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Nutritional Needs during Pregnancy

Nutritional Needs during Pregnancy
Taikhum Sadiq

Having balanced diet is important and it is even more important when you’re pregnant. The baby gets the nutrients from what you eat and hence it becomes highly important to care about what one eats during pregnancy . Essentially increasing the consumption of foods that are rich in protein, Vitamin D, iron, calcium and folate helps an overall development of the mother as well as the baby. Make these nutrients your top priority to nourish the baby in an overall way. The nutrient intake can be increased by increasing your diet but make sure to eat wide variety of food like vegetables, fruits, whole grains and more.

Nutritional Needs during Pregnancy

Nutritional Requirement During Pregnancy

  • For development of stronger teeth and bones you need 1000mg of calcium daily. Get calcium from sources like milk, yogurt, cheese and sardines 
  • For healthy eyesight, skin and bone growth you need 770 micrograms of Vitamin A daily. Potatoes, Carrots and green leafy vegetables are good sources of vitamin A.
  • Iron helps in delivering oxygenated red blood cells to your baby. You need 27 mg daily. Go for sources like red lean meat, peas, dried beans etc.
  • For healthy bones, teeth, gum and proper absorption of iron you need to intake 85 mg of Vitamin C daily. Citrus fruits, tomatoes, broccoli, strawberries are great source of vitamin C.
  • It is recommended to have 600 microgram of folate daily. It reduces the risk of neural tube defects. The best sources are green leafy vegetables, orange juice, liver, nuts and legumes.
  • Protein develops fetal tissues that include brain as well. It is recommended to have 75 to 100 gram of protein daily. Fish, chicken, lamb, pork, tofu, nuts, etc., are great sources of protein.
  • Consume 2.6 microgram of Vitamin B-12 daily to maintain nervous system and help form red blood cells. This Vitamin can only be obtained naturally from animal sources like poultry, meat, fish, liver and milk.

Avoid these foods during pregnancy

  • Any soft cheese made from unpasteurized milk like feta, brie etc. They may contain Listeria or E. coli. Instead go for hard cheese like Swiss or cheddar or any other cheese made from pasteurized milk.
  • Raw cake batter or raw cookie batter. It may contain Salmonella. Best to east after they’re baked.
  • Under cooked or raw fish may contain parasites and bacteria. Cook it to 145® F.
  • Any unpasteurized juice or cider may contain E. coli including fresh squeezed. Bring the juice to boil for atleast 1 minute. Cool it down and drink it.
  • Ham salad, seafood salad and chicken salad made in stores may contain Listeria. Make salads at home with proper hygiene and food safety basics.
  • Cook raw Oyesters and Clams to 145®F or you may get harmed by Vibrio bacteria

The Importance of Folic Acid during Pregnancy

Folic acid is an important nutrient one should consume during pregnancy. Found in almost all green leafy vegetables, nuts, beans, citrus fruits, etc., it helps reduce the chances of birth defects which have increased in the US over the years. The execessive pollution contaminates the food which in turn can cause complications in birth as well as birth defects in the baby. Folic acid is most beneficial for the first 28 days of conception and since it is difficult to recognise the first 28 days women should increase the intake before they plan on having a baby.

Some of the best Nutritional Products during Pregnancy

Abbott I-Valex 2 Amino Acid Modified Medical Food Nutricia MSUD Maxamum Metabolic Powdered Medical Food Nutricia XMet Maxamum Powdered Medical Food
Abbott I-Valex 2 Amino Acid Modified Medical Food Nutricia MSUD Maxamum Metabolic Powdered Medical Food Nutricia XMet Maxamum Powdered Medical Food


If you find yourself going under-nutrition, it will be better to have supplements. Supplements are reliable and quick source of iron, protein, calcium and other nutrients. For balanced diet it is always recommended to have an appointment with dietician and get the daily diet plan ready.


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HPFY Taikhum Sadiq

Taikhum Sadiq

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Taikhum Sadiq has been a Health Products For You contributor since 2016.

He is an archaeology student and is passionate about learning about the past and how it impacts our future. He believes ...

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