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ADEQUATE NUTRITION IS KEY TO HEALTHY PREGNANCY

Post by on Friday, December 10, 2021

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It is always important to eat a balanced diet rich in nutrients. Most women can meet their increased needs with a healthy diet that includes plenty of fruits, vegetables, whole grains, and proteins. However, during pregnancy, you would need to increase the amount of nutrients in your food to keep yourself and your baby healthy. 
 
KEY NUTRIENTS YOU NEED
 
According to the American College of Obstetricians and Gynecologists (ACOG), you and your baby need these key nutrients for a healthy pregnancy:
 
??Calcium
Helps to build strong bones and teeth. Main sources include milk, cheese and yogurt. Recommended Daily Allowance(RDA) during pregnancy = 1,000 milligrams (mg).
 
??Iron
Helps red blood cells deliver oxygen to your baby. Sources include lean red meat, dried beans, peas, and iron-fortified cereals. RDA pregnancy = 27 milligrams.
 
??Vitamin A
Helps to maintain healthy skin, eyesight, and enhance bone growth. Carrots, dark, leafy greens, and sweet potatoes are good sources. RDA during pregnancy =770 micrograms.
 
??Vitamin C
Promotes healthy gums, teeth, and bones and helps your body absorb iron. Good sources include citrus fruit, tomatoes and strawberries. RDA during pregnancy = 85 milligrams.
 
??Vitamin D
Aids your body in the absorption of calcium to help build your baby’s bones and teeth. Sources include exposure to sunlight, fortified milk and fatty fish such as salmon. RDA during pregnancy = 600 international units (IUs).
 
??Vitamin B6
Helps form red blood cells and helps your body use protein, fat, and carbohydrates. Rich sources include beef, liver, whole-grain cereals and bananas. RDA during pregnancy = 1.9 milligrams.
 
??Vitamin B12
Helps form red blood cells and maintains your nervous system. Good sources mostly include animal products like liver, meat, fish, poultry, and milk. RDA during pregnancy = 2.6 micrograms.
 
??Vitamin B9(Folic Acid)
Important in the production of blood and protein, also reduces the risk of neural tube defects (a birth defect of the brain and spinal cord). Rich sources include green, leafy vegetables, liver, orange juice, legumes (beans, peas, lentils) and nuts. RDA during pregnancy = 400 to 600 micrograms.

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