Most people have a certain awareness of what a healthy diet must include. Yet during pregnancy, the body’s requirements shift, which means it needs more protein, more vitamins, and absolutely more minerals. In fact, during the 2nd and the 3rd trimesters, the pregnant woman’s body may need an extra of 300-500 calories every day to fulfill the needs of the pregnant mother-to-be and the unborn child. The pregnant woman will need around the same amount of additional calories each day after giving birth and during the first months of breastfeeding.
The fact of analyzing the various nutrients that are have to be present during pregnancy, Light Tunnel has made a list of foods that pregnant women must eat during a normal week.
The Early Weeks
During the early weeks of pregnancy, what you eat will certainly be the nutritional stock for you and your baby. Thus, it’s crucial that you include on all the needed nutrients that are right for you. Folic acid-rich foods are the right ones to eat at this point cause they help in early spinal baby development. Consider eating greens also as they can help calm down morning sicknesses since they are filled with magnesium.
– Leafy greens
4 to 12 Weeks
Around the 6th week of your pregnancy, what happens is the baby’s red blood cells will begin to form and the heart start the process of pumping. At this period, you must be consuming food that are rich in iron to help out with the process. You should be sure that iron that is found in non-vegetarian food is easier to be absorbed by the body, yet, if you are a vegetarian, you can rush the process of iron consumption by drinking fruit juices such as orange juice which is rich in vitamin C.
At the end of your first trimester, the baby’s brain begins to develop faster than any other parts of the body. So basically, eating foods filled with omega-3 fatty acid and DHA in the pregnancy stage will make sure that you get the nutrients needed to help you out in this matter.
– Prenatal vitamin supplements that contain EPA or DHA
13 to 28 Weeks
This is a highly important stage since the baby is really developing quicker. So you will need a whole lot of nutrients at this period.
Beta-carotene and DHA for the eyes
– Sweet potato
Calcium for the bone development as well as strengthening
Vitamin D to help absorb the calcium
– Fortified milk
Zinc for the production and the usual functioning of DNA
– Red meat
– Whole grains
– Dairy products
29 to 40 Weeks
The more you approach the last weeks of your pregnancy, there are many things that you might need to have added to your current diet.
Vitamin K to help with blood clots
– Green leaf lettuce
– Swiss chard
Calcium and magnesium for strong bones
Selenium for healthy lung function
– Brazil nuts
– Brown rice
After Giving Birth
It’s absolutely important to take accurate and the right care of yourself after giving birth. What you will eat now will have an effect on the nutrients that your baby gets through your breast milk. In addition to that, it is really important to also stay healthy.
Copper to reduce inflammation
– Sesame seeds
– Cashew nuts
Beta-carotene is great for a baby’s eye development. The baby’s eyes usually keep developing until 6 months after birth. Thus, considering to eat beta-carotene-rich foods will allow the baby to gain its benefits through your breast milk.
– Sweet potato
High-calorie foods are crucial. Women usually need around 300 added calories daily during the first months of breastfeeding, so do not famish yourself in this process.