Nutrition During Pregnancy
Women would normally want to keep a slim figure. She would want to get even slender whenever she’d get the chance to. If she gets the size that she wants, she would do everything to keep it that way. However, all these are temporary and would not last long when she gets pregnant. She would need to gain some weight to nourish her and her baby inside throughout the pregnancy. A pregnant woman is required to add 300 calories to her normal 2,200 calories a day. This additional requirements would be enough to supply for her energy needs and for the baby’s essential nutrient requirements inside.
Pregnant women, especially those who are having their first, may worry about how to eat when pregnant. Below are some of the specific food you can take that would give you and your baby enough nutrients that you need. The following are the components of healthy nutrition for a pregnant woman.
The recommended daily calorie intake for a woman in her childbearing age is 2200. If you get pregnant you will need an additional of 200 to 300 calories to meet and maintain nutrient levels that you and your child needs. It is important for these calorie needs to be achieved to provide for the child’s development. These nutrient requirements are very important that even obese women should make sure that she consumes not less 1500 calories a day. However, to achieve these requirements, she needs to take in quality foods instead of instant and fast foods which are known to be empty-calorie foods.
Women are recommended to take 44 to 46 grams of protein everyday. This number is increased to 60 grams during pregnancy. You can get your protein requirements mainly from meat, poultry, fish, yogurt, eggs, and milk. Protein is very important during pregnancy because a lot of other nutrients are incorporated to protein. If protein needs are met, then overall nutritional needs are likely to be met as well.
Linoleic acid is the only essential fatty acid needed during pregnancy but it is not naturally produced by the body. You can get it by using vegetable oil from corn, sunflower, peanut, olive and cottonseed. These are better than using animal oil.
Most of the vitamin intake requirements are met if you take a lot of fruits and vegetables. Vitamins are significant in a pregnant woman’s diet to aid in the proper development of the baby and to prevent birth defects.
Minerals are important in the formation of new cells in the body. The most common
minerals that you should take during your term include Calcium, Phosphorus, Iodine, Iron, Fluoride, Sodium and Zinc. If you are fond of munching prepared lunches from the grocery, you can read the label and look for those packages that are fortified with these minerals.
Extra amounts of water are needed during pregnancy to promote kidney function for the woman to fully excrete for herself and the baby. Most experts commonly recommend two glasses of fluid daily over and above a daily quart of milk.