Nutritional Requirements During Pregnancy

March 26, 2023 | by Yashaswi Pathakamuri | Posted in Nutrition Facts

Nutritional Requirements During Pregnancy

Pregnancy is a time when a woman’s body undergoes significant physiological changes, and proper nutrition is essential to support both the health of the mother and the growth and development of the fetus.

Here are some of the key nutritional requirements during pregnancy:

  • Calories: Pregnant women need to consume more calories than usual to support the growth and development of the fetus. The exact number of calories needed will depend on the woman’s pre-pregnancy weight and activity level, but most pregnant women need an extra 300-500 calories per day.
  • Protein: Protein is important for the growth and development of fetal tissues, and pregnant women need to consume more protein than usual to support this process. Aim for 70-100 grams of protein per day, which can be obtained through foods such as lean meat, poultry, fish, beans, lentils, and dairy products.
  • Folate: Folate is important for the development of the neural tube, which will become the brain and spinal cord. Pregnant women need 600-800 micrograms of folate per day, which can be obtained through foods such as green leafy vegetables, beans, and fortified grains.
  • Iron: Iron is important for the production of red blood cells, which carry oxygen to the fetus. Pregnant women need 27 milligrams of iron per day, which can be obtained through foods such as lean meat, poultry, fish, beans, and fortified cereals.
  • Calcium: Calcium is important for the development of the fetal skeleton, and pregnant women need 1,000-1,300 milligrams of calcium per day. Good sources of calcium include dairy products, leafy greens, and fortified foods.
  • Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the fetal brain and eyes. Pregnant women should aim to consume 200-300 milligrams of omega-3 fatty acids per day, which can be obtained through foods such as fatty fish and walnuts.

In addition to these nutrients, pregnant women should also focus on consuming a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and wellbeing. It’s also important to talk to a healthcare provider about any supplements that may be recommended during pregnancy, such as prenatal vitamins.

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