Priyank Raghuvanshi
Priyank Raghuvanshi

 | 1 minute to read
Nutrition plays a very important role before, during and post-pregnancy. Not only does it affect the health of the mother but also supports brain development, bone development and overall development of the child in the fetus.

TOTAL CALORIES INTAKE - The total energy requirements for pregnant women is only 10% more than the maintenance calories.This means that if a woman maintains her weight at 2000 kcal then she needs 2200 kcal only in all the 3 trimesters of pregnancy. Role of Macronutrients Complex carbohydrates should be a preferred source of carbs as it can help to maintain blood glucose levels during pregnancy. The total amount of protein can be kept at around 15% of the total calories. So for example if the total calories intake is 2200, then the number of calories from protein should be around 330 kcal which makes it 82 gms of protein. Fat intake can be in the range of 15 to 30 % of total calories. Rest of the calories can be adjusted from carbs. Intake of EPA and DHA becomes important during pregnancy and the sources are oily fish, fish oil tablets and DHA from algae. What to avoid Trans fats should be avoided at any cost as it harms the cardiovascular system which can affect the growth of the child in the fetus. Role of Micronutrients Some micronutrients become vitally important during pregnancy to support the health of both the mother and the infant in the fetus. Following is the RDA of some of the important micronutrients during pregnancy - 1.Folic Acid - 400 to 800 mcg per day Food Sources - dark green vegetables, eggs, seafood, poultry, grains 2.Vitamin D - 2000 TO 4000 IU per day Food sources - eggs, salmon, cod liver oil, mushrooms, vitamin d fortified foods, soya milk 3.Vitamin B12 - 2.0 to 2.2 mcg per day Food Sources - fortified breakfast cereals, salmon, milk, yoghurt, eggs, chicken breast 4.Iron - 27 mg/day Food Sources- lentils, tofu, fortified breakfast cereals, whole grains, cashews 5.Calcium - 1300 mg/day Food Sources - Milk, cheese, dairy products, tofu 6.Iodine - 220 mcg/day Food Sources - Dairy products, iodised salt, tuna, eggs Physical exercise A healthy pregnant woman should engage herself in at least 20 to 30 mins of daily physical activities. Benefits of exercise include reduced risk of cesarean section delivery, appropriate maternal and fetal weight gain and managing gestational diabetes. What type of workouts can be included? Always take advice on workouts from the gynaecologist first as it differs from case to case. Low to moderate intensity workouts can be included in all the 3 trimesters. For example - low intensity walk, exercise on a stationary bicycle, low-intensity strength. When doing weight training, however it is preferable to include more of machine supported exercises as it reduces the risk of dropping a weight and causing maternal injury. Pelvic floor workouts like - Bridges, bird dog, assisted heel drops, dead bug etc. should be included. What to Avoid Any kind of workout in which there is a risk of falling - like horse riding, skating, downhill skiing, running on uneven surfaces should be avoided.

Padma Bucca

very good information. Thanq

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