Here are a few of the most important nutrients you and your child will need to be healthy and strong. All of these foods are rich in fiber, which is essential for a healthy diet. Prenatal multivitamins with iron may also be recommended by your doctor.
Calcium
Bone and tooth strength, as well as the efficient functioning of the circulatory, muscular, and neural systems may all be aided by calcium supplementation. 1,000 milligrammes of calcium a day is recommended for pregnant and lactating women. Low-fat dairy products, calcium-fortified orange juice and milk substitutes, cereals, and kale are all good sources of calcium.
Carbohydrates
Carbohydrates are essential for a baby’s growth and development, as well as for nursing after birth. Whole grains, fruits, and vegetables are the finest sources of carbohydrates and fibre. Reduce your intake of refined carbohydrates, such as white flour and white rice, as well as added sugars, like honey.
Fiber
Pregnancy-related constipation may be alleviated by consuming a high-fiber diet. In addition to whole grains, fruits and vegetables are rich sources of fibre, as well as legumes such as split peas (beans) and lentils (beans).
Folic acid is a vitamin.
Brain and spinal cord development are helped by the presence of folic acid. Red blood cells and white blood cells are also made from it. Fetal neural tube defects (NTDs) may be prevented if pregnant women consume at least 400 micrograms (0.4 milligrammes) of folic acid daily before conception and throughout the first few weeks of pregnancy (a birth defect involving incomplete development of the brain and spinal cord).
During the second and third trimesters of pregnancy, pregnant women should take 600 micrograms (0.6 milligrammes) of folic acid. breast-feeding mothers require 500 mcg of vitamin D daily (0.5 milligrams). Fortified breads and cereals are excellent sources of folic acid. Folate is present in leafy green vegetables, citrus fruits, avocados, lentils, and beans in the form of folic acid.
Nutritional Fats
Including fat in one’s diet is essential to good health. The development of your unborn child relies on the fat you store in your body throughout pregnancy. Consume healthy fats (unsaturated fats) instead of bad fats (trans fats and saturated fats). Olive oil, canola oil, and other vegetable oils, as well as nuts and seeds, avocados, and oily seafood like salmon, all contain beneficial fats.
Iodine
Helps the thyroid gland produce chemicals that aid in growth and brain development by iodizing the thyroid gland Insufficient intake of iodine may increase the risk of thyroid disorders, developmental delays, and learning difficulties in a child. Foods rich in iodine, such as seafood and dairy products, should be consumed by pregnant and lactating women. A prenatal vitamin with 150 micrograms of iodide (a source of iodine that’s quickly absorbed by the body) should be taken daily by expectant mothers, as well. Taking a supplement may be necessary if your prenatal vitamin does not contain enough.
Iron
A daily iron supplement while pregnant or nursing may help avoid iron deficiency anaemia. Iron deficiency in women may cause fatigue and other issues. Lean meats, poultry, and fish, fortified cereals, legumes (beans, split peas, and lentils), and leafy green vegetables are also good sources of iron, as are fortified grains.
Protein
Pregnancy’s second and third trimesters are critical for the growth and development of a baby’s muscles, bones, and other tissues. Consuming protein supplements, such as shakes and powders, is not recommended for pregnant women. Lean meat, chicken, fish, beans, nuts and nut butters, eggs, and tofu are all good sources of protein.
Vitamin A is an essential nutrient.
It is important for a baby’s heart, eyes, and immune system to get enough amounts of vitamin A. Overconsumption of vitamin A may lead to birth abnormalities in affluent nations, while vitamin A deficiency is uncommon. More than 1,500 micrograms (5,000 international units) of vitamin A per day should be avoided in prenatal vitamins. Pregnant women should also refrain from taking vitamin A supplements. Cantaloupe, carrots and sweet potatoes are all good sources of vitamin A, as are milk, and dark leafy greens like spinach.
The B12 vitamin
Vitamin B12 is critical to the development of a baby’s red blood cells and the functioning of the brain. There are several sources of vitamin B12 in animal products like meat and fish as well as fortified foods like cereal and non-dairy milk substitutes. You may require B12 supplements if you are a vegetarian or vegan during pregnancy and when nursing.
Vitamin D is an essential nutrient.
For strong bones and teeth, vitamin D aids in the absorption of calcium. When exposed to sunshine, the skin produces vitamin D. Vitamin D-rich foods include low-fat or fat-free milk, orange juice, egg yolks, and fish like salmon. Pregnant and nursing women should obtain 600 international units of vitamin D per day, according to experts.
