Healthy Diet For Pregnant Women Lifebun.com
Folic Acid • It helps prevent condition such as spins Bifida and other neural tube defects. • Women who are trying to have a baby should take a daily vitamin supplement containing 400 micrograms of folic acid per day at least one month before getting pregnant. • During pregnancy folic acid dose is exceeded by 600 micrograms per day.
Sources Of Folic Acid • Green vegetables- broccoli, Brussels, sprouts and Spinach. • Beans and peas. • Some fruits- oranges. • Yeast and malt extract.
Iron and Vitamin C • Pregnant women need 27 grams of iron a day, which is double the amount needed in non- pregnant women. • Getting too little iron during pregnancy can lead to anemia, fatigue, increase the risk of infection in mother. • There is also a high risk of preterm delivery, low birth weight baby, stillbirth and newborn death.
Sources Of Iron • • • • • • • •
Red meat- beef, lambs, pork. Chicken. Fishes- salmon, tuna. Egg yolk. Pulses- beans, peas, and lentils. Dried fruits- prunes and apricots. Green vegetables- broccoli, spinach and kale. Some whole-grain cereals.
Sources Of Vitamin C • • • •
Citrus fruits- oranges, kiwis, berries Potatoes Green vegetables- broccoli, Brussels, sprouts Tomatoes
Calcium • Calcium supplementation in pregnancy has been associated with reducing the risk of pregnancy-induced hypertension especially in a person with low basal calcium intake. • Pregnant women require 1200-1400 micrograms per day. • Your body can’t create atomic number 20, so you need to get it from food or supplements.
Sources of Calcium • • • • • • •
Dairy products- cheese, milk, yogurt Fortified soymilk Juices Tofu Soybeans Broccoli, kale, beans Soynuts
Vitamin D • Vitamin D is known to important for regulating and absorbing calcium and phosphorus in the body. • Vitamin D deficiency during pregnancy leads to gestational diabetes, increase the risk of infections and c- section. • Hence pregnant women should take 10 micrograms of vitamin D per day.
Sources Of Vitamin D • • • • • • • • • • •
Salmon Cod liver oil Canned tuna Oysters Shrimp Egg yolk Mushrooms Fortified foods Cow milk Soy milk Cereal and oatmeal
Iodine • Iodine is essential for healthy brain development in a fetus. • Deficiency of iodine during pregnancy can lead to hypothyroinaemia and increase TSH in infants. • A woman’s iodine requirements increase during pregnancy to ensure adequate supply to the fetus. • Iodine requirement increases by 50% during pregnancy.
Sources Of Iodine • • • •
Seaweed Iodized salt Dairy products Fish
Proteins • Protein requirements for pregnant women can range from 40 grams to 70 grams per day. • A healthy intake of supermolecule throughout maternity supports your baby's growth and helps their speedily multiplying cells to operate usually. • Deficiency of protein during pregnancy can lead to low birth weight and prematurity.
Sources Of Proteins • • • • • • • • •
Lean meats Poultry Milk Fish Dried beans Lentils Cheese Eggs Quinoa- known as “complete protein”, it includes all the essential amino acids.
Zinc • Zinc is essential for normal immune function. • Zinc supplementation during pregnancy reduces the incidence or the severity of the maternal infection and also lower the risk of preterm births.
Sources Of Zinc Chicken, turkey, ham, shrimp, crab, oysters, meat, fish, dairy products, beans, peanut butter, nuts, sunflower seeds, ginger, onion, bean, wheat, rice, cereals, eggs, lentils, and tofu.
Fibers • Women have a high risk of developing constipation during pregnancy. • Eating plenty of fiber during pregnancy reduces the risk of or severity of hemorrhoids. • Fiber also found to be beneficial and reducing the risk of pre-eclampsia and regulate blood pressure which may protect you from gestational diabetes.
Sources Of Fibers • • • •
Fruits- apple, raspberry, pear. Vegetables- broccoli, peas, artichokes. Whole grains- brown rice, cooked barley. Legumes- black beans, chickpeas, lentils.
Omega 3 And Omega 4 Fatty Acids Fatty acids are essential during pregnancy as it helps developing baby’s brain and improves retinal development.
Sources Of Omega 3 And Omega 4 Fatty Acids • Oily fish- herring, mackerel, salmon, sardines and trout. • Vegetable oils- rapeseed (canola), flaxseeds, linseed and walnut.
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