Nutrition During Pregnancy
15 rows · Apr 27, · A balanced nutritious diet is the best way to receive the necessary vitamins and nutrients you. Beyond checking for folic acid and iron, look for a prenatal vitamin that contains calcium and vitamin D. They help promote the development of the baby's teeth and bones. It also might be beneficial to look for a prenatal vitamin that contains vitamin C, vitamin A, vitamin E, B vitamins, zinc and iodine.
Pregnancy comes with tremendous transformations for you and your baby, and keeping your health in check is now your primary priority. Part of a healthy diet as a soon-to-be mom includes proper vitamins and minerals to ensure an optimally healthy pregnancy. Of course, consult with your doctor or midwife before beginning a new supplement.
Vitamin A One important rule in prengancy consumption of Vitamin A is that you need to consume it dyring with healthy fats, as the vitamin is soluble in fat. Therefore, it will be better absorbed and become… Read How to avoid chafing when walking. One important rule in the consumption of Vitamin A is that you need to consume it together with healthy fats, as the vitamin is soluble in fat.
Therefore, it will how to win radio contest better absorbed and become more efficient. Vitamin B group consists of many B vitamins. You need to carefully add these vitamins to your diet, mineals they are some of the most important vitamins and how to get rid of black patches on face for pregnant women.
If your doctor allows, you can spend a few minutes in the sun, as this is how Vitamin D is produced naturally. You can, however, get healthy znd of Vitamin D from certain foods.
Vitamin E ensures the protection against free radicals throughout our life. In pregnancyvitamin E is essential, and you can take it from delicious foods and products. Besides these vitamins mentioned above, you also need plenty of minerals and other substances to ensure the health of both you and your baby. The benefits of Omega-3 fatty acids are tremendous for our health in the long term, but when it comes to what did the elizabethan poor laws doyou should know that Docosahexaenoic Acid DHA is one of the most important ones.
These are most of the essential vitamins and minerals you need to know about and include in your diet during your pregnancy. As always, check with your doctor or midwife. Make sure you are working together to ensure the healthiest pregnancy for you and your baby. Subscribe to our newsletter Subscribe. Subscribe to our newsletter. Pregnancy Birth Postpartum Parenting Lifestyle.
Most Searched Topics. Your Benefits : it supports the health of your eyes and skin, but also your teeth — being essential for genetic transcription, immune system boost, and protection of vision. Resources : carrots, squash, sweet potatoes, dark leafy greens kale, spinach, broccolilettuce, dried apricots, cooked tuna fish, sweet red peppers, cantaloupe, liver, eggs, milk, mango, and peas.
Vitamin B Vitamin B group consists of many B vitamins. Vitamin B1 Thiamin : it regulates the nervous system, and raises energy levels for both you and your baby. The best foods for thiamin are organ meats, eggs, rice, pasta, berries, nuts, whole grain, fortified cereals, vegetables, pork, and wheat germs. Vitamin B2 Riboflavin : improves visual neural networks and boosts eyesight for both you and baby, contributes to skin health, and maintains energy minersls.
Foods rich in riboflavin are eggs, dairy products, fish, meats, and poultry. Some of the best sources of niacin are meats, eggs, fishmilk, nuts, and fortified cereals. Vitamin B6 Pyridoxine : excellent for the strength of your nervous system, the vitamin vitamons boosts the formation of red blood cells for you and your baby, being a citamins adjuvant to help you alleviate morning sickness. Foods to consider are poultry, fish, liver and other organ meats, vegetables, dairy products, nuts, bananas, beans, brown rice, oats.
Vitamin B12 Cobalamin : this vitamin is essential for DNA synthesis, red blood cell formation, brain functions, and neurological development. B12 is bound to proteins. Thus it is found in fishmeat, poultry, eggs, and dairy products. According to national health expertsvitamin B12 is the engine of a healthy pregnancy, and you should consider talking to your doctor about recommended daily intake or supplementation.
Vitamin C Your Benefits : It is an antioxidant that protects cells and tissue, strengthens blood vessels, and boosts skin elasticity. It also contributes to better iron absorption. Resources : citrus fruits, broccoli, guava, green and red peppers, potatoes, tomatoes, green beans, strawberries, papaya, and other exotic fruits.
Vitamin D If your doctor allows, you can spend a few minutes in the sun, as this is how Vitamin D is produced naturally. Your Benefits : promotes the importantt of teeth and bones, and helps with the absorption and efficient use of calcium and phosphorous.
Resources : fishmushrooms, milk, eggs. Vitamin E Vitamin E ensures the protection against free radicals throughout our life. Your Benefits : it helps your body form and utilizes red blood mnierals, also strengthening the muscular system and the tissue of the internal organs. Resources : spinach, nuts with an emphasis on almondsvegetable oil, sunflower seeds, tomatoes, wheat germs, fortified cereals.
