In my earlier article I wrote about what foods are to be avoided during pregnancy . But I am sure many women also worry about what to eat during Pregnancy. So here is an entire list of what to eat during Pregnancy and the nutrition these foods provide. Read on.
What to eat during pregnancy
1] Folic Acid –
This super nutrient helps you sail smoothly through your pregnancy phase.
# Benefits to Baby – During the first 3 -4 weeks of pregnancy, the baby is at a risk of developing birth defects and brain and spinal cord defects. Folic acids benefit the baby by minimizing these risks.
# Benefits to the Mother – Folic acids helps in sustaining the pregnancy and reduces the risks of miscarriage and development of Anaemia in the expectant mother.
# RDA during Pregnancy: 600 micrograms (mcg)
# Best Food Sources – Here is a list of what to eat during pregnancy to get folic acid.
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2] Iron –
Iron is the most sensitive nutrient during pregnancy. Most women start pregnancy with already low stores of iron in blood and its harder for them to keep up with the increasing needs of this nutrient. Supplementation is hence necessary to meet the growing demand of increasing blood volume.
# Benefits to Baby – Helps the baby to reach full term growth, reducing the risks of premature birth.
# Benefits to Mother: Keeps you healthy and energetic and reduces the risks of developing anaemia.
# RDA during Pregnancy: 27 mg; don’t exceed 45 mg
# Best food Sources- Here is a list of What to eat during Pregnancy to get Iron .
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3 ] Calcium –
Calcium is an important nutrient of metabolism. It forms the basis for bone formation
# Benefits to Baby – Formation of bones and teeth
# Benefits to Mother : Calcium protects you against high blood pressure problems and helps in replacing your depleted bone calcium and protects and improves your bone density.
# RDA during pregnancy: 1,000 milligrams (mg)
# Best food sources: – Here is a list of What to eat during Pregnancy to get Calcium.
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4] Docosahexaenoic Acid (DHA) –
DHA is an important nutrient that is involved in brain function.
# Benefits to Baby: DHA helps in proper brain development. Deficiencies of DHA are related to cognitive impairment or slower neurological development.
# Benefits to Mother: It helps in protection against cardiovascular diseases and Parkinson’s disease in the later years .
# RDA during Pregnancy: 300 mg
Best Food Sources: Here is a list of what to eat during pregnancy to get DHA.
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5] Zinc –
This nutrient can help our immunity, vision, skin health and reproduction.
# Benefits to Baby: Development of brain, sensory organs and immunity.
# Benefits to Mother : Co – factor in various metabolic process, keeps immunity and health intact
# RDA During Pregnancy: 11 mg
# Best Food Sources: Here is a list of What to eat during Pregnancy to get Zinc.
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6] Riboflavin–
Is needed for better utilization of the increased calories you eat.
# RDA during Pregnancy: 1.4 mg
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7] Vitamin B6 (pyridoxine) –
It helps in general metabolism, liver detoxification and brain health. It also improves immunity.
# RDA during Pregnancy: 1.9 mg
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8] Vitamin B12 (Cobalamin) –
It helps in better utilization of energy and protein. But the major function is the formation DNA. Brain and nervous system health depends on B12 levels. This is exclusively found in animal sources.
# RDA during Pregnancy: 2.6 mcg
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9] Vitamin C –
It helps in the absorption of iron and other nutrients. Improves immunity, and helps in detoxifying.
# RDA during Pregnancy: 85 mg
# Best Food Sources:
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10 ] Vitamin D –
It helps in better absorption of calcium by bones and teeth, improves immunity and also helps in maintaining normal blood sugar levels.
#RDA during Pregnancy: 600 international units (IU);
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| * Fortified Foods |
You may be also interested in reading –
– What foods to avoid in Pregnancy
– Indian diet plan for pregnancy
– How to gain less weight during pregnancy
Now you know what to eat during pregnancy. Enjoy eating and have a happy pregnancy.
Image – www.123rf.com
Divya
May 15, 2019 at 1:20 amHi Payal. I just came to know, that my little is one is on its way and I am super excited. I lost one baby so I am also very much afraid and anxious now.
