10 Vital Nutrition Tips for Pregnant Women (Child bearing mothers)

Pregnancy is a serious duration of nutritional needs for mother and fetus (baby). A good-balanced diet ensures best fetal growth and development, maternal health ( health of mother ), and a smooth change to motherhood. Following are ten vital nutrition tips for pregnant women.

Folic Acid: It is known as The Pregnancy Superhero

It prevents birth defects of the brain and spinal cord (anencephalic and spina bifida which are dangerous neural tube birth defects) recommended dose is 400 - 800 mcg daily.

Here is little food which contains this superhero: dark leafy greens (spinach), pulses, citrus fruits (lemon, orange), fortified cereals.

Protein Power: Build Your Baby's Blocks mean body tissues

Protein is vital for fetal growth and development. Recommended dose is 70-100 grams daily, Include protein-rich foods examples: Lean meats (chicken, turkey) Fish (salmon, sardines) Eggs Dairy (milk, cheese) Legumes (lentils, chickpeas) Nuts and seeds (almonds, chia seeds).

Iron: Oxygen for Two (for mother and baby)

Iron supports fetal growth and development and prevents anemia (deficiency of blood). You must consume 27 mg daily. Iron-rich foods which includes, Red meat (beef, lamb), Poultry (chicken, turkey), Fish (tuna, sardines) , Legumes (lentils, chickpeas) ,Fortified cereals.

Calcium: Strong Bones for Life

Calcium supports fetal bone development and maternal bone health. Aim for 1,000 mg daily. Calcium-rich foods include: Dairy (milk, cheese) ,Leafy greens (kale, broccoli) , Fortified plant-based milk ,Tofu and other soy products.

Omega-3 Fatty Acids: Known as brain and Eye Boost

Omega-3s support fetal brain and eye development. Consume 200-300 mg daily. Find omega-3s in: Fatty fish (salmon, sardines), Walnuts, Chia seeds, Flaxseeds.

Whole Grains and Fiber: Healthy Digestion

Whole grains and fiber support digestive health. Aim for 25-30 grams daily. Include: Whole grains (brown rice, quinoa) ,Fruits (apples, bananas), Vegetables (broccoli, carrots) , Legumes (lentils, chickpeas)

Hydration: Water for Two (for mother and baby)

Adequate hydration supports fetal development. Drink 8-10 glass daily.

Vitamin C: Immunity and Collagen

Vitamin C supports immune function and collagen production. Consume 80-85 mg daily. You can find vitamin C in, Citrus fruits (oranges, lemons), Berries (strawberries, blueberries), Leafy greens (spinach, kale)

Healthy Snacking: Smart Choices

Choose nutrient-dense snacks like: Fresh fruits, Vegetables, Nuts and seeds, Whole grain crackers

Prenatal Vitamins.

Consult your nearest hospital or registered physician and you can consult with us directly online.

Ensures adequate nutrition and fills gaps in diet