Pregnancy Nutrition Recommendations: What To Eat And How Much

Dr Pankaj Shah
Pregnancy Nutrition Recommendations: What To Eat And How Much

Understanding what kind of foods to eat during pregnancy might confuse many of us, but it is easy to maintain a good diet by making small changes.

Getting pregnant and anticipating the arrival of your little one is one of the most rewarding experiences in a woman’s life. To ensure all goes well, it is important you get the right nutrition during pregnancy. This is possible by making small changes to your regular diet. Let us take a look at the required diet and the recommended dietary allowance (RDA) of nutrients during pregnancy.

 

pregnant lady

 

Pregnancy diet plan

An addition of up to 350 calories to the regular diet is recommended during pregnancy. Yes, you do not actually have to eat for two because there is only a tiny human growing inside you.

 

The RDA for various nutrients during pregnancy is given below in a pregnancy  diet chart:

 

Nutrients

RDA per day during pregnancy

Proteins

75-100 grams

Fats

30 grams

Iron

35 mg

Calcium

1200 mg

Vitamin C

85 mg

Folic acid

600-800 micrograms

 

Macronutrients: Carbohydrates, proteins, and fats

Carbohydrates, proteins, and fats are the macronutrients that provide you with energy or calories.

 

Carbohydrates are the main source of energy for your body. Foods having high carbohydrate content include whole grains, bread, vegetables, beans and legumes. Whole grains and vegetables are also rich in fibre. You should include at least 6-11 servings of carbohydrates in your diet, while avoiding junk food and sugary treats.

 

Protein sources include beans, tofu and cottage cheese. They are also good sources of B vitamins and iron. Include at least 3 servings of protein per day.

 

Fats can be obtained from oils, dairy and nuts and also provide essential nutrients like calcium. Limit their intake to recommended values, as they are high in calories and are likely to result in weight gain.

 

Micronutrients: Vitamins and minerals

Fruits and vegetables are abundant sources of vitamins, minerals and fibre. At least 3 servings of fruits and 4 servings of vegetables must be included daily.

 

Calcium and iron are the most important minerals needed during pregnancy. Iron can be obtained through diet from green leafy vegetables, while dairy products are a rich source of calcium. Consume at least 4 servings of dairy products every day.

 

It is important to eat well to maintain your health and well-being during pregnancy. Moreover, discuss your pregnancy diet with your gynaecologist or nutritionist, to ensure that you are getting optimum nutrition. In case of special situations such as gestational diabetes or high blood pressure, seek medical opinion before amending your diet, to avoid complications.

 

Also read: Superfoods And Their Role In Pregnancy

 

#pregnancyfoods