Pregnant and breastfeeding women need between 300 to 500 extra calories per day to meet their energy needs and support the growth of their baby. In addition, there are specific nutrients needed for them to keep themselves and their little ones healthy and thriving.
Eating a variety of healthy food, such as fresh fruits, vegetables, nuts, beans, dairy products, lean meat, and whole grains can help mamas get the nutrition they need. Taking prenatal vitamins and supplements may also help.
These are the ten essential nutrients needed by pregnant and lactating mamas:
1.) Folic Acid
From the moment a mama finds out they are pregnant, their doctor might recommend the daily intake of folic acid tablets. Folic acid aids the development of a baby’s brain and spinal cord, and is essential in the production of red blood cells and white blood cells.
Women who receive at least 400 micrograms of folic acid a day before conception and in early pregnancy reduce the risk of their baby being born with a neural tube defect, which is described as the incomplete development of the brain and spinal cord.
Even in the second and third trimesters as well as while breastfeeding, women are still recommended to take folic acid. Good sources of folic acid include fortified bread and cereals, as well as leafy green vegetables, citrus fruits, avocados, beans, and lentils.
2.) Calcium
Calcium builds strong bones and teeth, and play a vital role in ensuring that muscular, circulatory, and nervous systems work properly. Pregnant and breastfeeding mamas are usually given additional calcium supplements to get at least 1000 mg of calcium a day. Other sources of calcium include dairy products, fortified orange juice, cereals, and kale.
3.) Fiber
Fiber eases constipation during pregnancy, which is a common problem faced by mamas. Mamas can get their daily fiber intake from whole-wheat bread, whole-grain cereals, brown rice, and certain fruits and vegetables.
4.) Carbohydrates
Carbohydrates give a mama all the energy they need to support the growth and development of their little one whether it be in pregnancy, or after delivery. Carbohydrates are found in whole grains, fruits, and vegetables.
5.) Healthy Fats
Fat is an important part of any person’s diet, but it is especially important during pregnancy. Healthy fat supports a baby’s growth and development and is found in olive oil, canola and other vegetable oils, seeds, nuts, avocados, and fatty fish (salmon).
6.) Iron
Having an iron-rich diet and taking a daily iron supplement while pregnant and breastfeeding prevents iron-deficiency anemia. Women with iron deficiency may always feel tired, and it could also lead to other health problems.
Aside from supplements, good dietary sources of iron include poultry, fish, lean meats, fortified cereals, beans, and leafy green vegetables.
7.) Protein
Protein is important in building muscles, bones, and other tissues. It supports the growth of a baby, especially in the second and third trimesters. While pregnant women need more protein than those who aren’t pregnant, protein supplements are not recommended. Instead, they are encouraged to eat more lean meat, poultry, fish, eggs, beans, nuts, and tofu.
8.) Vitamin A
Vitamin A is essential for developing a baby’s immune system, heart, and eyes. However, the intake of too much vitamin A can also lead to birth defects.
Prenatal vitamins should not contain more than 1500 micrograms of vitamin A, and pregnant women should not take vitamin A supplements. Good sources of vitamin A include orange, milk, dark leafy greens, carrots, and sweet potatoes.
9.) Vitamin B12
Vitamin B12 helps form a baby’s red blood cells and aids brain development and function. Vitamin B12 can be found in meat, fish, milk, eggs, and fortified products. Vegan mamas are advised to talk to their doctors about taking additional B12 supplements during pregnancy and breastfeeding to make sure they are getting enough nutrients in for themselves and their little one.
10.) Vitamin D
Vitamin D is responsible for helping the body absorb calcium for healthy bones and teeth. Basking in the morning sun can help you receive Vitamin D, but food sources for Vitamin D include low-fat or fat-free milk, egg yolks, salmon, and fortified orange juice. Experts recommend that pregnant and breastfeeding mamas get at least 600 international units of vitamin D daily.
In addition to these ten nutrients, mothers also need to increase iodine and choline intake during lactation. Iodine can be found in dairy products, eggs, seafood, and table salt, while choline can be found in eggs, meat, seafood, beans, peas, and lentils.
Throughout pregnancy and breastfeeding, mamas are advised to eat a healthy and diverse diet to meet theirs and their little one’s nutritional needs. Before going on a certain type of diet, always be sure to consult your doctor to make sure you and your baby remain safe through it all.
