Nourishing Life: Essential Nutrients for a Vibrant Pregnancy Journey

Pregnancy is a transformative time for women, both physically and nutritionally to support the growth and development of the baby. These changes include increased blood volume, higher energy requirements, and specific needs for nutrients like folic acid, iron, calcium, and protein. Understanding these needs and making appropriate dietary choices is crucial for the health and well-being of both the mother and the baby.

Changes in Nutritional Needs During Pregnancy

According to the latest US guidance, it suggests maintaining your usual eating habits during your first trimester, then boosting your intake by around 340 calories per day in the second trimester and about 450 calories per day in the third trimester to support your growing baby.

Even with the increased calorie intake, upholding a balanced diet that emphasizes specific nutrients is important.

#1 Protein

Protein is vital for fostering the proper development of your baby’s tissues and organs, including the brain. It also aids in the growth of breast and uterine tissues during pregnancy. Your protein requirements escalate with each trimester. You should aim to consume about 70 to 100 grams of protein daily, depending on your weight and the trimester you’re in. Consult your physician to determine your specific needs.

Good sources of protein include:

Lean beef and pork
Chicken
Salmon
Nuts
Legumes
Dairy products
Beans

#2 Calcium

Calcium is important for building your baby’s bones and regulating your body’s fluid utilization. Pregnant women require around 1,000 mg of calcium per day, ideally split into two separate doses. You may need additional calcium to complement your regular prenatal vitamins.

Good sources of calcium include:

Milk
Yogurt
Cheese
Low-mercury fish and seafood like salmon, shrimp, catfish, and canned light tuna
Calcium-set tofu
Dark green, leafy vegetables like broccoli, kale, and cabbage

#3 Folate

Folate, also known as folic acid, plays a crucial role in reducing the risk of neural tube defects, affecting the baby’s brain and spinal cord. During pregnancy, it is recommended to consume at least 600 micrograms of folic acid daily through diet and/or supplements.

Good sources of folate include:

Fortified juices like orange juice
Nuts
Beans
Lentils
Eggs
Dark green leafy vegetables like spinach and asparagus

#4 Iron

Iron is significant in the production of red blood cells. It collaborates with sodium, potassium, and water to enhance blood flow, ensuring an adequate oxygen supply to both you and your baby. A daily intake of approximately 27 mg of iron is recommended, which is almost double the amount recommended for non-pregnant women.

Good sources of iron include: