Book: The Global Foods and Recipes
Author: Smita Dey - Researcher, Healthy Food and Recipes
Today I will discuss about the Food for Pregnant Women to have a Healthy Baby.
It is a must to know dinner ideas for a pregnant woman must during pregnancy. During pregnancy, a woman’s health is essential to the good health of her baby. The pregnancy period is the most important and crucial period for all moms.
So you need extra care during your pregnancy. And you need to be more careful about your diets along with other caring during your pregnancy time. You can find good suggestions from here for you who are becoming a mom very soon or in near future.
“Dinner foods for Pregnant Women” does not mean you have to give special effort and time to make your dinner nutritious in your pregnancy. Here are some ideas helping you to get the key nutrients for pregnancy.
You can get all the key nutrients from your regular diet; such as vegetables, whole grains, dairy products, fruits, fish, and meat. You only have to make sure that the intake amount of these is sufficient for you and your baby.
We all have a perception that we need to take a large number of healthy foods. It’s not always right. Proper nutrition with adequate and proper quantity is key to keep you and your baby healthy.
Let’s see what the key nutrients are and what quantity of these nutrients is required during pregnancy:
Iron level may be reduced during pregnancy. But it is one of the most important nutrients for a pregnant woman which plays a vital role in blood cells. Iron is needed to make more blood to supply the baby with oxygen.
A pregnant woman requires a double amount of iron as a woman who is not expecting. A pregnant woman needs 27 milligrams of iron a day. Iron deficiency can lead to anemia. It can also be the cause of infection.
Red meat is the best source of iron. Iron can also be found in chicken and fish. But these are not as much as red meat.
The plant sources of iron are leafy green vegetables and legumes. However, you can meet sufficient requirements of iron from a mixed diet of animal and plant foods.
Before conception and in the first six weeks of pregnancy, no nutrients are more vital than folate….”
Vitamin B helps to prevent birth defects in the baby’s brain and spinal cord. The defect is known as neural tube defects.
The doctor recommends 600 micrograms of folic acid a day during pregnancy. You can find folic acid from leafy green vegetables, pasta, bread, and beans.
Calcium plays a key role during the second and third trimesters. Your baby’s bone and teeth development reach its peak. Calcium also helps with normal blood clotting, muscles, and nerves function.
Your body takes calcium from your bone as your baby requires. If you do not fulfill the loss of calcium absorbing adequate amounts can lead to future problems, such as osteoporosis.
The recommended calcium a day for pregnant women over 18 is 1000 mg and 1300 mg for 14-18 years old. Milk, yogurt, cheese, fish with edible bones (Sardines) are sources of calcium. Tofu, dried fruits, and green leafy vegetables are also a good source of calcium.
Protein is essentially needed during pregnancy. In your second and third trimester, you need more protein for your baby’s development. Meat, poultry, beans, fish, and eggs are the source of protein.
The U.S. RDA recommends about 27 mg protein per day for a pregnant woman. You need to choose the fish high in protein and low in mercury.
According to ACOG As mercury is a metal it can harm to baby’s developing brain. It is safe for a pregnant woman to eat 8 to 12 ounces of cooked fish and seafood a week.
Fiber is another essential nutrient that is important for your own health during your pregnancy. Fiber helps to reduce the constipation problems you experience especially in later part of pregnancy.
It also helps you to feel fuller. 25 to 35-milligram fiber a day is needed during your pregnancy. Whole grains, vegetables, and fruits are the main source of fiber.
Vitamins are essential for pregnant women. You cannot deny these during your pregnancy. These help your baby to have healthy body.
Vitamin A is essential for healthy skin, eyesight, and bone development. It is important for fetal development. You need 770 micrograms a day during your pregnancy.
You should avoid high amounts of the animal-based source of vitamin A. Excess eating of vitamin A may cause toxicity.
Carrot, dark leafy greens, and sweet potatoes are the source of vitamin A. Sweet potatoes are the source of beta-carotene, which your body transforms into vitamin A.
The need for vitamin C is increased in pregnancy due to large blood volumes in the mother and the growth of the unborn baby.
It is also essential for the formation of collagen is important in blood vessels. Vitamin C also helps to absorb iron. Fruits, Broccolis, tomatoes, and strawberries are a good source of iron.
Vitamin D regulates the amounts of calcium and phosphate in the body. Insufficient vitamin D can cause of your baby’s bone to soften and it can lead to rickets. Vitamin D helps the development of a baby’s skeleton.
You need 600 International Units(IUs) vitamin D a day in your pregnancy. You can get vitamin D from fortified milk and fatty fish.
Choline is an essential nutrient. It is an organic, water-soluble compound. It is classified as neither a vitamin nor a mineral. It is especially important during your pregnancy.
Low intake of choline may cause the risk of neural tube defects in unborn babies. A pregnant woman needs 930 mg of choline per day.
The egg is the best source of protein. You can find your required choline level from the liver, milk, and peanuts.
EPA and DHA fatty acids help to build healthy brain and nerve cells. These are most important for the neurological and early visual development of the unborn baby.
“Some studies show that omega-3s, especially DHA, can help prevent preterm births”
Salmon, tuna, Sardines, herring are the source of the fatty acids. You can check “Potato Crusted Salmon” from my 9 Easy Dinner Recipes for Two.
Zinc helps to maintain the structural integrity of proteins and help regulate gene expression. It is important for the rapid cell growth that occurs in your pregnancy.
A pregnant woman needs her regular diet consisting of zinc. A pregnant woman needs her diet with9.6 mg Zinc a day. Red meat, whole grains, seafood, legumes are the source of zinc.
You should pay attention to have your meals as well dinner ensuring the suggested nutrients. Insufficiency of these nutrients may cause a harmful to you and your baby. So, it is your right and responsibility to have your meals with nutritious and healthy foods.
You can enjoy your pregnancy period with healthy foods as you are now aware of the dinner foods for pregnant women.
Friends, as you are now aware of the key nutrients during your pregnancy, you can prepare your healthy and delicious dinner with healthy foods,
Keep it in mind that only a healthy mother can give birth to a healthy child. Hope these ideas will help you to be the mother of a healthy child.
You can notice the key nutrients during pregnancy are not out of reach. You should take the proper amount of all these nutrients assuring your and baby’s health. And you can also share the content with your friends who are looking for dinner ideas for pregnant women.