RIGHT MEALS FOR PREGNANT WOMEN
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AGENDA •
What are the Right Meals for Pregnant Women? •
How many extra calories does a pregnant need?
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How much weight should you gain during your pregnancy?
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Essential Nutrients for a Pregnant Women
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Daily Nutrient Requirements & Common Food Items
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WHAT ARE THE RIGHT MEALS FOR PREGNANT WOMEN? A well-balanced diet is essential for everyone and plays a crucial role in maintaining good health throughout life. It has a greater impact on the functionality of all our body parts. However, in pregnancy, a female has a need for increased nutritional energy due to metabolic demands of foetus and physiological changes. In the case of lack of the required nutritional energy, the baby growing in a mother’s womb faces unfavorable changes in his/her body in terms of size, weighty, and body composition. On the other hand, a healthy and balanced diet ensures a mother of good mental health, proper foetal growth, and lactation.
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HOW MANY EXTRA CALORIES DOES A PREGNANT NEED? Baby Science IVF Clinics Pvt Ltd There is a myth stating that a pregnant woman should eat for two – one is the mother and another is a growing baby in the womb. As a pregnant woman, you need extra calories. You should increase your calories gradually with the development of your baby. Here is brief information on increased calorie need during pregnancy: • First Trimester – No extra calorie needed • Second Trimester – 300 to 350 extra calories per day • Third Trimester – 450 extra calories a day Your daily calories should be around 2200 to 2500 a day. You should get the required extra calorie from nutritious food items such as whole grains, lean meats, green & leafy vegetables, low fat dairy products and fruits.
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HOW MUCH WEIGHT SHOULD YOU GAIN DURING YOUR PREGNANCY? Gaining weight during your pregnancy is crucial for the development of your baby and body parts such as placenta, uterus, and breasts. It is also critical for the development of ammonitic fluid, fat, and blood supply. Normal weight is 0 to 2kg for the 1st trimester and 500 grams a week during the 2nd and 3rd trimesters.
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ESSENTIAL NUTRIENTS FOR A PREGNANT WOMEN •
Protein – It facilitates the development of your body tissues and repairs & develops uterine tissues, breasts, blood, and muscles.
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Iron – It makes hemoglobin, which is a type of protein in your red blood cells. The amount of blood increases in your body during pregnancy. So, you need iron for the blood supply to the baby in your uterus.
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DHA – It is required for the development of your baby’s brain. Further, it makes your pregnancy stay long enough.
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Folic Acid – It is needed for the development of your baby’s spine and brain. Further, it helps you make blood in your body and prohibits tube defects.
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Vitamin C – It is required for wound healing. Further, it boosts the development of your baby’s bones and teeth.
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Fat – It helps make your baby’s organs and produces energy. PUFAs assist the development of your baby’s retina, brain, and nervous system.
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Calcium – It supports the development of your baby’s teeth, bones, heart, muscles, and nerve function.
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Iodine – It assists the development of your baby’s nervous system and brain. Its presence in enough amount makes your baby think, move, and feel.
DAILY NUTRIENT REQUIREMENTS & COMMON FOOD ITEMS • Protein – 75 to 100g a day - Lean meat, dairy, legumes, fish, nuts, eggs, seeds • Iron - 27mg a day - Lean meat, cereal, seafood, bread, pasta, clams, beef, leafy green vegetables, • • • • •
dried fruits, beans, nuts Folic Acid – 60mcg a day - Green leafy vegetables, lentils, avocado, orange juice, legumes, beans, fortified bread and cereal Calcium – 1000mg a day - Milk, broccoli, cheese, yogurt, tofu, kale, nuts Vitamin C & D – 85mg and 600 IU a day - red & yellow peppers, strawberries, Brussel sprouts, broccoli, cabbage, citrus, salmon, mushrooms, mackerel, tuna, eggs, vitamin D fortified milk and cereal Iodine – 220mcg a day - Fish, yogurt, milk, cheese, fortified cereal, iodized salt, and bread DHA – 200mg a day – trout, salmon, orange juice, halibut, eggs, and milk
BABY SCIENCE IVF CLINICS PVT LTD
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Baby Science IVF Clinics Pvt Ltd info@babyscienceivf.com www.babyscienceivf.com •
+91 080 41665000
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+91 080 41474445
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