Nutrient Deficiency in Women-
In 2021, It was estimated that approximately 16% of pregnant women in the US are deficient in Iron and almost 48% low in magnesium. The list is endless. The truth is that we are most probably not consuming the correct foods during pregnancy or not incorporating them in the correct way into our diets
What to eat,what not to eat, how much quantity should be eaten or whether you are getting the necessary nutrients can be difficult to determine but let us make it simpler for you.
WHAT YOU NEED RIGHT NOW- Simple ways of ensuring a balanced diet!
Importance of balanced diet: Consuming a balanced prenatal diet is of utmost importance. The nutrients required for the healthy development of the baby and for your optimal health are essential. A good place to start is to understand the basic essential food groups that need to be eaten everyday.
The nutrients that you’ll require are protein, vitamins and minerals, healthy fats and fibers. There are certain food items that will provide you with plenty of these nutrients, while satisfying your cravings at the same time. Think of your plate divided into 4 parts. One part is protein, another part carbs and two parts should constitute the minerals, fibers and healthy fats you get from well-cooked multicolored vegetables.
Daily intake of nutrients required for a Healthy mom and baby:
Daily intake of nutrients required for a Healthy mom and baby in tabular form below
| Vitamin | Quantity | Servings | Benefits |
|---|---|---|---|
|
Protein |
80-100 gms
|
3 servings of protein rich food ( poultry/ legumes etc) 1 chicken breast of about 150-175 gms may suffice.
|
Ensures proper growth and development of the baby and maintains the health of the mother. |
|
Iron |
27 mg |
4-5 servings of vegetables, out of which 2 servings should be of dark green leafy vegetables.
|
Ensures delivery of oxygen to the baby through Red Blood cells |
|
Calcium |
1200 mg
|
2 glasses of milk, 2 cups of yogurt, a slice of cheese
|
Helps to build strong bones and in later stages, teeth |
Our 7 top nutrients to optimize health during pregnancy
1.Chicken/Turkey/Tofu
These are excellent sources of protein and iron. This will support proper growth of the baby as well as development of a healthy brain and heart. Dark meats are better sources of iron. Approximately 60 to 80 gms of protein should be consumed everyday during pregnancy.
2. Dark green leafy vegetables
Vegetables like spinach and kale are great sources of iron and Vitamin A, C, K, hence ensuring you get plenty of nutrients which are essential for the baby! Even broccolis are an excellent source of vitamins. Including about 25 to 35 gms in the daily diet will prove highly beneficial for the mother and baby.
3. Eggs
Often dubbed as the ultimate health food, eggs contain high- quality protein and are also a great source of choline, a vital nutrient that helps in brain development. The good fats in eggs help in healthy development of the fetus. Consuming about 1-2 well-cooked eggs per day to get the required amount of nutrients is optimal through all three trimesters.
4. Dairy products ( Milk/ cheese/ Yogurt)
Dairy products are a great source of calcium and protein. This will help in the development of bones of the baby. About 4 servings of the alternatives will provide the required amount of calcium (1000 mg).
About 500 ml of milk, 200-250 gms of yogurt and 30-40 gms of cheese is considered optimal unless one is having acidity or bloating.
5. Seeds( lactose free option)
Another great source of calcium and protein( in case you are lactose intolerant) is pumpkin, chia sunflower and sesame seeds. Seeds can be difficult to digest and heat producing which is why it is advisable to skip them in the first trimester. They are usually sprinkled on salads or porridge in the second and third trimester to improve bone health one and improve blood production in the baby. The quantity consumed should be limited to one to two tsp in a day.
6. Fish ( Salmon/ halibut/ bhetki/ Trout/ Herring/ cod)
Fish like salmon and cod contain Omega 3 fatty acid, which is excellent for the baby and for brain-boosting properties for the mother to keep her skin and hair strong. It also contains DHA which is a requirement for the development of brain and growth of the baby. About 300-350 gms of fish per day shall be sufficient to get the nutrients. It is also important to keep in mind that the mercury content of the fish should be low.
7. Fruits rich in Vitamin C
Citrus fruits like oranges are a source of vitamin C, which helps development of bones and later, development of teeth in the baby.
Citrus fruits, vegetables like bell peppers, brussel sprouts, broccolis are great sources of Vitamin C and have tons of fiber. Do -add them in your regular diet in small portions that are easy to digest and help with better absorption.
8. Iodized salt
It may sound strange, but making your food using iodized salt is vital for the development of the baby’s brain. Iodine is a trace mineral essential for healthy functioning for the mother and child. However, do not eat excessively salty food, just a pinch is enough.
9. Legumes
Lentils, soybeans , chickpeas, pinto beans etc are excellent plant based sources of protein, fiber and folate, which is an essential requirement for your body. Consumption of about 250 gms of above mentioned legumes will provide you with the essential elements for the baby.
10. Hydration
Before you forget, the most important of them all, WATER! It is very important to keep yourself hydrated at all points to avoid dizziness and weakness. Water will also help in blood formation for the baby. 10 to 12 glasses of water every day is the recommended level of intake. There are several food items that should be avoided during pregnancy.Unpasteurised Milk, Raw Seafood, undercooked meat or eggs, premade pasta or salads and soft cheeses are to be avoided as they might contain bacteria which may harm the baby.
Make sure the food you eat is properly cooked and at an adequate temperature. Any raw vegetables (salad) or fruits should be washed properly before consumption. Including all major food groups above during pregnancy can pave the way for a smooth, nourishing experience into motherhood that results not only in a healthy baby but in robust health and fitness for the mother too! If you want to learn about Cheeses to consume during pregnancy head to this article. https://eudaimom.com/can-you-eat-romano-cheese-during-pregnancy/
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