About calorie needs during pregnancy

During your pregnancy, the diet should suffice not only for yourself but also for the baby, developing inside you. Nutrition and pregnancy are close associated with each other. Eat well and eat healthy! Food for pregnant women is something that you have to carefully look at.

Weight gain of around 20 to 35 pounds is generally considered healthy.

  1. Avocados: Contains folic acid (builds the nervous system of the baby), potassium, vitamin C, and vitamin B6 and relieves your morning sickness.
  2. Broccoli or cauliflower: This vegetable is packed with plenty of vitamins A and C, calcium and folic acid.
  3. Carrots: Carrots are a rich source of vitamin A. Carrots are also rich in vitamins B6 and C, and fiber.
  4. Lentils: Beans are rich in folic acid, protein, vitamin B6, and iron.
  5. Mangoes: Mangoes contain vitamins A and C. It also contains potassium.
  6. Nuts: Nuts are rich in important minerals and vitamin E.
  7. Oatmeal:  They are rich in fiber, the B vitamins, iron and minerals.
  8. Spinach: Rich in folic acid, iron (that are needed for the blood cells), vitamin A, and calcium.
  9. Yogurt: Yogurt contains as much calcium as milk. It is rich in protein and folic acid too.

Energy-giving proteins:

The amino acids present in protein-rich foods aid in the development of your baby.

About 75 grams of amino acids per day are needed to be precise.

Some low-fat sources of protein:

  • milk
  • cheese
  • eggs
  • lean meat
  • poultry
  • fish and seafood
  • tofu and soy products
  • beans, lentils, split peas
  • nuts and seeds

Healthy carbohydrates that nourish your baby:

  • fresh fruits
  • dried and freeze-dried fruits
  • fresh vegetables
  • whole-grain breads and cereals
  • baked potatoes
  • dried beans and peas

Blood-cells-building iron:

Weakness or tiredness may be a result of iron-deficiency or anemia. Include these in your diet chart:

  • cereals(iron-fortified)
  • dried fruit
  • spinach
  • soy products
  • shellfish
  • cooked dried beans

Some food and drinks must be avoided until delivery.

  • Alcohol can lead to a condition known as Fetal Alcohol Syndrome, which can impair growth of the developing baby and may cause permanent brain damage.
  • Raw fish and seafood may be contaminated with bacteria and parasites. It may also contain high levels of mercury, or other toxins like polychlorinated biphenyls (PCBs).
  • Undercooked or raw meat and poultry contain bacteria and parasites, such as E. coli, Trichinella, and Toxoplasma.
  • Soft cheeses that are not pasteurized.
  • Raw eggs can carry Salmonella bacteria.

Read this blog carefully and you must have a clear idea about the food for pregnant women after reading it.


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