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Nutritional Requirements During Pregnancy - Foods & Nutritional Values

Why Is Nutrition Needed During Pregnancy?

What Are Important Nutrients Required During Pregnancy?

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

Apart from these key nutrients, some others are needed to fulfil the nutritional requirements for pregnant women depending on their condition. These are Vitamin D, Vitamin C, Vitamin B6, Vitamin B12, etc. The whole list includes both body building and body protecting nutrients which help in better child growth and protection of the mother's health.

How Can Lack of Nutrition Affect Pregnant Women?

Frequently Asked Questions