. Nutrition During Pregnancy | CK Birla Hospital
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Pregnancy and nutrition
Pregnancy and nutrition

Things you need to know

Things you need to know

Folic acid

Folic acid

Folic acid or folate is one of the B vitamins essential for fetal development and a healthy lifestyle. It helps in the prevention of abnormalities associated with the brain and spinal cord. It is recommended that women should increase the intake of folic acid from the early days of conception or while trying to conceive. 

 

Recommendation: 400-1000 micrograms (0.4-1.0 mg) folic acid per day 

Sources:  Leafy green vegetables such as spinach, asparagus, citrus fruits, cereals, oranges, peanuts, dried beans and peas

Calcium

Calcium

Calcium is one of the top elements of nutrition during pregnancy for bone growth and the development of strong teeth. It also promotes the functioning of your circulatory, muscular and nervous systems. 

 

Recommendation: 1000 milligrams of calcium per day 

Sources:  Dairy products like milk, yogurt and cheese, broccoli, kale, cereal, juice, salmon and spinach

Vitamin D

Vitamin D

Vitamin D helps your body to absorb the right amount of calcium and phosphate. Furthermore, it promotes the growth of strong bones and teeth in your baby. Vitamin D is also significant for the development of kidneys, heart and nervous system. 

 

Recommendation: 10 micrograms of Vitamin D per day 

Sources:  Fatty fish, orange juice, milk and eggs

Protein

Protein

A sufficient intake of protein supports the growth of breast and uterine tissue during your pregnancy. It further promotes the circulation of blood in your body. 

 

Recommendation: 71 grams of protein per day 

 

Sources:  Fish, poultry, cottage cheese, lentils, milk, eggs and peanut butter 

Iron

Iron

Iron is significant for the production of haemoglobin in your blood. Haemoglobin is responsible for carrying oxygen to your tissues. Your iron needs increase by double during pregnancy. An iron deficiency can elevate your chances of pregnancy and birthing complications. 

 

Recommendation: 27 milligrams of iron per day 

Sources:  Lean red meat, spinach, cereal, beans, poultry and vegetables

Vitamin A and C

Vitamin A and C

Vitamin A and vitamin C promote the development of healthy skin, eyesight, teeth, gums and bones. 

 

Recommendation: 770 milligrams Vitamin A & 85 milligrams Vitamin C per day 

 

Sources:  Green leafy vegetables, carrots, sweet potatoes, citrus fruit, broccoli, tomatoes and strawberries

Healthy pregnancy tips

Healthy pregnancy tips

Sometimes it is not possible to meet your nutritional requirements through a rich diet only. It is, thus, recommended that expecting women start taking prenatal vitamins every day to boost healthy development.  

 

Here are some other guidelines you must follow for healthy eating during pregnancy:

FAQs
FAQs

You should avoid the consumption of unpasteurised milk, raw and uncooked seafood and refrigerated food.

You should increase your consumption of healthy foods and nutrients and aim to eat nearly extra 300 calories daily.

You should take one serving of prenatal vitamins every day or as per your doctor’s recommendation.