The pregnancy period is the most emotional and vital period for the mother, and whatever she consumes during this period will affect the health of the baby. During Pregnancy, you have to take care of what you eat and how much you eat. According to the 2017 research study, pregnant women should generally eat during the first trimester. However, they should increase the food intake by 350 calories and 450 calories during the second and third trimester.
Although not all body types are the same, it is essential to consult with the specialized doctor. Therefore, my wife also consulted with Islamabad’s best gynecologists, and they proposed a meal plan and the list of nutrients that are important during Pregnancy.
4 Nutrients Best During Pregnancy
You are eating for two is the common myth that every woman hears during Pregnancy. Overeating is not going to help as overeating can lead to unnecessary weight gain, which ultimately affects your child’s health in the future.
Eating healthy food is essential. Four nutrients are best during Pregnancy. These nutrients include protein, calcium, folate, and iron. What are the sources of these nutrients? Let’s read about these nutrients and their origin in detail below.
The first nutrient that is beneficial for pregnant women is protein. Protein is essential as it helps in building the organs of your little one. It is also responsible for the growth and aids in blood supply to your baby. Moreover, it is also responsible for the development of breast and uterine tissue. Besides, all these proteins also aid in repairing new and damaged tissues.
The essential protein sources are lean beef, chicken, salmon, nuts, peanut butter, cottage cheese, and beans. According to NIH’s research paper, pregnant women need at least 70 to 100g of protein each day.
The second nutrient that is important during Pregnancy is calcium. Calcium helps in building the bones of the infant. It is also useful for developing the nerves and teeth of the baby. Not only that, but it also aids in the development of blood clotting abilities. It would help if you usually had 1000mg of calcium every day for your child’s better health.
The best sources of calcium are milk, yogurt, cheese, fish, and leafy green vegetables. However, not all fish are suitable for pregnant women; therefore, they eat low-mercury fish like salmon.
The nutrient that is responsible for protecting your baby from neural defects is folate. It is also called folic acid. This nutrient protects your little one from the brain and spinal cord problems. Therefore it is an essential nutrient, and pregnant women should take at least 600mg to 800mg of folate daily.
The important folate sources are liver, nuts, dried beans, eggs, nuts, peanut butter, and leafy green vegetables.
The last nutrient that will help your infant and protect it against any harm is iron. Iron is responsible for increasing the blood flow, which provides the oxygen to you and your baby. Getting enough iron during Pregnancy will prevent iron deficiency anemia. It would help if you usually consumed 27mg of iron per day.
The sound sources of iron are leafy green vegetables, citrus fruits, bread, cereals, lean beef, poultry, and eggs.
For the better health of your baby, you have to eat healthy food. Therefore, increase the intake of protein, calcium, folate, and iron, as mentioned above. However, it is not possible to gain enough nutrients from the food, and therefore you have to take the support of the supplements.
All bodies’ requirements are different, and therefore it is essential to consult with your gynecologist before trying any of such supplements to meet the daily intake criteria. A self-medication or wrong supplements intake may lead to severe allergic reactions and other health-related problems.
Besides eating healthy food and supplements to meet the requirements of daily nutrient intake, you also have to keep yourself hydrated. Usually, the doctor suggests drinking 2 liters of water every day. It will not only protect you from the dehydration but also helps in preventing any severe urinary infection.