Nilima Raj AnilWhat is the right nutrition for a pregnant woman?
Food plays an important role in our life. Every pregnancy period is a very crucial period of a woman's life. While pregnancy, a woman has to take care of herself because she carries life into herself. A pregnant woman should have food full of nutrients and minerals that would make her body and baby healthy. There are several things that a pregnant woman should add to her diet to get a healthy body and healthy baby.
A pregnant woman should have this food to get a healthy body and a healthy baby. Though complications are very common in pregnancy, having a balanced diet in routine makes a pregnant woman free from some complications.
A pregnant woman should add the following nutrients to her diet;
Protein:
Protein aids in the maintenance of muscle and body tissue. It's also important for a baby's development, particularly in the second and third trimesters. To achieve their basic needs, most pregnant women should consume roughly 70 grams of protein each day. Keep in mind that you may require extra. You can also consult your doctor to know about your daily protein intake.
Following food items are rich in protein;
Eggs
Pulses
oats
almonds
sprout moong dal
sprout Hara chana
Flaxseed
Broccoli
Milk
Chana Dal
Urad Dal
Pumpkin seeds
Yellow moong dal
Tofu
Chia seeds
Peanuts
Carbohydrates:
Carbohydrates are the body's principal source of energy. Carbohydrates can be found in fruits, vegetables, cereals, and dairy products. Whole grains are a good source of dietary fiber and other nutrients.
A pregnant woman who eats a high-carbohydrate diet will get around half of her calories from carbohydrates alone. As a result, doctors frequently urge pregnant women to avoid low-carb diets.
Food that contains carbohydrates are good for a pregnant woman. Carbohydrates are a good source of fiber and energy.
Wholegrain Pasta
Brown ice
Oatmeal
Sweet Potato
Wholegrain bread
Legumes
Millets
Lentils
Calcium:
Calcium plays an important role in a pregnant woman's life. A pregnant woman's body takes calcium from her bones and teeth for the little one. To get the bone and body stronger, you need to add enough calcium to your diet.
Food containing calcium are given below;
Dairy products (Milk, Yogurt, Cheese, etc.)
Leafy Green Vegetables
Pumpkin
Fish
Sweet Potato
Tomato
Soybeans
Iron:
Iron transports oxygen from the lungs to the rest of the body via the bloodstream. Immunity, cognitive development, and metabolism are all benefits of this supplement. Every day, the body recycles about 90% of the iron it contains. During the first several months of life, the growing newborn saves enough iron to last.
Because pregnant women have more blood in their bodies, they require more iron than non-pregnant women. Pregnant women should consume 45 mg of iron per day, which can be obtained through foods and nutritional supplements.
Food containing Iron are given below;
Chicken
Green peas
Tomato juice
Broccoli
Whole wheat bread,
Dried apricots
Raspberries
Strawberries
Kidney beans
Oatmeal
Raisins
spinach
Turmeric
Millet
sesame
Cauliflower greens
Poha
Folic Acid/Vitamin B9/Folate
Before and throughout pregnancy, folic acid, a B vitamin that aids in the development of the baby, is essential. Spina bifida and associated brain and spinal cord birth disorders, often known as neural tube defects, can be prevented by taking folic acid (NTDs).
The term "folate" refers to the various forms of the nutrient present naturally in foods. The type utilized in supplements and enhanced grain products is known as "folic acid."
Food containing Vitamin B9 or Folate is given below;
Sunflower seeds
Beans
Peanuts
Fresh Fruits/ Fruit Juices
Whole grains
Moong Dal
Chana Dal
Chick Peas ( Kabuli Chana)
Paalak
Bhindi
Gawar ki fali
Pudina
French Beans
Whole Wheat flour
sesame
Urad dal
These are the common sources of nutrients that are good for a pregnant woman.
For a special diet to know about a pregnant woman, you should consult the doctor.