After all the excitement for being for pregnant, you start getting advised what to eat or what not to eat as your pregnancy foods diet! But did you ever wonder what exactly your body needs and what are the benefits for having those food items which were suggested by relatives? Here we bring the complete requirement list for pregnancy food to eat
A pregnant woman needs more calcium, folic acid, iron and protein than the one who is not expecting.
1. Calcium Rich Food For Pregnant Ladies
Why pregnant women need more calcium?
Well, your consumption for the rich amount of calcium directly enhance your baby bones and teeth, you can provide the baby through your pregnancy diet otherwise that calcium need would be fulfilled from your stored calcium from your body.
So mostly, gynecologist suggest taking a specific amount of calcium to supply the need to the baby. On an average pregnant woman of 19 or over needs to intake 1000 milligrams of calcium each day while, if its a teenage of 14 to 18 then they must have at least 13,000 milligrams according to ACOG.
Food Source for Calcium
Milk, yogurt, cheese, calcium-fortified cereal and foods, sardines or salmon with bones, leafy greens, broccoli, orange juice or can even recommend calcium tablet from the doctor.
2. Iron: Important Element In Pregnant Women Diet
What is the reason for having more iron in pregnant women diet?
The iron used to make more blood to supply oxygen to the baby, Pregnant women need to consume double than the one who is not expecting, It’s 27 milligrams of iron a day.
Lack of iron in pregnant mother can lead to anemia, fatigue and an increased risk of infections.
Food Source Of Iron For Pregnant Women
You can absorb more iron if you add vitamins C food along with it like Orange juice with iron-fortified cereal, meat, poultry products, fish, dried beans and peas, iron-fortified cereal.
3. Folic Acid
It’s a nutrient which is beneficial for saving baby spinal cord and brain to prevent from defects, also known as neural tube defects.
Though it’s not still fixed what amount of folic acid, a pregnant lady should take! It’s been recommended by the doctor to take at least 400 micrograms of folic acid per day for at least one month before becoming pregnant.
Pregnancy foods to eat To Obtain Folic Acid
Leafy green vegetables, fortified or enriched cereals, pieces of bread and kinds of pasta, beans, citrus fruits.
The reason it’s important to add more protein to your diet as it helps to build up the important organ in the baby like brain and heart.
Pregnancy foods to eat: Protein Source For Pregnant Women
Meat, poultry products, fish, dried beans and peas, eggs, nuts, tofu or paneer
Usually, pregnant women diet should be consist of these five main group includes Whole grain, Lean Protein, Fruits, Vegetables and dairy products.
Outs of which she mostly focus on fruits and vegetable where she can fulfill protein, calcium and iron requirements along with dairy product each time with the meal.
A woman must consider and includes this five group for pregnancy foods list to eat in a proper proportional for satisfying above needs.
Apart from this, its hard to get folic acid and Iron in proper proportion, so for that, you can take daily prenatal vitamin tablets or supplements.
Pregnancy Foods To Avoid
Not all foods are harmful to a pregnant woman but overdose or any bacterial food can have dangerous or can lead to miscarriage.
1. Caffeine: One cup of coffee contains 24mg of caffeine, a doctor suggests pregnant women can consume 200mg is on the safer side must not go beyond that.
2. Unpasteurized Food: Pregnant women are at high risk when it comes to fall sick due to food poisoning and listeriosis, which leads to miscarriage, stillbirth, preterm labor, and illness or death in newborns.
Pregnancy foods to avoid include Unpasteurized milk, Store salads, Store cans includes tuna, halal, Chicken salad, pete.
3. Fish: As fish consist of fatty omega 3 acid helpful for pregnant women which she can take up to 8 to 12 ounces cooked fish, but consuming white tuna can be limited to 6 ounces a week as it has high mercury which can have the adverse effect on childbirth development.
4. Alcohol or Smoking: It’s totally a no-no for smoking and alcohol products as it can also affect baby behavior, learning difficulty and physical problem to the baby which directly linked to fetal alcohol spectrum disorders