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7 Nutrients for a Healthy Pregnancy
The normal development of the fetus depends largely on the mother’s diet and adequate intake of nutrients. Stay tuned to learn more about essential nutrients during pregnancy.
Calcium
Pregnant women need 1,200 to 1,400 milligrams of calcium per day, which is equivalent to about four glasses of milk. Each glass of low-fat milk contains about 300 milligrams of calcium. If you don’t want to drink cow’s milk, you can use almond or soy milk. Each glass of almond or soy milk contains about 450 milligrams of calcium. If you don’t want to drink any milk, be sure to consume leafy vegetables and folic acid.
Protein
Pregnant women should get about 75 to 100 grams of protein per day. In addition to meat and poultry, other sources of protein include fish, eggs, nuts, grains, and legumes.
Calcium
Pregnant women need 1,200 to 1,400 milligrams of calcium per day, which is equivalent to about four glasses of milk. Each glass of low-fat milk contains about 300 milligrams of calcium. If you don’t want to drink cow’s milk, you can use almond or soy milk. Each glass of almond or soy milk contains about 450 milligrams of calcium. If you don’t want to drink any milk, be sure to consume leafy vegetables and folic acid.
Protein
Pregnant women should get about 75 to 100 grams of protein per day. In addition to meat and poultry, other sources of protein include fish, eggs, nuts, grains, and legumes.
Fiber
Pregnant women need a significant amount of high-fiber foods to avoid constipation due to hormonal changes or iron supplements. Wheat bran, whole-wheat products, fruits, and vegetables are all rich in fiber. Beans, peas, and lentils are also rich sources of fiber that you can add to soups and salads.
Fluids
Drinking enough fluids is especially important during pregnancy and breastfeeding. Most pregnant women are advised to increase their calorie intake by about 300 calories in the second trimester of pregnancy. This means that the amount of fluid intake should also increase by at least 300 milliliters at this time.
Iron
Leafy greens like spinach are rich in iron. But it’s also found in sardines, lentils, dried beans, and dried fruits.
Fluids
Drinking enough fluids is especially important during pregnancy and breastfeeding. Most pregnant women are advised to increase their calorie intake by about 300 calories in the second trimester of pregnancy. This means that the amount of fluid intake should also increase by at least 300 milliliters at this time.
Iron
Leafy greens like spinach are rich in iron. But it’s also found in sardines, lentils, dried beans, and dried fruits.
Choline
Choline helps with brain development during pregnancy and helps prevent neural tube defects in babies. This nutrient isn’t usually found in prenatal supplements, so make sure you’re getting enough choline. Foods rich in choline include eggs, meat, poultry, fish, dairy products, and green leafy vegetables.
Omega-3
Enriched eggs, walnuts, and some fish, such as salmon, sardines, and trout, contain high levels of omega-3 fatty acids. However, shark, and tilefish are not recommended due to their high levels of methylmercury. In general, fish consumption during pregnancy requires extreme caution.
Omega-3
Enriched eggs, walnuts, and some fish, such as salmon, sardines, and trout, contain high levels of omega-3 fatty acids. However, shark, and tilefish are not recommended due to their high levels of methylmercury. In general, fish consumption during pregnancy requires extreme caution.
