Balanced Diet for Pregnant Women – Pregnant women should follow a balanced diet that includes foods rich in carbohydrates, proteins, healthy fats, iron, calcium, vitamins, folic acid, and fiber. This article lists the types of food women should consume during pregnancy.
A pregnant woman should follow a balanced diet that not only provides all the essential nutrients, vitamins, and minerals to stay healthy, but also facilitates proper growth and development of the fetus. A normal, healthy woman needs about 2100 calories a day, but pregnant women need about 2500 calories a day. In addition to increasing the number of calories, he should pay attention to the type of food he ate, so that the baby who gets born get the right nutrition.
Diet for Healthy Pregnancy
- Carbohydrates, Fats and Proteins
A balanced diet refers to a diet that includes all food groups, which are foods that contain carbohydrates, proteins, and fats. A pregnant woman should include carbohydrate-rich foods. Thus, he can consume potatoes, bread, pasta, corn, rice, and grains. For healthy fats, he should use healthy cooking oils such as olive oil or canola oil. Peanuts and fish are also a good source of healthy fats. For protein, he can consume meat, eggs, fish, beans, and dairy products.
- Fiber For Pregnant Women
As constipation is common during pregnancy, women should include foods rich in dietary fiber. Some fiber-rich foods include whole-grain bread, rice, pasta, fruit, vegetables, and cereals.
- Foods Rich in Calcium
A balanced diet would be incomplete without including at least four servings of calcium-rich foods a day. Ideally, a pregnant woman should get about 1000-1300 mg of calcium through her diet every day.
- Foods Rich in Iron
Iron-rich foods are a must in a pregnancy diet plan, as they give the body the extra blood needed for the placenta. Broccoli, spinach, whole grain bread, and muesli are some foods rich in iron.
- Vitamin C and Vitamin A
A pregnant woman should consume at least one food product that is a good source of vitamin C and vitamin A every day. Foods rich in vitamin C include oranges, strawberries, papaya, cauliflower, broccoli, green peppers, sprouts, and grapefruits. Foods rich in vitamin A include spinach, carrots, sweet potatoes, beet vegetables, turnip greens, apricots, and pumpkins.
- Folic acid
Folic acid (vitamin B9) is essential for the development of the baby’s nervous system. It helps prevent neural tube defects, as well as certain congenital malformations in infants. A woman should start consuming foods rich in folic acid. These include green vegetables, lentils, orange juice, barley seeds, rice, and peas.
- Prenatal Vitamin Supplements
Pregnant women who are affected by nutritional deficiencies are usually asked to take prenatal vitamin supplements. This should be taken according to the dose and duration recommended by one’s doctor.
During pregnancy, the majority of women experience nausea, vomiting, or morning sickness, which sometimes makes it difficult for them to increase their calorie intake. However, women should follow a healthy and balanced diet during pregnancy. This is important for their health, as well as the health of their unborn child.
Disclaimer: The information provided in this article is solely to educate the reader. This is not intended as a substitute for the advice of a medical expert.