During pregnancy, a woman’s need for nutrients increases, and she also needs an additional 300 calories.
The basic principle of nutrition is to eat regular meals and diversify food groups, and the increase in calories should occur from food categories that are beneficial to the body, including carbohydrates, proteins, fats, vegetables, and fruits. The rate of weight gain during pregnancy ranges between 11-16 kg.
Drinking Water and Fluids During Pregnancy
Water plays an important role in promoting the growth of the fetus, it protects the mother and the child from dehydration, and it also prevents constipation and excess weight. During pregnancy, women need at least 8 glasses of water, and the amount increases if the weather is hot. Also, the amount of water should be increased in the last trimester of pregnancy.
The Most Important Vitamins and Minerals Needed by Pregnant Woman
1. Folic acid:
Most of its importance lies in the production of blood and proteins and taking folic acid before pregnancy and during the first months of pregnancy reduces the risk of birth defects in the spinal canal of the fetus. It is preferable to eat sources rich in folic acids, such as broccoli, beans, peas, nuts, and dark yellow fruits such as oranges and grapefruit, and green leafy vegetables such as spinach.
2. Vitamin B12
It is a vitamin that contributes to building the nervous system of the fetus. The sources of this vitamin are animal only, including products of meat, fish, milk, and eggs. It is recommended for vegetarian women to check the amount of vitamin in the blood, and to consult a doctor in this regard.
It is a necessary mineral for building the bones and teeth of the fetus, nerve functioning, and muscle contraction. Among the most important sources of calcium are milk and dairy products, sardines or salmon with bones, juices, drinks, calcium-fortified foods, tofu, broccoli, and spinach.
Its important role lies in the production of red blood cells in the mother and the fetus. It is recommended that pregnant women eat foods rich in iron, including red meat, bread made with iron-fortified whole grains, and spinach.
5. Vitamin C
Vegetables and fruits that contain vitamin C are essential for healthy bones, teeth, and gums. Additionally, vitamin C facilitates iron absorption. Examples of fruits and vegetables that contain vitamin C include citrus fruits, tomatoes, and broccoli.