Nutrition Tips for Healthy Pregnancy

When a woman is pregnant, her needs for nutrition becomes even more because she has to eat not only for herself but also for her child. During pregnancy one has to eat nutritious food in order to be healthy and avoid diseases. For this, the mother should have proper breakfast, should eat nutritious food during lunch and should have light dinner. This will provide her a good health in long run & will also keep her child healthy.

During pregnancy, a woman gains weight. If she was healthily weighted when she started her pregnancy, she will gain around 25-35 pounds, if she was underweight then she will gain 28-40 pounds and if she was overweight, she will gain only 15-24 pounds. But a mother should not cut out calorie consumption drastically as it can have a negative impact on child and should not even follow strict diet practices. Instead she can switch to non-fat milk, replace high sugar snacks and desserts by low sugar options or fruits. Also, a mother should eat variety of foods so as to provide her child a wide variety of nutrients.

Image from butterflybabies.co.uk

The 5 nutrients which are a must for a pregnant lady are:-

1. Protein: A pregnant lady requires 10 gram extra protein per day for healthy growth of her fetus. So, the diet should contain protein-rich food in it.

Source: Beef, soy, dairy products, chicken, fish, pork, eggs, dried beans and lentils, and peanut butter.

2. Calcium: Baby requires calcium for strong teeth and bones and the source from which the baby gets this is the mother. So, the mother should eat calcium rich food in order to keep her own and her child’s bones strong.

Source- Milk, yogurt, cheese, tofu, calcium-fortified orange juice, fortified soy milk, broccoli, almonds, and okra.

3. Folate: Folate helps to prevent neural-tube defects that occur in early stages of pregnancy. The mother gets 400 micrograms before conceiving but the daily needs jump to 600 microgram in first trimester. Thus, it is a vital mineral for the mother.

Source: Orange juice, spinach, fortified breakfast cereal (check labels), lentils, fortified pasta and bread, rice, oatmeal, broccoli, and strawberries.

4. Fiber: It helps ward off the constipation and hemorrhoids that often plague women during pregnancy. Fiber-rich food also keeps the mother feeling full and satisfied.

Source: Whole-grain cereals, breads, pastas (look for types that pack at least 3 grams per serving), nuts, seeds, fruits (such as apples and pears with skin, berries, oranges), vegetables (such as potatoes with skin, broccoli, carrots, tomatoes).

5. Fat: Fat is a source of energy. It helps to transport vitamins through our body and is also necessary for the growth of the child’s nervous system.

Source- Healthy fats, such as those found in nuts, avocados, salmon, olive oil, safflower oil, sunflower oil, and canola oil.

Mother needs to be extra careful regarding her food habits as this is the crucial period of her life where she is feeding her body as well as the little one inside her.

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4. Pregnancy and Weight Gain
5. Pregnancy and Fluoride
6. Riboflavin: the “energizing” Vitamin B
7. Safe Fish Consumption in Pregnancy
8. Food Guide for Pregnant Women
9. Why are Dairy Products so Important?
10. Heartburning Foods that You Should Avoid During Pregnancy