Nutrient Needs for Pregnant Women
By: Caroline Johnson
Foods Pregnant Women Should Consume
Milk
Pregnant women need a good source of calcium to not only keep their bones strong but also keep the baby inside them healthy and to help the babies bones grow and develop in the womb.
Vegetables
Vegetables have very good sources of vitamins and minerals. They are energy foods that pregnant women need to stay up beat and have motivation and energy during pregnancy.
Bananas
Pregnant women need a good source of potassium to keep them healthy and to help with the cramps and aches they have during pregnancy.
Broccoli
This veggie is rich in not only calcium and folate but broccoli is also rich in fiber and disease-fighting antioxidants. Broccoli has plenty of vitamin C and also will help your body absorb iron when it's eaten with an iron-rich food, such as whole wheat pasta or brown rice.
Eggs
Eggs are an excellent alternative protein source, since they contain all the essential amino acids your body needs, especially pregnant women.
Whole-Grain Bread
Whole-grain bread supplies pregnant women with a good share of your iron and zinc. By swapping your traditional white bread for a whole-grain variety, you can make sure you're consuming the recommended 20 to 35 daily grams of fiber.
Calorie Needs for Pregnant Women
During the first trimester you actually won't likely need any additional calories but during the second trimester you should up your daily calorie intake by 300 to 350 calories per day which is equal to two glasses of skim milk and a bowl of oatmeal. During your third trimester you'll need about an extra 500 calories per day. If you are carrying multiples then you should add an additional 300 calories a day for each baby.
Sample Meal for a Pregnant Woman
Water
Turkey, Lettuce and Tomato Sandwich on Whole-Grain Bread
Orange
This is a sample meal for a pregnant woman because this meal includes water, grains, fruits, vegetables, protein, vitamins and minerals. The turkey on the sandwich is high in protein to help the babies bones and skin develop. The whole-grain bread is rich in many different grains needed for a healthy balanced diet.