Dietary considerations for pregnant women

What you eat while you're pregnant or breastfeeding may affect the health of your baby. Because pregnant women need to consume more nutrients than usual to meet the needs of both mother and fetus, they are often at risk of malnutrition. This risk is higher in some women, such as those on special diets, those who smoke, and those who are underweight or overweight. Eating high-quality foods during this period can help prevent your child's risk of disease as he or she grows older. During the fetal period, good maternal nutrition ensures that the child receives enough nutrients to build healthy tissues, organs and bones before birth, and it also provides breast milk with all the nutrients a child needs for development.

Related Reading:Dietary Guidelines During Pregnancy

Nutritional requirements and quality during pregnancy

Calorie intake

Healthy women of normal weight only need a modest increase in calories during pregnancy. Pregnant women are always advised to adjust their carbohydrate diet to avoid the risk of gaining excess weight. You can achieve a healthy calorie level by slightly increasing your intake of protein and fat foods. The world standard for calorie intake for pregnant women is:

1. 69 kcal per day in the first three months;
2. During the second trimester, you need to take in 266 kcal per day;
3. During the late pregnancy, you need to consume 496 kcal per day.

Recommended supplement: Qileda Pregnancy Multivitamin Soft Capsules——This supplement contains 21 different vitamins, minerals and unsaturated fatty acids (EPA & DHA) to provide expectant mothers with necessary nutrients to help their babies develop healthily.

protein

Pregnant women's demand for protein will increase in the second and third trimesters, as the fetus needs to synthesize more protein during this period to build tissues and maintain development needs. The average protein requirements for pregnant women are:

• 1g protein per day for the first three months;
• 8g protein per day during the second trimester;
• 26g of protein per day in late pregnancy.

FAT (Omega 3)

Polyunsaturated fats are essential for the development of infants, especiallyDHA. DHA isomega 3 fatty acidsOmega-3 fatty acids are important for the development of the fetus' brain and spine during pregnancy. Even after birth, babies can get a lot of omega-XNUMX fatty acids in breast milk to promote brain development and improve cognitive ability.

• Studies have shown that women need to take 100-200 mg of DHA daily during pregnancy and breastfeeding.
• Eating 2-4 servings of fish per week during pregnancy can ensure the normal development of your child.

Recommended supplement: Jamieson-High Potency DHA Omega + Ginger 100 Softgels. Specially formulated for expectant mothers, the additional addition of ginger extract can prevent and relieve discomfort caused by pregnancy. Each capsule contains 440mg of Omega 3 fatty acids to help promote baby's brain, eye and nerve development.

 iron

Iron is a micronutrient that should be supplemented during pregnancy. Studies have shown that pregnant women need more iron during the third trimester. Iron plays a key role in transporting oxygen to tissues, but iron deficiency is common in children aged 6-36 months. Inadequate iron intake can have serious consequences, such as anemia in pregnant women. Therefore, it is recommended that pregnant women take iron supplements during pregnancy.

• The global recommendation for iron intake for pregnant women is at least 27 mg per day;
• You can also increase your intake from iron-rich foods such as lean meats, green leafy vegetables, dried fruits and nuts;
• If your blood iron levels become low, your midwife or specialist may recommend taking iron supplements to help prevent the loss of iron.

Recommended supplement: Jamieson-Gentle Iron Capsules——High iron absorption formula suitable for adult mothers. Each 28mg iron capsule supports a healthy immune system and prevents iron deficiency.

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Iodine helps babies build healthy organs and tissues. The nutrient also stimulates many metabolic processes that control heart, muscle and digestive functions, brain development and bone maintenance. Many studies have linked iodine deficiency to premature birth and brain development. Doctors also recommend that pregnant women should increase their iodine intake, especially after the 12th week of pregnancy. During this period, the fetus requires more iodine for thyroid function.

• Fish and shellfish are the main sources of iodine for pregnant women.
• Iodine is also found in vegetables and fruits, and small amounts are found in milk, eggs, and meat.
• To prevent iodine deficiency, use iodized salt and get enough iodine in your diet.

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The fetus needs calcium to build tender bones, and after birth, the baby needs calcium to form strong teeth and bones and maintain bone mass in adulthood. Calcium deficiency is a major factor affecting children's health.

Please note: Doctors recommend that pregnant women take 18 mg of calcium per day before 50 weeks of pregnancy, and then increase it to 330 mg per day until delivery.

Milk and its derivatives are the main sources of calcium. You can get calcium during pregnancy by eating the following foods:

• milk, cheese and yogurt;
• Green leafy vegetables;
• soy milk with calcium concentrate;
• fortification of bread and flour;
• Fish bones, such as sardines;

Vitamin D

Pregnant and breastfeeding women should take 10mcg dailyVitamin D. Vitamin D is produced when the skin is exposed to sufficient sunlight. Sometimes, seasonal factors may also affect the supply of vitamin D and increase the risk of vitamin D deficiency. Vitamin D helps regulate calcium and phosphate levels in the body, which also promotes the healthy growth of strong bones, teeth and muscles.

• Pregnant women are advised to participate in outdoor activities during the day;
• Foods like fish oil, eggs and red meat are healthy sources of vitamin D.

Folic acid

Folic acid plays a vital role in many metabolic processes of fetal cells. These chemical processes promote cell division and fetal development. Therefore, folic acid deficiency and congenitalnervous systemDefect related. In addition, taking folic acid supplements is relatively safe for pregnant women. Doctors recommend that pregnant women take folic acid supplements (up to 800mcg per day) two months before conception, and then take 400-600mcg of folic acid tablets daily during pregnancy.

Some foods that contain folic acid include:

• green leafy vegetables
• Fruits (such as citrus)
• 穀物
• viscera

Recommended supplement: Jamieson Folic Acid 1000mcg——A high-quality choice that is vital to the health of pregnant women and fetuses. Taking 1000mcg of folic acid tablets can help fetal development and prevent congenitalnervous systemdefect.

Gogo Herbs is a fast-growing online store in Hong Kong that provides high-qualityhealth products. They offer their customers a carefully selected selection of vitamins and minerals, herbal medicines and functional foods. These highly effective and pure products are beneficial to the overall health of the customer. Gogo Herbs's range of supplements for pregnancy includes quality products from some of the world's leading brands. All carefully selected supplements are part of our wellness movement to support women in having a successful pregnancy and birth.

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