Pregnancy and Nutrition

Nutrition during pregnancy is one of the most important factors that affect the baby’s growth and development. There are certain foods that are good for the child, whereas some are not. The would-be moms must make good nutrition a priority and learn to balance their meals. Also, remember that you are eating for the two of you, so eat food that is sufficient for both. Generally, your tolerance for eating as well as the nutritional needs change during the different trimesters of the pregnancy. During this period, you must eat balanced meals and drink lots of water. In addition, skipping meals must be avoided and eliminate caffeine intake.

One of the most important nutrients for would-be moms is protein. Adult women should take 100g of protein daily; add another 10 grams a day if you are expecting a child. Protein is commonly found in foods such as milk, meats, cottage cheese, eggs, seeds and cereal grains, and legumes. Another important mineral that you need to include in the daily diet is calcium. Doctors usually recommend 1,200 mg of calcium intake during pregnancy. Foods such as cheese, beans, pudding and ice milk, skim milk, salmon, yogurt, kale, and broccoli are good sources of calcium. Vegan moms can include soymilk in their regular diet. During pregnancy period, one bottle of soymilk supplies 1/3rd of the daily requirements of calcium and vitamin D.

Doctors also prescribe folic acid for the would-be moms. It helps to develop the fetal brain and spine of the baby and is especially important during the early period of pregnancy. One must take daily 400 micrograms of folic acid throughout their pregnancy. Apart from including foods that are rich in folic acid (tofu, fortified cereals, corn, dried-beans, squash, and peanuts and peanut butter), the would-be moms may need to take a prenatal vitamin or multi-vitamin to meet this requirement.