Sample Meal Plan - Expectant Mum - MumsVillageChildren who need the most love will ask for it in the most unloving.
However, some of the nutrients and minerals need special care during pregnancy;
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Synthetic form of folate found in supplements and fortified foods are known as folic acid
How much you need: .. 800 micrograms of folate or folic acid daily before conception and during pregnancy
source The good: Fortified cereals are a great source of folic acid. Green leafy vegetables, citrus fruits, and dried beans and peas are a good source of natural folate.
You and calcium your baby needs for strong bones and teeth. Calcium also helps the circulatory, muscular and nervous systems run normally you
How much you need. 1,000 milligrams per day; Healthy pregnant teenagers require 1,300 milligrams per day
A good source :. Dairy products are a good source of calcium. sources of non-milk including bone soup, broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium.
Vitamin D also helps build your baby's bones and teeth.
How much you need: 600 international units (IU) per day
Good source :. fatty fish, like salmon, are good sources of vitamin D. Other options include fortified milk and orange juice
Protein is essential for the growth of your baby, especially during the second and third trimester
How much do you need :. 71 grams a day
Good sources: Lean meat, poultry, fish and eggs are a great source of protein. Other options include dried beans and peas, tofu, dairy products, and peanut butter.
Your body uses iron to make hemoglobin, the protein in red blood cells that carry oxygen to your tissues. During pregnancy, blood volume expands to accommodate changes in your body and help your baby make her entire blood supply - doubling your need for iron
If you do not get enough iron, you may become. tired and more susceptible to infection. The risk of premature birth and low birth weight may also be higher. Spirulina, Moringa and similar powdered supplements are readily absorbed source of iron, especially for those who do not eat much red meat
How much do you need :. 27 milligrams per day
Good sources: lean red meat, poultry and fish are good sources of iron. Other options include the iron-enriched cereals, nuts and vegetables.
Below is a sample meal plan you can play around with during pregnancy to achieve optimal health for you and your unborn baby.
During your first trimester, you need a lot of foods rich in folate, folic acid supplement in addition to you. If you experience morning sickness, foods rich in vitamin B6 can help to relieve nausea. Ginger is also a favorite tested to relieve nausea
NB :. Do not drink tea or coffee with a meal because it hinders the absorption of iron in the body. Drink 30 minutes before or after your main meal. When you cross over into the second trimester, eat foods rich in omega 3 fatty acids. This will help your baby's brain development. Foods rich in calcium and vitamin D will produce strong bones and teeth
Last during the final stretch -. The third trimester, vitamin K-rich foods is important because it helps the blood to clot during birth
Tip: Bananas are a good snack to start because they release energy slowly
You might also like :. 6 Tips for Your Stocking Maternity Wardrobe
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supplements are not a good substitute for the real deal. There are several places that you can get a list of what to eat and this reduces the craving.
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