PT Health Life – The process of nurturing a new life is one of the most difficult things. The most important thing is that pregnant women need to have a nutritious diet. Choosing the best foods will help both mother and baby be healthier during pregnancy.
1. Nutritional needs of pregnant women
Pregnancy is a special stage, that is the mother’s body has to nourish both. Therefore, the nutritional needs during this stage increase.
Pregnant women who are provided with adequate nutrition will ensure the health of the mother and provide the necessary nutrients for the fetus to develop comprehensively in terms of physical and mental health. At the same time, it helps reduce the risk of complications during pregnancy such as anemia , fetal malnutrition, premature birth…
The energy needs of pregnant women increase significantly, especially in the last 3 months of pregnancy. Essential nutrients during this period include: Protein, iron , calcium, folic acid, vitamins A, C, D, E…
According to the American Academy of Obstetricians and Gynecologists (ACOG), starting in mid-pregnancy, mothers will need an additional 340 calories per day and a little more at the end of pregnancy. MSc. Dr. Le Trinh Thuy Tien, a member of the Vietnam Clinical Nutrition Association, also noted that during pregnancy, in addition to a nutritious diet, pregnant mothers need to supplement some important vitamins and minerals: folic acid, iron, calcium, vitamin D. In addition to the above 4 essential types, vitamins B1, B2, B5, C, E, A, iodine and zinc are also necessary.
Nutritionists advise pregnant women to eat a variety of foods, drink enough water and supplement vitamins and minerals as prescribed by their doctor. Limit fast food , processed foods, and carbonated drinks. Avoid eating raw, undercooked foods.
The best food sources for pregnant women include:
- Meats: Beef, Chicken, Pork
- Fish
- Eggs: chicken eggs, duck eggs
- Milk and dairy products
- Beans
- Nuts
- Green vegetables
- Fresh fruit
2. Some nutritious foods are good for pregnant women
2.1 Fish
Many pregnant women do not like to eat fish, especially when they are suffering from morning sickness , but fish is a very good food for pregnant women, especially oily fish which contains many nutrients that are essential for the development of the baby’s brain and eyes.
Fatty fish are a great source of the omega-3 fatty acid DHA. This healthy fat is good for both baby and mother during pregnancy because DHA has been linked to a reduced risk of premature birth and developing postpartum depression.
Some fatty fish also provide vitamin D, such as salmon, sardines, and tuna. During pregnancy, vitamin D is used to help build your baby’s bones and teeth, and to help maintain healthy eyesight and skin.
Certain fish are high in mercury, a toxic heavy metal that has been linked to birth defects. ACOG recommends that pregnant women avoid eating bigeye tuna, king mackerel, orange grouper, shark, swordfish, or tilefish.
2.2 Egg
Eggs are the “nutritional stars” of a pregnant woman’s diet because they contain a lot of a very important nutrient, choline .
Choline is a nutrient that helps support healthy spinal cord development and has been linked to baby’s brain health years after birth.
According to ACOG, pregnant women need at least 450 milligrams of choline per day. One egg provides 169 milligrams of choline. Other foods that contain choline include: Chicken, lean beef, milk, soy products, peanuts.
2.3 Milk
Cow’s milk provides many nutrients needed during pregnancy, especially calcium, vitamin B12, vitamin A, vitamin D…
Milk also contains iodine, and although you can get enough of this mineral from iodized salt, your body needs more during pregnancy. Iodine is important for thyroid hormone production and fetal development.
2.4 Sweet potato
Sweet potatoes are one of the best foods to eat during pregnancy. One medium sweet potato provides more than 100% of the recommended amount of vitamin A needed during pregnancy in the form of beta-carotene. Vitamin A is essential for the development of your baby’s vision, bones, and immune system.
2.5 Beans
Beans are high in fiber, which is good for pregnant women because it aids digestion and prevents constipation , a common problem during pregnancy due to all the hormonal changes. Beans also provide iron, which is essential because of the increased iron requirements during pregnancy.
2.6 Foods containing folate
Folate is a B vitamin that helps form red blood cells, making it especially important before and during pregnancy.
Folate is the natural form of vitamin B9 found in foods. Getting enough B9 helps prevent birth defects of the baby’s brain and spine, specifically a neural tube defect called spina bifida.
This vitamin also supports the healthy growth and development of your baby and placenta, which is why you need more of it during early pregnancy.
Food sources rich in folate include: Spinach, lettuce, broccoli, avocado, orange juice…
