milligrams a day.
Foods rich in calcium are:
Dairy products.
Juices.
Calcium-fortified foods.
Sardines or salmon.
Some leafy vegetables such as turnip and bok choy.
Iron
Iron is one of the supplies for a pregnant woman's diet, as a pregnant woman needs 27 milligrams of iron every day, which is twice the amount needed by a woman who is not expecting pregnancy. More iron is needed to make more blood to provide the baby with oxygen. Getting too little iron during pregnancy can lead to anemia.
To increase iron absorption, a good source of vitamin C should be consumed at the same meal when consuming iron-rich foods, such as a cup of orange juice for breakfast with iron-fortified cereals.
Iron-rich foods are:
Meat.
Poultry.
Fish.
Dried beans.
Peas.
Iron-fortified cereals.
Protein
More protein is needed in a pregnant woman's diet, but most women have no problem getting enough protein-rich foods in their diets. Protein is a builder nutrient because it helps build important organs for the baby such as the brain and heart.
Foods rich in protein are:
Meat and poultry.
Fish.
Beans.
Dried peas.
eggs.
Nuts.
Tofu
Diet components for pregnant women
Helpful pregnant food
The goal during pregnancy is to eat nutritious foods most of the time. To achieve maximum prenatal nutrition.
fruits and vegetables
Pregnant women should focus on fruits and vegetables, especially during the second and third trimesters of pregnancy. You should have 5-10 tennis ball-sized servings every day. These foods are low in calories and full of fiber, vitamins and minerals.
Lean protein
Sources of lean protein should be included in the diet of a pregnant woman in all meals to support the child's development. Protein-rich foods are an important source of energy in the diet, as they provide fiber, iron and B vitamins.
Dairy
Eat 3-4 servings of dairy products daily, as dairy products (such as milk and cheese) are good food sources of calcium, protein and vitamin D.
Harmful pregnant food
Caffeine
Consuming less than 200 mg of caffeine per day, which is the amount found in one 12-ounce cup of coffee, is generally considered safe during pregnancy. Caffeine intake during pregnancy does not appear to contribute to miscarriage or premature labor.
White tuna
Fish is a good source of lean protein, and some fish - including salmon and sardines - also contain omega-3 fatty acids, which are heart-healthy fats.
It is safe for pregnant women to eat 8-12 ounces of cooked fish and seafood per week, however they should limit white tuna, which contains high levels of mercury by no more than 6 ounces per week as mercury is a mineral that can be harmful to a baby's brain. Growing, conversely, light canned tuna has less mercury than white tuna and is safer during pregnancy.
An example of pregnant daily foods
The following list of samples will give an idea of what a pregnant woman should normally eat in the day in order to follow a healthy diet during pregnancy. Three small but balanced meals and three snacks throughout the day is a good rule to ensure that the nutritional needs of the pregnant woman and her baby are met.
the breakfast
Oats, bananas, 1 slice of whole wheat bread, 2 teaspoons of jam, and 1 cup of skimmed milk.
Snack
A cup of yogurt and grapes.
the lunch
Turkey (should not be eaten cold as it must be heated with steam to avoid listeria), cheese sandwich on whole wheat bread, small potato chips, pears, and a cup of skimmed milk.
Snack
Raw vegetables.
the Dinner
4 ounces chicken, 1 cup rice, 1 cup vegetable, 1 cup skimmed milk.
Snack
Fresh fruits or low-fat frozen yogurt.
Diet for pregnant women is not only for pregnant women, but also for those who want to become pregnant, so if you are planning to conceive, please take good care of your health and your complete diet so that you deliver your baby safely.