Nutritional Requirements During Pregnancy - Foods & Nutritional Values
Nutritional requirements during pregnancy are the most important things to consider to stay healthy and fit in this time. The body of a woman goes through a rapid change during this period. Therefore, to be compatible with the changes, they need to provide full support to the body. Hence, for this, women need to eat a balanced diet and understand what is suitable for them.
In addition, taking nutrients during pregnancy is highly required because of the overall growth of both mother and child. The next segment will discuss this elaborately.
Why Is Nutrition Needed During Pregnancy?
Nutrients are important building blocks and supporting elements which we all need. However, pregnant women need the support of nutrients more than any other individual because -
- Nutrients stimulate body function.
- They help in improving the birth weight of the baby.
- Proper nutrients can make the delivery process easy and risk-free.
- Nutrients are extremely important for proper brain growth of an unborn child
Hence, if you are wondering about the important elements to meet the nutritional requirements during pregnancy, keep reading.
What Are Important Nutrients Required During Pregnancy?
The important nutrients for the full growth of a foetus are as follows,
1. Folate or Folic Acid
Folic acid is highly important because it reduces any kind of pre or post-birth complications. In addition, it is responsible for the proper growth of the baby's spinal cord and brain.
Recommended Daily Intake Amount: Women should take 400 mcg to 600 mcg of folic acid every day before and after pregnancy.
Food Source and Nutrient Value:
The below table represents the nutrient value of certain food sources that are beneficial for women during pregnancy.
| Source Food | Serving Size | Amount of Folic Acid |
| Peanuts | 28 g | 27 mcg |
| Beans | 89 g | 90 mcg |
| Asparagus | 60 g | 89 mcg |
| Spinach | 95 g | 131 mcg |
| Cereal | 15 g | 100 to 700 mcg |
| Oranges | 96 g | 29 mcg |
2. Vitamin D
Vitamin D works with calcium and helps in proper growth of teeth and bones in the baby. In addition, it also helps in better health of the mother.
Recommended Daily Intake Amount: Pregnant women and all others should take at least 600 IU of Vitamin D daily.
Food Source and Nutrient Value:
The below table represents the nutrient value of certain food sources that are beneficial for women during pregnancy.
| Source Food | Serving Size | Amount of Vitamin D |
| Eggs | 50 g | 44 IU |
| Fish | 85 g | 570 IU |
| Milk | 237 mL | 115 IU |
| Juice | 237mL | 100 IU |
3. Protein
The right amount of protein is a nutritional need during pregnancy for the proper growth of a baby. It is a body building nutrient that helps in better growth of tissues and muscles of a baby. In addition, protein is responsible for the growth of breast and uterus tissues in pregnant women. Further, it helps in better blood circulation.
Recommended Daily Intake Amount: Women need around 70 to 100 grams of protein daily during pregnancy.
Food Source and Nutrient Value:
The below table represents the nutrient value of certain food sources that are beneficial for women during pregnancy.
| Source Food | Serving Size | Amount of Protein |
| Egg | 50 g | 6 g |
| Fish | 85 g | 17 g |
| Milk | 237 mL | 8 g |
| Lentils | 99 g | 9 g |
| Peanut Butter | 32 g | 7 g |
| Cottage cheese | 226 g | 28 g |
| Poultry | 86 g | 26 g |
4. Calcium
Calcium is one of the most important body building nutrients needed for pregnancy. It improves the bone health of a mother as well as her growing baby. Therefore, it is also responsible for proper making of the spinal cord of a baby and reduces the chances of bone deformity.
Recommended daily Intake Amount: Pregnant women should take 1000 mg of calcium every day for better growth of a baby.
Food Source and Nutrient Value:
The below table represents the nutrient value of certain food sources that are beneficial for women during pregnancy.
| Source Food | Serving Size | Amount of Calcium |
| Salmon | 85 g | 181 mg |
| Spinach | 95 g | 123 mg |
| Cereal | 20 to 60 g | 100 to 1000 mg |
| Yoghurt | 170 g | 258 mg |
| Cheese | 43 g | 333 mg |
| Milk | 237 mL | 299 mg |
| Juice | 237 mL | 349 mg |
5. Iron
Iron is essential for haemoglobin, the most important element of red blood cells. It also stimulates the oxygen supply to different parts of the body. Further, anaemia is also a very common issue which can be treated with the right amount of iron intake.
Recommended Daily Intake Amount: Pregnant women need to take 27 mg of iron daily to avoid deficiency and anaemia.
Food Source and Nutrient Value:
The below table represents the nutrient value of certain food sources that are beneficial for women during pregnancy.
| Source Food | Serving Size | Amount of Calcium |
| Poultry | 85 g | 1 g |
| Spinach | 90 g | 3 mg |
| Meat | 85 g | 3 mg |
| Cereal | 40 g | 20 mg |
| Beans | 88.5 g | 2 mg |
How Can Lack of Nutrition Affect Pregnant Women?
The growth of a baby depends on the health of the mother. Therefore, if a woman lacks nutrients, there can be severe issues in the foetus's development, leading to harmful consequences. These are -
- Anaemia
- Stillbirth
- Pre-eclampsia
- Haemorrhage
- Low birth weight
- Complications during birth
- Hypertension
- High or low blood pressure
- Premature delivery
- Miscarriages
Therefore, to avoid all these consequences, pregnant women should take a balanced diet consisting of all the necessary elements mentioned in this piece. Apart from these, to fulfil the nutritional requirements during pregnancy, women should also take medicines. In addition, they are also advised to consult a doctor and dietician to get glowing health during pregnancy.
Frequently Asked Questions
Which food should be avoided during pregnancy?
During pregnancy, women should avoid certain foods for a healthy birth. These are unpasteurised milk and unpasteurised milk products, uncooked seafood, refrigerated food, alcohol, raw sprouts etc.
How much caffeine can a pregnant woman intake?
Caffeine intake can harm pregnant women, but they can consume it in moderate amounts. A pregnant woman's daily caffeine intake can go up to 200 milligrams.