 |
Cooking | Health | Nutrition | Weight Gain | Weight Loss | Women | Baby | Social Planning | SITEMAP
Nutritional Needs During Pregnancy
Vitamin and Mineral Supplements
In United States, it is customary to prescribe following pre-natal supplements.
1. Pre-natal vitamins primarily for B vitamins, Vitamin C and E.
2. Omega 3 (DHA) supplements. DHA is needed for the fetal vision and brain development. You may use Fish oil supplements. Marine algae supplement is commonly used to eliminate possible mercury contamination. This is also good for strict vegetarians.
Omega 3 (DHA) Marine Algae supplement.
3. Iron supplement.
4. Calcium Supplement. Choose Calcium supplement fortified with Vitamin D.
Caloric Intake
A woman spends about 55,000kcal to support pregnancy over 280 days. Caloric intake during the first month is erratic at best. Therefore, the caloric intake should be increased by about 250kcal per day or about 15% of pre-pregnancy caloric intake.
Protein Intake
An increase of 10 grams of proteins per day over pre-pregnancy is required to support growth of fetus and placenta as well as maternal tissues.
In Indian vegetarian diet, only milk and eggs are a source of complete protein. Eat complementary proteins, Dal Roti, Naan and Cholay, Khichri (Rice and beans), Almond butter sandwich.
Fats
Eliminate Transfats (Vanaspati, Margarine).
Minimize saturated fats (Ghee, Butter, Coconut oil).
Omega 3 fatty acids (DHA) are important for the fetal vision and brain development specially during the third semester and all during nursing. You need about 250 mg each of DHA, per day during 3rd trimester. DHA is found in fish such as salmon, and ocean algae. Walnuts are also high in omega 3. Smart Nut Butter (Omega 3 Vitamin E)
If you choose DHA supplement, make sure they made from ocean algae, this will avoid the Mercury content which may be present in the fish.
Iron
Increase in blood volume of the mother and blood formation of the fetus requires 30mg of iron per day. This need is heightened during second and third trimester. Vitamin C helps absorption of iron. Too much of iron 38-65mg per day may retard Zinc absorption. If you are taking Iron supplement, take iron supplement with a cup of orange juice. Avoid dairy products 20 minutes before and 20 minutes after taking iron supplement. Calcium reduces the Iron bioavailability.
Calcium and Vitamin D
Approximately 25 to 30 grams of Calcium is used to form the fetal bones and teeth primarily in the third trimester. According to The Institute of Medicine, there is no need to increase dietary Calcium if the pre-pregnancy dietary Calcium was adequate. The recommended requirement for pregnant women age 19 and older is 1000 mg a day. Adolescent pregnant mothers need 1300 mg of calcium daily. Vitamin D helps absorb Calcium. Most of the calcium supplements are fortified with Calcium D.
Vitamin D and South Asian Aging
Natural source of Vitamin D is sunlight. Vitamin D can be a problem for Indians living in Canada and North of United States during winter. It may be necessary to take Vitamin D supplement.
Manage Calcium Iron Combination foods
Maximize Calcium, Magnesium and Iron bioavailability by limiting combination foods. Drink or eat Dairy products 20 minutes before the meal or 20 minutes after the meal. 'Aloo Paalak with Tomatoes' provides a better iron bioavailability, than the Paalak Paneer.
Zinc
Zinc intake needs to be increased by 50% during pregnancy. Zinc deficiency has been associated with labor, inefficient cervical dilation, and premature rupture of the sac of fluid.
In Indian diet, whole grains, Dal, and nuts are a primary source of Zinc.
Vitamin A
This is needed to prevent infections and development of healthy tissue. Required daily intake is 800mg. At least half of Vitamin A should be in the form of Beta-carotene.
Vitamin B-9 (Folic Acid)
The central nervous system of the fetus is developed during first four weeks. By the 23rd day, the neural tube closes forming the spinal chord. Lack of Vitamin B-9 prevents the tube from closing properly. A woman should start taking at least 400 mcg per day even before the pregnancy. Folic acid is not a problem for Vegetarian diet.
The Food and Nutrition Board recommends an intake of 600 mcg of folic acid during pregnancy.
Excellent sources: Asparagus, Broccoli, Brussels sprouts, Chick peas, Dried beans, Lentils, Spinach.
Good sources: Cabbage, Cauliflower, Leeks, Oranges, Parsley, Peas, Wheat germ, Wholegrain bread.
Acceptable sources: Hazelnuts, Parsnips, Potato, Salmon, Strawberries, Tomato, Peanuts, Walnuts.
Vitamin B-12
Vitamin B-12 is needed for cell division and protein synthesis. The Food and Nutrition Board recommends an intake of 2.6 mcg of B12 during pregnancy. Vitamin B-12 remains a problem for Vegan diet. In Indian diet, milks and eggs (yoke) and yeast are a primary source. In United States, one can purchase dietary yeast tablets at health stores.
Vitamin C
Needed for blood-clotting, healthy blood vessels and collagen, It is also needed to absorb Iron. Required daily intake is 60 mg.
Vitamin E
Needed 2mg per day to stabilize biological membranes. The best source for Vitamin E is wheat-germ followed by raw Almonds.
|
|
Non-Pregnant |
Pregnant |
Nursing (1st 6 mos.) |
|
Energy (kilocalories) |
2000 |
2300 |
2500 |
|
Protein (g) |
44 |
60 |
65 |
|
Vitamin A (mcg R.E.) |
800 |
800 |
1300 |
|
Vitamin D (mcg) |
5 |
10 |
10 |
|
Vitamin C (mg) |
60 |
70 |
95 |
|
Thiamin (mg) |
1.1 |
1.5 |
1.6 |
|
Riboflavin (mg) |
1.3 |
1.6 |
1.8 |
|
Niacin (mg N.E.) |
15 |
17 |
20 |
|
Vitamin B6 (mg) |
1.6 |
2.2 |
2.1 |
|
Calcium (mg) |
800 |
1200 |
1200 |
|
Iron (mg) |
15 |
30 |
15 |
|
Folate (mcg) |
180 |
400 |
280 |
|
Zinc (mg) |
12 |
15 |
19 |
|
Vitamin B12 (mcg) |
2.0 |
2.2 |
2.6 |