It is very much obvious that a pregnant woman needs more nutritions than a non expecting woman as the growing baby gets all the required nutrients from the mother so if proper nutrients are not taken during pregnancy, it may lead to deficiency in the baby or the mother.
Most important nutrients to be taken from food or beverages are -
Folic acid
Calcium
Iron
Protein
- Folic acid
Daily requirement- 600 micrograms per day
It helps prevent birth defects in the baby 's brain and spinal cord.
Doctors generally prescribe vitamin supplements at least for the first trimester as the required amount may not be taken from the food.
sources
Green leafy vegetables
Cereals
Citrus fruits
Nuts
- Calcium
Daily requirement - 1000 mg per day
It helps build up baby 's bones and teeth.
If not taken in appropriate amount, the baby will take the required amount from the mother's stores in her bones which may lead to deficiency of calcium in the mother.
**sources **
Milk and milk products
Some green leafy vegetables
Eggs
Tofu
Cabbage
- Iron
Daily requirement - 27 mg per day
This is the double amount than a non pregnant woman.
Deficiency of iron during pregnancy may lead to anemia,fatigue and increased risk of infections.
Iron helps supply of oxygen through the body of the baby and the mother.
**sources **
Meat
Fish
Beans
Green leafy vegetables
- **Protein **
Daily requirement - 100 gms per day
It helps build up important organs like the brain and the heart.
Also helps build up muscle mass of the baby.
sources
Meat
Eggs
Tofu
Fish
Beans
**What to eat during pregnancy? **
Fruits and vegetables
Grains
Lean meat
Nuts
Dairy products
**What to avoid? **
Excessive caffain
Alcohol
Food with low nutritional value
Raw meat or seafood
High mercury fish
Unpasteurized dairy products
Besides these, vitamins, minerals, healthy type of fat and carbohydrates are also important for the growth of the baby.
Craving
Craving for certain kind of food during pregnancy is very common.
Most common food to be craved for are-
Sweets
Chocolate
Spicy food
Junk food
Fruits
It is said that craving is caused due to hormonal changes occurring in the body
But according to some, craving signifies the requirement of certain nutrient in the body.
Care should be taken not to eat much unhealthy food at food causing any adverse reaction in the body.
Consult your doctor if needed.