An important question that women often ask during pregnancy is, What should I eat. Your diet during pregnancy isn’t just to keep you full, but it must provide your baby with the nutrients they need to grow. The right nutrition matters the most during pregnancy. As your body goes through a major transformation, it needs the right food to adapt to the change.
According to a gynecologist in Airoli, proper nutrition also helps the mother and the baby gain the required amount of weight. Let’s delve into the nutritional requirements during pregnancy and what you should include in your diet.
Essential Nutrients Needed During Pregnancy
As part of your prenatal care in Airoli, your gynecologist will explain a proper diet that’s rich in all the vital nutrients. However, if you can’t fill the nutritional deficiency through diets, supplements may be needed. Either way, you need plenty of these:
1. Iron
Your body’s need for iron increases when you get pregnant. The right amount of iron in your diet ensures a proper oxygen flow to the baby. It also helps in the baby’s growth. The best sources of iron are fortified meals, spinach, green leafy vegetables, red meat, lentils, and raisins. You need 27mg of iron every day.
2. Folic Acid
Many women are advised to start taking folic acid before planning a pregnancy. It’s an essential nutrient that plays a significant role in your baby’s spine and brain development. Remember, if your diet doesn’t have enough folic acid, your risk of having a baby with birth defects, such as spina bifida, is higher than others.
A recommended dosage is 600 mcg daily during pregnancy. Leafy greens, avocados, citrus fruits, and beans and lentils are a few good sources of folic acid. That said, most women don’t get enough folic acid from diet alone. If your diet doesn’t have enough folic acid, consider supplements.
3. Calcium and Vitamin D
Another essential nutrient needed in your pregnancy-friendly diet is calcium. It develops your baby’s bones and teeth. If you don’t get a sufficient amount of calcium through diet or supplements, your body will pull it from your bones to fulfill your baby’s growing needs. This can lead to bone weakening, muscle cramps, and an increased risk of osteoporosis later in life. Combine it with vitamin D-rich foods to ensure easy absorption.
4. Omega-3 Fatty Acids
Omega-3 fatty acids support your baby’s growth, especially eye and brain development. You need 200–300 mg of this nutrient through diet/supplement daily. Fatty fish are the best sources. Other foods include walnuts, chia seeds, and flax seeds.
What Foods to Avoid
Pregnancy is all about healthy eating. Now that you know the nutrients you need during pregnancy, it’s equally important that you avoid foods that can harm you or your little one.
Here’s what to avoid.
- Alcohol and smoking
- Fish containing a considerable amount of mercury, like shark, swordfish, and king mackerel
- Undercooked food, raw eggs, and unpasteurized milk
- Unwashed vegetables and fruits
A healthy, nutritious diet can ensure a smooth pregnancy journey for the mother and the baby.
