Your wife would require around 300 calories apart from the usual calorie intake during pregnancy. Nausea can make it hard to maintain a balanced diet but encourage your wife to eat nutritious food. She must reduce the intake of sugar, fat, and cholesterol and avoid the consumption of alcohol, caffeine, saccharin, unpasteurized milk, etc. Here are some things your wife can include in her diet during pregnancy:
Iron is very important during pregnancy. There is a variety of foods that have iron such as green leafy vegetables, meat, dry fruits, whole grain, fish, dried beans, peas, poultry, lentils, and fruits. Approximately 27 mg of iron is required by a pregnant woman daily.
Folic acid –
The required amount of Folic acid is 400 mcg per day, prenatal vitamins have this measure of folic acid. Folic acid is found in rajma, green leafy vegetables; spinach and broccoli. Sources also include citrus fruits, beans and legumes, whole grain, and nuts. Pregnant women need 300μg as well as 400 mcg supplement per day in the first twelve weeks.
Pregnant women require a thousand milligrams of calcium per day. Women below the age of nineteen require 1300 milligrams. Food which has calcium are dairy products, almonds, sesame seeds, dark green leafy vegetables, fish, tofu, rice beverage, etc.
During pregnancy, a woman needs vitamins for the healthy development of the fetus. She especially needs the vitamins A and D. Vitamin A is found in a number of fruits and vegetables which are yellow or red in color like papaya, carrots, apricots, oranges, capsicum, lettuce, pumpkin, sweet potato, etc. The daily requirement for Vitamin A is 770 mcg during pregnancy, the amount should not be more than 3000 mcg on a daily basis. Vitamin D is found in grain, some milk products, soy, meat, oranges, fish, eggs, etc. You can find out what suits your wife. About 600 mcg of Vitamin D is needed during pregnancy.
She must eat food with protein such as beans meat, fish, eggs, pulses, etc. Some fish contain a harmful level of mercury, so avoid such fish. Approximately 75 – 100 g protein is required per day. At least three servings of proteins on a daily basis is needed for the healthy development of a fetus.
Keeping these few important foods in a diet during pregnancy will help keep your wife and child healthy. Hope you found this article useful. Keep posted for some more insightful articles.