Nutrition during pregnancy: recommendations and tips

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Pregnancy is a special period in a woman’s life, which requires increased attention to nutrition.

A proper diet contributes to the health of the expectant mother and ensures optimal fetal development.

In this article, we will review current nutritional recommendations during pregnancy based on the latest research.

Pregnant woman with oranges

The importance of good nutrition during pregnancy

A healthy diet plays a key role in preventing various pregnancy complications such as anemia, gestational diabetes and pre-eclampsia.

In addition, adequate nutrient intake contributes to the proper development of the organs and systems of the fetus.

Useful foods for pregnant women

Essential nutrients and their role

Protein

Protein is essential for tissue growth and repair. During pregnancy, the protein requirement increases by 25 grams per day.

Carbohydrates

Carbohydrates are the main source of energy. Complex carbohydrates such as whole grain products and vegetables should be preferred.

Fats

Unsaturated fatty acids, especially omega-3, are important for a child’s brain and vision development.

A pregnant woman drinking milk

Vitamins and minerals

Folic acid

Reduces the risk of neural tube defects in the fetus. The recommended dose is 400-600 mcg per day.

Iron

Prevents the development of anemia in the mother and fetus. The daily allowance is 27 mg.

Calcium

Important for bone formation. 1000 mg per day is recommended.

Vitamin D

Promotes calcium absorption and supports the immune system.

Maternal Health Achievement Scheme

Table 1. Recommended daily doses of key nutrients

Nutrient Recommended dose
Protein 75-100 grams
Folic acid 400-600 mcg
Iron 27 mg.
Calcium 1000 mg.
Vitamin D 600 IU

Pregnant woman against a background of healthy foods

Nutritional recommendations for different trimesters

First trimester

  • Increase folic acid intake.
  • Pay attention to sources of B vitamins.
  • Avoid toxic substances and allergens.

Second trimester

  • Increase protein and iron intake.
  • Add foods rich in calcium and vitamin D to the diet.

Third trimester

  • Control calorie intake to prevent overweight.
  • Increase intake of omega-3 fatty acids for fetal brain development.

Foods to avoid

  • Raw or undercooked foods: meat, fish, eggs.
  • Fish with high mercury content: shark, king mackerel.
  • Unpasteurized dairy products: risk of Listeria infection.
  • Alcohol and caffeine: may adversely affect fetal development.

Table 2. Examples of foods to avoid

Product Reason
Raw seafood Risk of infection
Unpasteurized milk The possibility of listeriosis
Alcohol Risk of birth defects
Caffeine in large quantities Risk of low birth weight

A pregnant woman on a walk

Current research and its findings

Current research emphasizes the importance of the gut microbiome during pregnancy.

A healthy maternal microbiome influences the immune system, metabolic and mental health of both the mother and the fetus.

Consumption of probiotics and prebiotics found in fermented foods and dietary fiber helps to strengthen immunity, improve digestion and reduce the risk of allergies in the baby.

A pregnant woman is cooking a meal

Vitamin D plays a key role in preventing pregnancy complications such as pre-eclampsia and gestational diabetes.

It supports the immune system and promotes proper fetal development.

Vitamin D deficiency can increase the risk of these complications, so it is important to maintain vitamin D levels through diet (fatty fish, egg yolks, fortified foods), moderate sun exposure and, if necessary, supplementation as prescribed by your doctor.

A comprehensive approach that integrates knowledge of the microbiome and vitamin D into the diet is key to maternal and child health.

A balanced diet, regular medical check-ups and an individualized approach will help to create optimal conditions for a healthy pregnancy and baby’s development.

A pregnant woman reading a book

Practical tips

  • Fractional eating : eat small meals 5-6 times a day.
  • Hydration: drink at least 8 glasses of water a day.
  • Consult a specialist : consult a doctor before introducing new products or supplements into your diet.

Conclusion

Proper nutrition during pregnancy is the key to the health of mother and child.

By following modern recommendations and listening to your body, you will create optimal conditions for the favorable course of pregnancy and the development of the baby.

About the Author

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Kateryna Braitenko is a Ukrainian journalist and author specializing in writing articles for pharmaceutical publications. She holds a philology degree from Donetsk National University and a pharmaceutical degree from the National Pharmaceutical University in Kharkiv. She lives in Kyiv and continues her career, covering relevant issues in medicine and pharmaceuticals.





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