I have some doubts, Can I Have adrak chai or elaichi chai as soon as i wake up along with marie biscuits and almonds, I just cant survive without tea early in the morning.
My doc told me eat anything fresh and cooked. Being a vegetarian (No eggs), I am bothered about protein. So can i follow the above mentioned diet. Can i include dates, walnuts, avocados, kiwi in my diet.
Your suggestions after my laparoscopy, and miscarriage helped me a lot, and now I am relying on you for better health of me and my baby. 🙂
Payal Banka
May 15, 2019 at 11:18 amHi Divya ,
Congratulations !! and dont worry all will go well this time. You can follow the diet plan mentioned above . you can have tea in the morning . avoid adrak on empty stomach for the first 3 months , as it may give a little acidity . but you can add elaichi. vegetarian protein sources are mentioned in the article , so use those foods.
Divya
May 16, 2019 at 12:22 amOhh really adrak gives acidity…no wonder I am suffering from acidity, gas, dont feel like eating anything. Thanks I guess I messaged you on right time.
Thanks again 🙂
Divya
May 16, 2019 at 12:26 amJust one more thing can I have Tropicana or any other canned or tetra pack fruit or vegetable juices.
Payal Banka
May 16, 2019 at 2:51 pmHi Divya ,
Its best to have fresh fruit juice instead of any packaged one . I really do not recommend that.
Payal Banka
May 16, 2019 at 2:52 pmMy pleasure dear ,.. let me know if it improves . if not , you can check this – https://www.dietburrp.com/home-remedies-for-acidity-and-gerd/
Divya
May 16, 2019 at 7:28 pmThank you so much for the information. That’s the reason I follow you. You not only reply to the queries but also suggest solutions.
Thanks again ☺️
Payal Banka
May 16, 2019 at 10:34 pmAuw 🙂 Thats a big compliment. i am elated. I am literally So much grateful to have followers like you who appreciate hard work. Thanks for your kind words of motivation 🙂
Candy
August 2, 2017 at 5:44 pmI am undergoing ivf treatment. What diet I should follow to get optimum result?
Payal Banka
August 6, 2017 at 6:19 pmhttps://www.dietburrp.com/indian-diet-plan-for-conceiving/ check this
Prncss
April 20, 2017 at 11:38 amHi
I m 28 weeks 4 days pregnant. Didnot gain anyweight till now. Pre pregnancy weight 54.55kg n now 55 kg.
What should i do and eat to gain weight in my last trimester.
Payal Banka
April 20, 2017 at 1:44 pminclude a lot of dry fruits , use ghee over foods like roti and rice , daliya etc … eat coconut and milkmaid ladoos.
Des
December 1, 2016 at 1:56 pmhi Payal
I am 8 weeks pregnant, it is high risk as I have PCOS and suffered long term infertility…..this is an absolute miracle, what do I do and eat to make sure I do my best to ensure my miracle continues to grow.
thanks
DN
Payal Banka
March 1, 2017 at 12:18 amfollow the above mentioned chart , the food items mentioned all support pregnancy hormones and will help you .
Fernandis
November 9, 2016 at 2:20 pmMy husband age 30 has started with high BP(180) , Diabetes(185), Cholesterol(triglyceride). What food I need to provide him to control n balance these .
I asked him to drink lady finger soaked in water for overnight. He did for a week n started with hiccups after food .Dr said it’s due to gas . So is gas due to drinking soaked water of lady finger??
Payal Banka
November 10, 2016 at 11:50 pmyes that can cause gas in some individuals
saranya
November 25, 2015 at 6:22 pmi am now 45 days pregnancy now i what do
Payal Banka
November 26, 2015 at 5:15 pmfollow the above mentioned diet plan and tips .
Dr. Maureen Muoneke
April 22, 2014 at 1:11 pmVitamin A is an essential nutrient for proper development of your fetus. It helps in the growth and development of the kidneys, eyes, lungs, heart, bones, the circulatory and respiratory system; it also helps in development of the central nervous system of your baby.