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Nutritional Recommendations in Pregnancy
Energy and nutrient needs are high during pregnancy period. A balanced diet that includes extra serving from each of the food groups can usually meet those needs, with exception of iron.
Carbohydrate Intake: A generous amount of carbohydrate is critical to spare protien and to supply energy needs for higher basal energy expenditure and for building tissues. Unrefined rice (red or brown rice), Whole-wheat breads, corn, root crops, fruits, legumes and vegetables are best choices.
Zinc Intake: It is required for DNA and RNA synthesis and low zinc predicts low birth weight.Significant sources: Protien-rich foods such as meat, shellfish and nuts.
Folate and Vitamin B12: High folate(400 to 600 micrograms/day) and vitamin B12 (2.6microgram/day) intake are critical for rapid cell multiplication of tissue and the increase in mother's red blood cells.
Folate: Folate may be obtained from eating 5 serving of fruits and vegetables daily, legumes, liver and whole-wheat products.
Vitamin B12: Vitamin B12 may be obtained by consuming modest amount of meat, fish, eggs, or milk products.
Iron and Vitamin C intake: Iron is needed in red blood cells production while vitamin C enhances absorption of iron from foods.Iron recommended intake is 27-38mg/day, significant food sources include liver, oyster, red meat, fish and other meats, dried fruits, legumes and dark green vegetables.
Vitamin C recommended intake is 80mg/day ,significant food sources are fresh fruits and vegetables, specially citrus fruits, melons, strawberries, potatoes. No other foods except for organ meats, such as liver and kidneys, contain Vitamin C.
Vitamin D, Calcium, Phosphorous, Fluoride and Magnesium:These are the nutrients needed to build skeleton of the fetus.Fluoride is important in the mineralization of the fetus' bone and teeth.
We all have basic nutritional needs, but when you become pregnant, proper nutrition is vital.Best nutrition for pregnant women :
If you're planning to become pregnant, you need 800 MICROGRAMS OF FOLIC ACID A DAY—which you can find in up to six cups of fortified cereal, or three cups of boiled spinach.You should continue to consume this amount of folic acid during your entire pregnancy.
You need 1,000 MILLIGRAMS OF CALCIUM EACH DAY—or a little more than three cups of milk. If your developing baby is lacking the calcium it needs, it may take it from your bones !
In your second trimester, your blood volume increases by 50 percent, so you need 27 MILLIGRAMS OF IRON DAILY—equivalent to almost seven cups of kidney beans.
You need 600 IU OF VITAMIN D EVERY DAY—the same amount you'll find in 13 hard-boiled eggs. Vitamin D is important during your entire pregnancy, but if you're avoiding the sun, it becomes even more crucial.