Pregnant food
Pregnant women are considered to be a major source of nutrition for pregnant women, so pregnant experts recommend choosing a variety of healthy foods and beverages that provide the nutrients necessary for the baby’s growth and development.
The needs of pregnant women
Pregnant women need to eat more calcium, folic acid, iron, and protein; they are essential nutrients for women’s health, and their fetus in addition to:
- The pregnant woman needs calcium: Because mothers are not consuming enough calcium, they will have to be absorbed. Studies show that pregnant women over the age of 19 need 1,000 milligrams of calcium per day. Pregnant women of adolescent age Between 14-18 years, you need 1300 milligrams per day. Calcium can be obtained from milk, cheese, calcium-fortified juices, sardines, salmon, and leafy vegetables.
- Iron: Pregnant women need 27 milligrams of iron per day, which is twice the level required of non-pregnant women. Iron is important to maintain blood levels in pregnant women, protect them from fatigue, strengthen the immune system from any disease, iron can be obtained by taking vitamin C, As well as meat, poultry, fish, beans and iron-fortified cereals.
- Protein: Women need to eat more protein during pregnancy. Protein helps build important organs in the fetus’s body, such as the brain and heart. Protein can be obtained from meat, poultry, fish, beans, eggs, and nuts.
Favorite foods for pregnant women
Pregnant women should take care of the five food groups during the day: fruits, vegetables, protein, whole grains, and dairy products.
Vegetables and fruits
Pregnant women should concentrate on eating vegetables and fruits, especially during the second and third trimester. These foods are low in calories but rich in fiber, vitamins and minerals.
Integrated grain
Integrated grains are an important source of energy in the diet, they also provide fiber, iron, vitamin B, and can take whole grains, such as: oatmeal, pasta, bread, brown rice.
Dairy products
Pregnant women should take 3-4 servings of milk during the day. This food source is important in the provision of calcium, protein, and vitamin D.
Note: In addition to foods rich in food sources, pregnant women need to take the necessary vitamins to get food sources that are not sufficient for food alone, such as iron and folic acid.