Important Nutrients During Pregnancy | Tips About The Intake And What To Avoid

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Pregnancy is one of the most beautiful parts of a woman’s life. Although it is the celebration of a new life, it is equally crucial for both the mother and the child. Therefore, people must give special attention to the diet of a woman during their pregnancy.

A woman’s body faces multiple physical and hormonal changes during the pregnancy period. One should make the food choices carefully to keep the baby and mother healthy. Foods consumed by the mother are the only source of nutrients that the child receives, so a balanced diet is essential. Some women have different sorts of cravings during their pregnancy period, and some women cannot eat much. The health requirements and desires differ from person to person.

What are the intake requirements?

The diet of a pregnant woman should be well-balanced and should contain a combination of healthy nutrients, which include:

  • Protein- The intake of Protein is crucial during the pregnancy period. It helps regulate the blood circulation of the mother and the child and ensures the proper growth of the child’s brain organs and tissues. Protein intake can consist of: chicken, fish, eggs, nuts and cottage cheese.
  • Calcium- Calcium intake is vital in terms of the bone development of the child. Calcium intake must consist of: milk, cheese, yoghurt, green vegetables and low mercury fish such as tuna or shrimp. 
  • Folic Acid- Folic acid helps in preventing certain types of congenital disabilities. Folic acid intake can consist of: nuts, lentils, eggs and green vegetables. 
  • Iron- Iron intake is essential in ensuring that there is enough supply of oxygen for the baby as well as the mother. Iron intake can consist of: citrus fruits, lean protein, vegetables and eggs.
  • Vitamin D- Vitamin D intake contributes to the development of the baby’s bones and teeth. Vitamin D intake can consist of: eggs and fatty fish. 

The doctor often prescribes the amount of how much food nutrients a mother should intake. If not, then it is recommended to consult the doctor about the required diet. It is because the requirements of the body are always different for every woman. 

What should be avoided during pregnancy?

  • Alcohol
  • Smoking
  • Any other substance use
  • Excessive amounts of caffeine
  • Processed meat or foods
  • High cholesterol food (deep-fried)
  • Fish with high mercury
  • Unpasteurized dairy
  • Raw meat/fish

It is normal to have cravings during the pregnancy period for anything, no matter how weird a combination it may be. The cravings are often caused by the hormonal changes a woman goes through during their pregnancy period. It is also okay to fulfil those cravings. However, one must not ignore the restrictions of food intake. You should also keep in mind the amount of those craving foods getting consumed. For example, if a woman craves ice cream, she should have it on a limited amount to avoid fever or cold. Getting sick from food intake can be harmful to the baby. A balanced diet is key to a healthy baby and a healthy mother.