Key nutrients for Pregnant women – Did you know them all?
The notion “pregnant women should eat for two” is false. All that is needed is a well-balanced diet as per total daily expenditure and an additional 200 to 300 calories for the baby. Being an expectant mother, it is important for you to know that now your body requires more food at the same avoid overeating with a sedentary lifestyle. Diet should be balanced with all food groups and consume in moderation. Read on to know more about the key nutrients and their advantages.
Protein is one of the key nutrients for pregnant women as it helps in maintaining muscle and body tissue. It also plays a crucial role in the baby’s growth. It is advised to take at least 0.8 to 1 gm/kg body weight of protein per day. However, the requirement changes from women to women. A health care provider needs to be consulted before making any dietary changes.
Protein-rich foods to include in diet: Lean meat, eggs, legumes, dairy products, lentils, nuts, paneer and soy products.
Are you aware that carbohydrates are the primary source of energy? For pregnant women include low glycemic index food, this will trick the brain to avoid overeating and keep you full for long. Add fibrous vegetables and complex carbs for better digestion and avoid constipation.
Carbs to include in diet: Fruits, vegetables, dairy products, millets, whole grain cereals and whole wheat pasta, legumes and whole pulses.
Calcium aids in the growth of bones and keep them strong. A pregnant woman needs at least 1000-1300 mg of calcium per day.
Foods high in calcium: Milk, yoghurt, cheese, leafy vegetables, nuts, beans, tofu, soy and cereals.
Iron aids in aids in immunity, brain development, and metabolism. A pregnant woman needs to consume at least 13 to 15 mg/day of iron-rich foods for better health of mother and baby.
Iron-rich foods: Red meat, fish, eggs, whole grain bread, cereals, green leafy vegetables, beans, nuts, eggs, and dried fruits.
It is a man-made form of Vitamin B. It helps in the production of red blood cells and the development of your child’s brain and spinal cord. It works the best in the early stages of pregnancy.
Folate is found in beans, cereals, rice, leafy greens, bread and citrus fruits.
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