Saturday, June 3, 2023

What should be a healthy diet for a pregnant woman?

Healthy food is important to maintain a healthy body. This is even more important in the case of a pregnant woman as the food and nutrients that her body receives go directly to the developing baby.

Experts at the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, explain that a healthy diet for a pregnant woman has the same basic principles as healthy eating. However, the health body clarifies that there are certain nutrients that should be given priority in the diet during pregnancy.,

It is important to follow the medical recommendations of the doctor who monitors the progress of the pregnancy, especially if he recommends abstinence from certain foods or preference for others.

folate or folic acid

This nutrient is important for helping prevent birth problems of the baby’s brain and spinal cord. according to the Mayo Clinic 400 mcg of folic acid per day is needed before conception and between 600 mcg and 1000 mcg during pregnancy.

Foods rich in this nutrient are: citrus fruits, lentils, beans, peas and dark green leafy vegetables. Supplementation is not recommended without the supervision of an obstetrician.


Calcium is a very important mineral to keep bones strong. Food Is The Key To Getting It, Here’s How He Explains It Medline Plus, US National Library of Medicine website. “Your body can’t make calcium. You only get calcium from the food you eat or from supplements. If you don’t get enough calcium in your diet or your body doesn’t absorb enough of it, your bones can become weak. may or may not develop properly.

In the case of pregnant women, experts suggest that adults need 1,000 mg a day and teenagers need 1,300 mg a day.

Some foods rich in calcium are: broccoli, kale, salmon, spinach, dairy products etc.


One of the most common anemia is iron deficiency anemia. Pregnant women require twice as much iron as non-pregnant women., This is important because the body needs iron to make more blood to supply oxygen to the baby.

“Severe iron deficiency anemia during pregnancy also increases the risk of preterm birth, low birth weight babies and postpartum depression,” Mayo Clinic details.

Some rich sources of iron include grains, spinach, beans and poultry.

pregnancy and back pain

Back pain is a common symptom during pregnancy. It can get worse over the months. so Mayo Clinic offers some suggestions for reducing it. Likewise, it is recommended to talk to the doctor who is following the progress of the pregnancy to look for options that can help reduce this discomfort.

  • When standing, keep your feet wide apart for better support.
  • Choose a chair that gives good support to your back while sitting. If you feel uncomfortable, place a small pillow behind your lower back.
  • Avoid high heels that cause the body to lean forward.
  • It is recommended to use a maternity support girdle. For some pregnant women, this can be helpful and help them deal with back pain.
  • Lift weights the right way. When lifting an object, it is recommended to sit down and rise with your feet. You should not bend at the waist or make efforts with your back. If you can’t bend down, it’s best to ask for help.
  • To sleep it is recommended to sleep on your side, and not on your back. Bend your knees. A pillow or cushion can be placed between the knees and behind the back.
  • You can try the test by applying heat or cold to the lower back.
  • Stand tall and with a straight back.
  • Keep your chest up.
  • Keep your shoulders back and relaxed.

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