Minerals, Fatty Acids, and Other Compounds You Need During Pregnancy Besides these vitamins mentioned above, you also need plenty of minerals and other substances to ensure the health of both you and your baby.
Calcium Your Benefits : it protects your bone density and prevents high blood pressure during pregnancy. It also prevents blood clots and strengthens muscle and nervous system functioning. Resources : dairy products, soy milk, fishbread, fortified cereals, dark green leafy vegetables, orange juice 7. Iron Your Benefits : by helping the production of hemoglobin, iron prevents anemia, low birth weight, and premature deliveryand helps to strengthen your muscular system.
Sources : clams, oysters, organ meats liverbeans, lentils, spinach, fortified what is a corned beef point, dried pretnancy, wheat germs, oatmeal, grains, beef, and pork 8. Folic Acid Your Benefits : prevents anemia and cell renewal, supporting your placenta. It also prevents early miscarriage and premature delivery. Resources : dark leafy greens, asparagus, beans, broccoli, citrus fruits, peas, pasta, fortified cereals, beets, cauliflower, nuts, strawberries, seeds, and corn.
Choline Your Benefits : enhances the strength of what is free wifi calling bone system while preventing high blood pressure. Resources : poultry, pork, beef, fish with an emphasis on cod and tuna miinerals, eggs, broccoli, and cauliflower. Omega-3 Fatty Acids The benefits of Omega-3 fatty acids are tremendous for our health in the long term, but when it comes to pregnancyyou should know that Docosahexaenoic Acid DHA is one of the most important ones.
Your Benefits : reduces the risk of heart disease during pregnancy and later in life. Resources : fish and seafood and most importantly, salmon, tuna, crab, catfish, clams, and oystersand eggs These are most of the essential vitamins and minerals you need to know about and include in your diet during your pregnancy.
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Taking prenatal vitamins and eating healthy foods can help give you all the nutrients you and your baby need during pregnancy. Make sure your prenatal vitamin has folic acid, iron and calcium in it. Most have the right amount of each of these. Talk to your provider . Key Vitamins and Minerals During Pregnancy. Nutrient (Daily Recommended Amount) Why You and Your Fetus Need It. Best Sources. Calcium (1, milligrams for ages 14 to 18 years; 1, milligrams for ages 19 to 50 years) Builds strong bones and teeth. . Look for prenatal vitamins that have: micrograms (mcg) of folic acid. IU of vitamin D. to milligrams (mg) of calcium. 70 mg of vitamin C. 3 mg of thiamine. 2 mg of riboflavin.
Eating well is one of the best things you can do during pregnancy. Good nutrition helps you handle the extra demands on your body as your pregnancy progresses. The goal is to balance getting enough nutrients to support the growth of your fetus and maintaining a healthy weight. If you are pregnant with one fetus, you need an extra calories per day starting in the second trimester and a bit more in the third trimester.
That's roughly the calorie count of a glass of skim milk and half a sandwich. Women carrying twins should consume about extra calories a day, and women carrying triplets should take in extra calories a day.
Vitamins and minerals play important roles in all of your body functions. Eating healthy foods and taking a prenatal vitamin every day should supply all the vitamins and minerals you need during pregnancy.
Take only one serving of your prenatal supplement each day. Read the bottle to see how many pills make up one daily serving. If your obstetrician—gynecologist ob-gyn or other obstetric care provider thinks you need an extra amount of a vitamin or mineral, he or she may recommend it as a separate supplement. No, do not take more than the recommended amount of your prenatal vitamin per day.
Some multivitamin ingredients, such as vitamin A, can cause birth defects at higher doses. During pregnancy you need folic acid , iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C. See the below table for recommended amounts. Fortified cereal, enriched bread and pasta, peanuts, dark green leafy vegetables, orange juice, beans. Also, take a daily prenatal vitamin with micrograms of folic acid. Excess weight during pregnancy is associated with several pregnancy and childbirth complications , including:.
High blood pressure. Gestational diabetes. Cesarean birth. Birth defects , especially neural tube defects NTDs. Folic acid, also known as folate, is a B vitamin that is important for pregnant women. When you are pregnant you need micrograms of folic acid each day. Women who have had a child with an NTD should take 4 milligrams mg of folic acid each day as a separate supplement at least 3 months before pregnancy and for the first 3 months of pregnancy.
You and your ob-gyn or other obstetric care provider can discuss whether you need to supplement with more than micrograms daily. Iron is used by your body to make the extra blood that you and your fetus need during pregnancy. Women who are not pregnant need 18 mg of iron per day. Pregnant women need more, 27 mg per day. This increased amount is found in most prenatal vitamins.
