Nutrition is critical during pregnancy because it offers essential nutrients for both the mother and the fetus. Carbohydrates, lipids, proteins, vitamins, minerals, and water are all required for optimum growth and function. Because pregnancy increases the demand for these nutrients, appropriate dietary choices are critical to supporting fetal growth and ensuring proper weight gain for both the mother and the baby. Click on the link to learn more about nutrition miramar services.
Do you need specific nutrition?
You have special nutritional requirements during pregnancy. To support your baby’s growth and development, you need more folic acid, iron, calcium, and vitamin D than you did before pregnancy. Folic acid prevents birth defects and must be supplemented, whereas iron, calcium, and vitamin D are essential for your baby’s bone and brain development. Pregnant women require 1,000 mg of calcium per day, whereas teenagers require 1,300 mg. Pregnant or not, all women should strive for 600 IU of vitamin D every day.
What else do you need to do?
It is critical to follow your healthcare provider’s recommendations for vitamin and mineral supplements during pregnancy, as excessive intake can be detrimental. Protein consumption should be increased, with good sources including beans, eggs, lean meats, shellfish, and unsalted almonds. Staying hydrated is critical, and pregnant women require even more water to nourish the growing life within them, making adequate fluid intake critical.
The number of calories you require throughout pregnancy is determined by your weight growth objectives. In the second trimester, you may require approximately 340 extra calories per day, and in the third trimester, approximately 450 extra calories per day. However, not all calories are created equal, so prioritize nutrient-rich foods over empty calories from sugary treats and drinks. For personalized advice, speak with your healthcare provider.
Some food to avoid:
Avoid alcohol, high-mercury fish, foods at risk of foodborne illness (e.g., some shellfish, deli meats, unpasteurized milk or juices, raw sprouts), unpasteurized soft cheeses, and excessive caffeine during pregnancy. Limit white tuna consumption to 6 ounces per week and limit caffeine intake to less than 200 mg per day. For personalized advice, speak with your healthcare provider.
Final thoughts:
A healthy pregnancy necessitates an additional 300 calories per day from a well-balanced diet of protein, fruits, vegetables, and whole grains. Reduce your intake of sweets and fats. A healthy diet might help with pregnancy symptoms, including nausea and constipation.
