Pregnancy is a period cherished by every woman. To ensure that the baby attains optimal growth, nutrition is an integral part of a pregnant woman’s knowledge check. Understanding what to consume during each trimester can help the mother and the family around her, plan proper nutrient intake. The to-be-mom needs extra 300-500 calories before and after giving birth to the young one. Let’s take a look at the nutrition requirement of a pregnant woman.
The early phase of pregnancy is always somewhat uncertain. You may feel unsure of what to do or have no idea about food for pregnant women. However, the initial days frequently influence the entire pregnancy course. As a result, it is essential that you understand the specific foods for pregnant women, the importance of creating a healthy pregnancy diet plan, as this will ensure the child’s healthy growth while also keeping you fit.
During this time, your body undergoes fast changes; thus, you must maintain a balanced pregnancy diet. The hormonal shifts are also fairly drastic. That is why you must make good eating choices to meet nutritional needs during pregnancy.
The nutrition for pregnant women during early weeks serves as a nutritional reserve for the mother and the baby. Gorge on these nutrients to ensure a healthy beginning of pregnancy. For early spinal development, folic acid-rich foods are essential. Morning sickness, a common complaint in early weeks is relieved by eating green veggies: Green leafy vegetables, broccoli, eggs, legumes.
Incorporating plenty of vegetables, fruits, whole grains, and healthy fats in your pregnancy women diet plan can also benefit your general health. Staying hydrated by drinking lots of water is also crucial since it promotes fluid balance and digestion. You can use Prohance Mom chocolate powder 400 gm to supplement your diet as well. Prioritising healthy foods will nourish the mother while also laying a solid basis for the development and growth of the child.
WEEK 4-12
Baby’s red blood cells start forming and its heart starts pumping around the 6th week. Consuming iron-rich food during this time helps the process. Iron is readily absorbed from non-vegetarian food. For vegetarians, fruit juices rich in vitamin C aid the process of iron absorption.
The brain development speeds up by the first trimester of pregnancy. Foods, rich in Omega 3 fatty acids and DHA, help in facilitating this process.
Essential foods: Dairy products, eggs, seafood, meat, fishes like mackerel, sardines, prenatal vitamin supplements containing EPA or DHA.
Don’t get worried if you cannot meet your pregnant women diet plan choices target someday. Morning sickness, aversions to food, tiredness, or limited availability to fresh foods can all make it difficult to consume a healthful diet while pregnant. Try to strike a balance and keep it simple on such days.
Remember, each pregnancy is unique. You should not consume foods that your body will not tolerate. However, during the first month, you must avoid eating any processed or packaged foods. Work with your doctor or nutritionist to develop a more specific pregnancy diet plan.
WEEK 13-28
Most women experience the first trimester tough owing to morning sickness. This may make it hard to eat well. However, these symptoms begin to subside during the second trimester, making it easier to maintain a balanced pregnancy diet. Iron remains a key nutrient this trimester also.
The growth of the baby is faster during these weeks. Following nutrients are required during this period. Beta-carotene and DHA for the eyes: Carrots, sweet potato, spinach, fishes like mackerel and sardines. Calcium for bone development and strengthening: Milk, yoghurt, tofu, cheese, sardines. Vitamin D to help absorb the calcium: Fishes like Sardines and herring, fortified milk. Zinc for the production, repair, and functioning of DNA. Essential foods: Red meat, shellfish, beans, nuts, whole grains, dairy products.
Omega-3 fatty acids in the diet might help both the mother and baby. These important fatty acids benefit the brain, heart, eyes, central nervous system and immunological system. Omega-3 fatty acids may help to avoid premature birth, lessen the chance of getting preeclampsia, and reduce the incidence of postpartum depression.
Omega-3 fatty acids are found in oily fish, such as mackerel, salmon, fresh tuna, and sardines, flaxseed and chia seeds.
Lastly, pregnant women need more fluids than non-pregnant persons to stay hydrated. Water contributes to the formation of the placenta and amniotic sac. Dehydration while pregnant can lead to issues like neural tube abnormalities and low breast milk production.
WEEK 29-40
In the third trimester, your baby grows weight quickly and new body parts form. Nails develop, eyes open, and hair grows, just to name a few of the processes that occur.
Given all of this, your food for pregnant women is critical to your baby’s health.
During the final weeks of pregnancy following foods are required. Vitamin K to help with blood clots: Kale, spinach, green leaf lettuce, broccoli, cauliflower, cabbage. Calcium and magnesium for stronger bones: Milk, cheese, legumes, banana, raspberries. Selenium for healthy lung function. Vitamin C supports your body in absorbing iron. It also helps to keep your baby’s gums, teeth, and bones healthy: citrous fruits like oranges and grapefruits, tomatoes, strawberries, bell peppers, and strawberries. Vitamin B6 and vitamin B12 is essential for the formation of the red blood cells and for your infant’s brain. It is in bananas, poultry, eggs, fish, organ meats, such as liver, starchy veggies, such as potatoes, and whole grain cereals. Vitamin D and calcium for healthy bones and teeth: fish, eggs, dairy products, broccoli. Essential foods: Brazil nuts, eggs, brown rice.
In addition to the necessary dietary intake during pregnancy, consuming protein powder for pregnant women like Prohance Mom is recommended. It is a scientifically formulated protein shake for women that provides complete nutrition for pregnant mothers during this special journey.
It contains 31 high-standard nutrients like high-quality protein, saturated fatty acids, DHA, carbohydrate, essential dietary fibre, vitamins and minerals that aid the mother’s health and baby’s growth. This nutrition supplement for women helps maintain energy levels, bone & gut health, improves brain function and immunity required during this time.
Prohance Mom is low fat, gluten-free and trans-fat free and is also available in delicious chocolate flavour. So, make your pregnancy journey special with complete balanced nutrition for a healthy baby and healthy you.