In addition to taking a prenatal vitamin with iron, you should eat iron-rich foods such as beans, lentils, enriched breakfast cereals, beef, turkey, liver, and shrimp. You also should eat foods that help your body absorb iron, including orange juice, grapefruit, strawberries, broccoli, and peppers. Women who are age 18 or younger need 1, mg of calcium per day.
Women who are 19 or older need 1, mg per day. Milk and other dairy products, such as cheese and yogurt, are the best sources of calcium. If you have trouble digesting milk products, you can get calcium from other sources, such as broccoli, fortified foods cereals, breads, and juices , almonds and sesame seeds, sardines or anchovies with the bones, and dark green leafy vegetables. You also can get calcium from calcium supplements. Vitamin D also is essential for healthy skin and eyesight.
All women, pregnant or not, need international units of vitamin D a day. Good sources of vitamin D include fortified milk and breakfast cereal, fatty fish salmon and mackerel , fish liver oils, and egg yolks.
Many people do not get enough vitamin D. If your ob-gyn or other obstetric care provider thinks you may have low levels of vitamin D, a test can be done to check the level in your blood. If it is below normal, you may need to take a vitamin D supplement. It also may help prevent some common birth defects. Experts recommend that pregnant women get mg of choline each day. Choline can be found in chicken, beef, eggs, milk, soy products, and peanuts.
Omega-3 fatty acids are a type of fat found naturally in many kinds of fish. Omega-3s may be important for brain development before and after birth. Women should eat at least two servings of fish or shellfish per week before getting pregnant, while pregnant, and while breastfeeding.
A serving of fish is 8 to 12 ounces oz. Some types of fish have higher levels of mercury than others. Mercury is a metal that has been linked to birth defects.
Do not eat bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. Limit white albacore tuna to only 6 oz a week. You also should check advisories about fish caught in local waters. Flaxseed ground or as oil is a good source of omega-3s.
Other sources of omega-3s include broccoli, cantaloupe, kidney beans, spinach, cauliflower, and walnuts. These vitamins:. Help build the placenta. Your prenatal vitamin should have the right amount of B vitamins that you need each day. Eating foods high in B vitamins is a good idea too, including liver, pork, chicken, bananas, beans, and whole-grain cereals and breads. Vitamin C is important for a healthy immune system. It also helps build strong bones and muscles.
During pregnancy, you should get at least 85 mg of vitamin C each day if you are older than 19, and 80 mg if you are younger than You can get the right amount of vitamin C in your daily prenatal vitamin, and also from citrus fruits and juices, strawberries, broccoli, and tomatoes. Drink throughout the day, not just when you are thirsty. Aim for 8 to 12 cups of water a day during pregnancy.
There are many tools that can help you plan healthy meals. One useful tool is the MyPlate food-planning guide from the U. Department of Agriculture. The MyPlate website, www. The MyPlate website offers a MyPlate Plan, which shows how much to eat based on how many calories you need each day. The MyPlate Plan is personalized based on your:. The MyPlate Plan can help you learn about choosing foods from each food group to get the vitamins and minerals you need during pregnancy.
The MyPlate Plan also can help you limit calories from added sugars and saturated fats. Bread, pasta, oatmeal, cereal, and tortillas are all grains. Oats, barley, quinoa, brown rice, and bulgur are all whole grains, as are products made with those grains.
When you plan meals, make half of your grain servings whole grains. You can eat fresh, canned, frozen, or dried fruit. Juice that is percent fruit juice also counts in the fruit category. Make half your plate fruit and vegetables during mealtimes.
You can eat raw, canned, frozen, or dried vegetables or drink percent vegetable juice. Use dark leafy greens to make salads. Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds all contain protein. Eat a variety of protein each day. Milk and milk products, such as cheese, yogurt, and ice cream, make up the dairy group.
Make sure any dairy foods you eat are pasteurized. Choose fat-free or low-fat 1 percent varieties. Oils and fats are another part of healthy eating. Although they are not a food group, they do give you important nutrients. During pregnancy, the fats that you eat provide energy and help build the placenta and many fetal organs. Oils in food come mainly from plant sources, such as olive oil, nut oils, and grapeseed oil.
They also can be found in certain foods, such as some fish, avocados, nuts, and olives. Most of the fats and oils in your diet should come from plant sources.
Limit solid fats, such as those from animal sources. Solid fats also can be found in processed foods. Weight gain depends on your health and your body mass index BMI before you were pregnant.
If you were underweight before pregnancy, you should gain more weight than a woman who had a normal weight before pregnancy. If you were overweight or obese before pregnancy, you should gain less weight.