Nutrition during pregnancy

Without a doubt, a nutritious, well-balanced diet can be one of the greatest gifts you can give your developing child. Nutrition during pregnancy is essential for a healthy baby. Ideally, it is best to switch to a healthy diet prior to pregnancy.

No matter how many weeks are left on your countdown calendar, it's never too late to start! Providing your body with a delicious mix of nutritious foods can improve your fertility, keep you healthy during pregnancy, and pave the way for an easier birth.

It can also help set the building blocks for your child's growth and overall health.

The food we eat every day affects how our bodies function, how we heal and grow, and how we maintain our energy and strength for years to come. It also defines the basic nutritional health our children are born with and serves as a model for their eating habits during childhood and beyond.

Pregnancy is the only period in your life when your eating habits directly affect another person. Your decision to include delicious vegetables, whole grains and legumes, lean proteins, and other foods before and during pregnancy will ensure your baby has a healthy start in life.

Weight change and calories

Your body will gain weight during pregnancy! When you watch your weight begin to increase, take it as proof that your body is taking care of your growing baby. By the time you are ready to give birth, your total blood volume will have increased by 60%.

Your chest will fill with milk. Your uterus will grow to accommodate the baby and fill with amniotic fluid. Your baby has grown to a weight of 2.7-4.5 kg (on average). To make all these productive changes, your body needs about 300 extra calories per day during the 2nd and 3rd trimesters.

Each woman should discuss her individual nutritional needs with her doctor. Don't neglect your child's health by neglecting yours!

Myth: Now that you're pregnant, you should eat for two.

Fact: It's true that your nutrient requirements increase, but energy requirements only increase by about 300 calories per day during the second and third trimesters of pregnancy.

Myth: The less weight you gain during pregnancy, the easier it is to give birth.

Fact: Mothers who do not gain enough weight during pregnancy put their babies at risk for serious complications such as preterm labor, which can cause lung and heart problems.

Myth: If you gain the desired weight during pregnancy, it will not be weight gain.

Fact: A healthy pregnancy involves fat storage. Your body uses this excess fat for energy during childbirth and breastfeeding.

Myth: Pregnant women only crave the foods their bodies need.

Fact: Pregnant women can crave any food. Eating habits should not be the only indicator of nutritional needs.

Myth: A healthy pregnant woman will not feel discomfort.

Fact: Nausea, heartburn and constipation are not biased! They will amaze women regardless of a healthy lifestyle. However, women who regularly eat healthy foods, drink plenty of water, exercise regularly, and avoid excess sugar and fat can significantly reduce these unpleasant symptoms.

Food groups

It is helpful to pay attention to the recommended daily portions of each food group. Most products come with a nutrition label. This nutrition label will help you find out how much a serving is.

Protein

Experts recommend 75 to 100 grams of protein per day. Protein has a positive effect on the growth of fetal tissues, including the brain. It also helps your breast and uterine tissues grow during pregnancy and plays a role in increasing your blood supply.

Examples of daily protein sources:

2-3 servings of meat
fully cooked fish or seafood
liver
chicken
lean beef
lamb
pork
nuts (1 serving = approximately ⅓ cup)
tofu (1 serving = approximately ½ cup)
2-3 servings of legumes (1 serving = approximately ½ cup)
split peas
red and white kidney beans
black beans
navy beans
black-eyed peas
chickpeas (garbanzo beans)

Calcium

The daily requirement for calcium during pregnancy is about 1000 milligrams. Calcium helps your body regulate fluids and helps build your baby's bones and teeth.

Examples of daily calcium sources:

3-4 servings of dairy
milk (1 serving = 1 cup)
eggs (1 serving = 1 large egg)
yogurt (1 serving = 1 cup)
pasteurized cheese (1 serving = approximately 42 grams or 4 playing dice stacked together)
tofu (1 serving = ½ cup)
white beans (1 serving = approximately ½ cup)
almonds (1 serving = approximately ⅓ cup)
salmon (1 serving = approximately 85 grams)
turnip greens (1 serving = approximately 1 cup)
cabbage (1 serving = approximately 1 cup)

Iron

When combined with sodium, potassium, and water, iron helps increase blood volume and prevents anemia. A daily intake of 27 milligrams is ideal during pregnancy.

Examples of daily sources of iron:

2-3 servings of green leafy vegetables (1 serving = approximately 1 cup)
collard
turnip
spinach
lettuce
cabbage
3 servings of whole grains (1 serving = approximately ½ cup or one slice)
bread
cornmeal
cereal
oatmeal
2-3 servings of lean protein (1 serving = approximately 85 grams/size of a deck of cards)
beef
seafood
poultry

Folate/folic acid

Folic acid plays a key role in reducing the risk of neural tube defects, including spina bifida. Experts recommend 600 to 800 micrograms per day.

Examples of daily sources of folic acid:

2 servings of dark green leafy vegetables (1 serving = approximately 1 cup)
collard
turnip
spinach
lettuce
cabbage
2-3 servings of fruit (1 serving = approximately ½ cup)
orange
strawberry
lemon
mango
tomato
grapefruit
kiwi
melon
3 serving of whole grain (1 serving = approximately ½ cup or 1 slice)
bread
cornmeal
cereal
oatmeal
2 servings of legumes (1 serving = approximately ½ cup)
split peas
red and white kidney beans
black beans
navy beans
black-eyed peas
chickpeas (garbanzo beans)

Vitamin C

Fruits and vegetables rich in vitamin C will promote wound healing, tooth and bone development, and metabolic processes. Experts recommend at least 85 milligrams per day.

Examples of daily sources of vitamin C: