Being an expecting mom, one of the greatest gifts you can give your baby is adopting a well-balanced eating plan. Pregnancy nutrition is essential for all would-be moms to ensure a healthy baby. You may have been bombarded with dozens of tips from your relatives on eating right. However, getting tips from an expert is important because you can’t afford to take chances.
Sources: Lemons, bananas, strawberries, dried beans, peas, green leafy vegetables, fortified cereals, asparagus, oranges, peanuts, flax seeds and others.
Pregnancy RDA: 600 micrograms (mcg) throughout pregnancy
Baby Benefits: Strongly needed for a brain and nervous system development.
Mom Benefits: Crucial for a healthy thyroid.
Sources: Cod, yoghurt, cottage cheese, baked potato with peel, cow’s milk, navy beans, and so on.
Pregnancy RDA: 250 mcg, not more than 1,100 mcg
Docosahexaenoic Acid (DHA)
Baby Benefits: Boosts brain development and vision.
Mom Benefits: Reduces the risk of heart disease.
Sources: Coho salmon, catfish, blue crab, and fortified eggs.
Pregnancy RDA: 300 mg
Baby Benefits: Ensures baby’s growth, especially during the second and third trimesters.
Mom Benefits: Gives strength to your muscles.
Sources: Cottage cheese, poultry, fish and eggs, milk, lentils, and peanut butter, different types of lentils
Pregnancy RDA: 71 grams every day
Baby Benefits: Helps prevent premature delivery.
Mom Benefits: Prevents anaemia and maintains blood volume during pregnancy.
Sources: Cereals, beans, spinach, lean red meat, poultry, and fish.
Pregnancy RDA: 27 mg but don't exceed 45 mg
Baby Benefits: Your baby needs calcium for strong bones and teeth.
Mom Benefits: Protects bone density and prevents from the disease like Osteoporosis.
Sources: Milk, yoghurt, and cheese. Further, cereals, salmon, spinach, and fortified orange juice.
Pregnancy RDA: 1,000 milligrams (mg) but don't let it exceed 2,500 mg
Baby Benefits: Allows your baby's body to use calcium to build bones and teeth.
Mom Benefits: Helps your body absorb calcium from food for strong bones and teeth.
Sources: Fatty fish like salmon, fortified milk, orange juice, and eggs.
Pregnancy RDA: 600 international units (IU) but don't exceed 4,000 IU
For Additional Supplements – Consult Your Doctor
Even if you undergo a healthy diet, you can miss out on other essential nutrients. Ask your doctor whether you should rely on additional supplements or not. Supplements become important in case you are a strict vegetarian would-be mom.