Your diet is one of the key promoters of a healthy pregnancy. It is a factor that significantly impacts your baby’s growth and development. Surprisingly during pregnancy, the basic principles of eating right- stay the same. This includes getting plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. However, there are a few nutrients in a pregnancy diet that deserve some special attention. In this article, we have put together a list of nutrients that should top the pregnancy diet plan as per our nutritionists at the Wellness Centre In Dubai.
Protein
This is a type of nutrient that doctors usually recommend to include in the range of 10%-12%in a balanced diet, and it’s no less for an expecting mother. Protein is a crucial nutrient that ensures the healthy growth of a baby’s tissues and organs, including the brain.
And for the mother, proteins help with breast and uterine tissue growth during pregnancy. They also significantly increase blood supply, allowing more blood to be delivered to your baby.
Ideally, your protein needs and intake should increase during each trimester. You will need to include about 70-100g of protein each day, depending on your weight and trimester. Your nutritionist will tell you how to increase your protein intake each trimester gradually. Good sources of protein include; lean beef, chicken, salmon, nuts, peanut butter, cottage cheese and beans.
Calcium
This is the primary nutrient source that builds your baby’s bones and teeth. It also helps to boost muscle, heart, and nerve development. Similarly, for the mother, calcium regulates the body’s use of fluids and is still necessary for your teeth and bones.
Expecting mothers need at least 1000mg of calcium everyday. Besides that, you may also require additional calcium to supplement regular prenatal vitamins.
Some good sources of calcium to consume during pregnancy include milk, yoghurt, cheese, low-mercury fish and seafood, such as salmon, shrimp, catfish, canned light tuna, calcium-set tofu, dark green, and leafy vegetables.
Folate
Also known as folic acid, Folate is a type of nutrient that significantly reduces the risk of neural tube defects. These defects can affect a baby’s brain and spines, such as spina bifida and anencephaly. Therefore, it is generally recommended that expecting mothers take at least 400-800 mcg of folic acid daily. Liver, nuts, dried beans and lentils, eggs, peanut butter, and dark green leafy vegetables are good sources of Folate to include in a pregnancy diet.
Iron
Generally, iron works with sodium, potassium, and water to increase blood flow. This helps to ensure enough oxygen is supplied to you and the baby. Expecting mothers should get at least 27mg of iron daily, along with Vitamin C, to increase absorption. Dark green leafy vegetables, citrus fruits, enriched bread or cereals, lean beef and poultry, and eggs are excellent sources of iron to include in your pregnancy diet.
However, remember that usually, it’s quite challenging to get these nutrients from diet alone. So make sure to speak to your doctor or nutritionist about what prenatal vitamins might help you maintain a healthy balance of proteins in your diet during pregnancy.
