Proper Nutrition for Pregnant Women: A Comprehensive Guide to Fetal Growth and Maternal Health
Pregnancy is one of the most critical stages in a woman’s life. Proper nutrition plays a central role in ensuring the mother’s health and the healthy development of the fetus. That’s why it is essential to pay close attention to the daily intake of essential nutrients during pregnancy
Key Nutrients Required During Pregnancy
Folic Acid
Essential for the formation of the baby’s neural tube and reduces the risk of birth defects. A daily intake of 400–800 micrograms is recommended.
Iron
Prevents anemia and supports the development of the baby’s blood supply. It is found in red meat, spinach, and legumes.
Calcium
Strengthens the baby’s bones and teeth. Main sources include milk, yogurt, and cheese
Omega-3 Fatty Acids
Supports the development of the baby’s brain and eyes. Found in fatty fish such as salmon
Protein
Crucial for building the baby’s tissues. Good sources include eggs, chicken, legumes, and nuts
Foods and Drinks to Avoid During Pregnancy
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Raw or undercooked meats
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Unpasteurized soft cheeses
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High-mercury fish (like bigeye tuna and shark)
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Excess caffeine (limit to no more than 200 mg per day)
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Soft drinks and energy drinks
Quick Tips for Healthy Eating During Pregnancy
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Eat small, frequent meals to reduce nausea
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Drink at least 8 cups of water per day
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Take your prenatal supplements as prescribed by your doctor
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Focus on natural, whole foods and reduce processed foods
References
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World Health Organization (WHO) – www.who.int
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American Pregnancy Association – www.americanpregnancy.org
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