08-Wed-Jan-2025
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Author :
Dr. Qurat ul Ain
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BUMS
Nutrition During Pregnancy
The main components of a healthy lifestyle during pregnancy:
• Appropriate weight gain
• A balanced diet
• Regular exercise
• Appropriate and timely vitamin and mineral supplementation
Ideal Foods to Eat During Pregnancy
The following foods are beneficial to your health and fetal development during pregnancy:
• Vegetables: Carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes, and red sweet peppers (for vitamin A and potassium)
• Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit (for potassium)
• Dairy: fat-free or low-fat yogurt, skim or 1% milk, soymilk (for calcium, potassium, vitamins A and D)
• Grains: ready-to-eat cereals/cooked cereals (for iron and folic acid)
• Proteins: beans and peas; nuts and seeds; lean beef, lamb and pork; salmon, trout, herring, sardines and pollock
Foods to Avoid During Pregnancy
Avoid eating the following foods during pregnancy:
• Unpasteurized milk and foods
• Raw and undercooked seafood, eggs, and meat. Do not eat sushi made with raw fish (cooked sushi is safe).
• Refrigerated meat spreads
• Refrigerated smoked seafood
Few nutrients in a pregnancy diet deserve special attention.
• Folate and folic acid — Prevent brain and spinal cord birth problems
Folate is a B vitamin that helps prevent serious problems with the developing brain and spinal cord (neural tube defects). The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth and having a low birth weight baby.
How much you need: 400 micrograms (mcg) a day of folate or folic acid before conception and 600 to 1,000 micrograms of folate or folic acid a day throughout pregnancy
Good sources: Fortified cereals are great sources of folic acid. Dark green, leafy vegetables, citrus fruits, and dried beans, peas, and lentils are good sources of naturally occurring folate.
• Calcium — Strengthen bones
You and your baby need calcium for strong bones and teeth. Calcium also supports the healthy functioning of the circulatory, muscular, and nervous systems.
How much you need: 1,000 milligrams (mg) a day; pregnant teenagers need 1,300 milligrams a day
Good sources: Dairy products are the best-absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are also fortified with calcium.
• Vitamin D — Promote bone strength
Vitamin D works with calcium to help build your baby's bones and teeth.
How much you need: 600 international units (IU) a day
Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.
• Protein — Promote growth
Protein is crucial for your baby's growth throughout pregnancy.
How much you need: 71 grams (g) a day
Good sources: Lean meat, poultry, seafood, and eggs are great protein sources. Other options include beans, peas, nuts, seeds, and soy products.
• Iron — Prevent iron deficiency anemia
The body uses iron to make hemoglobin. Hemoglobin is a protein in the red blood cells that carries oxygen to the body's tissues. During pregnancy, you need double the amount of iron that non-pregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby.
If you don't have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia. You might develop headaches or become fatigued. Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, having a low birth weight baby, and postpartum depression.
How much you need: 27 milligrams a day
Good sources: Lean red meat, poultry, and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans, and vegetables.
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