Pregnancy is the period in which the sperm fertilizes the egg, and forms new human organisms, and lactation is the process to release milk from the mammary glands in women’s breasts. Healthy pregnant, breastfeeding women need between 300-500 calories per day to meet their energy needs which is beneficial for their baby’s growth. Pregnant and lactating women need more nutrition than other women to maintain their baby’s health. Nutrition suggests that pregnant, lactating ladies should intake dense fiber foods that have a large amount of protein, calcium, iron, iodine, vitamin D, and others etc.
The Dietary Guidelines recommended that lactating women should consume “290 milligrams of iodine and 550 milligrams of choline” per day. A nutrition and well-balanced diet plays a vital role in the healthy nourishment of the baby and makes them strong.
Here are some suggested diet plan foods that make pregnant and lactating women healthy and disease-free.
Folate:
Folate plays a crucial role in pregnancy and lactating women. It is the essential nutrient for the early stages of pregnancy when the baby is forming and also for DNA synthesis which is critical for the development of the fetus during pregnancy. Folate foods can be achieved from various foods such as leafy green vegetables, cereals, orange juice, and some nuts. It is recommended that pregnant women should consume 600-800 micrograms of dietary folate and lactating women should consume 500-600 micrograms per day.
Calcium:
Calcium plays a vital role in developing a fetus and produces an adequate amount of milk for a newborn baby. It helps to maintain energy levels for pregnant and lactating women and builds teeth and strong bones. Insufficient amount of calcium increases the risk of health conditions like preeclampsia during pregnancy. Pregnant and lactating women should consume 1000 milligrams of calcium per day. Sources of calcium are vegetables, almonds, and fortified plant-based milk dairy products such as cheese, yogurt, and milk.
Carbohydrates:
Carbohydrates are the primary source of energy providing physical strength for women’s pregnancy. During pregnancy and lactation, women need a proper amount of carbohydrates 175-210 grams that is sufficient for the healthy development of the baby. The best source of carbohydrates is bread, popcorn, potatoes, corn, cherry pie, grains, legumes, and fruits such as apple, bananas, mangoes, oranges, and melons. The glucose provided by carbohydrates is the primary fuel for maintaining maternal and brain function.
Fiber:
High-density fiber foods such as apples, beans, broccoli, avocado spinach, etc. play a vital role in the healthy development of babies and the healthy production of breast milk. Fiber foods reduce cholesterol levels and improve heart health which is essential during pregnancy. Before pregnancy, women should take 400 micrograms of fiber per day, but during pregnancy, women should take 600 micrograms of fiber per day. Breastfeeding women should consume 500 micrograms per day. These fiber foods help to prevent iron deficiency-related anemia. Dietitian refers to pregnant and lactating women should take sufficient amounts of fiber.
Iodine:
Iodine supports hormones to support the healthy development of the fetus, and women need extra iodine during pregnancy. Women should consume iron 220 mcg per day during pregnancy and lactating women should need to consume 290 mcg per day. Breast milk contains a huge amount of iodine and many infant formulas also contain iodine. So, women should consume iodine foods such as seafood, eggs, berries, pineapple, and beans which are important for preventing mothers from disease during pregnancy. This is essential for the healthy development of the baby’s brain. Iodine should be added in the diet plan of lactating and pregnant ladies.
Iron:
Iron is a very essential nutrient for the pregnant and lactating women. Iron is achieved from some foods such as plants, eggs, nuts, poultry, fish, etc. It is essential in the formation of blood cells in the baby. A special type of iodine such as potassium iodide leads to preventing thyroid damage. Iron deficiency causes harmful diseases such as anemia one of the reasons for fatigue, weakness, and decreased immunity in pregnant ladies. It is recommended that pregnant and breastfeeding women should take 150 grams of iodine.
Protein:
Protein is the building block of the healthy development of the child during pregnancy. It plays a vital role in the formation of tissues, cells, and bones for a new baby. It is also a key component of producing breast milk. Protein is found in various foods such as peanut butter, pasta, salmon, chicken, low-fat cottage cheese lean beef etc. Pregnant women need a higher amount of protein than other women who are not pregnant. During pregnancy and lactation, a robust immune system is required to protect both women and children from harmful diseases.
Vitamin B12:
Vitamin B12 can be achieved from various nutrition such as fortified cereals, dairy products, fish etc. It increases breast milk, maternal and protects the mother from health issues such as spina bifidia and another central nervous system. It is essential for the formation of red blood cells and spinal cord in the baby. Those ladies who do not take the proper amount of Vitamin B12 face challenges to their health and also the baby. Pregnant and lactating should add a sufficient amount of Vitamin B12 in their diet plan.
Recommended Diet Chart for Pregnant and Lactating Women:
Here are the charts that recommend per day nutrients that pregnant and lactating women should add in their diet which is very necessary to make them healthy and disease-free.
| Nutrient | Non-pregnant | Pregnant | Lactation |
| Vitamin A (microgram/d) | 700 | 770 | 1300 |
| Vitamin D (microgram/d) | 5 | 15 | 15 |
| Vitamin E (microgram/g) | 15 | 15 | 19 |
| Vitamin K (microgram/d) | 90 | 90 | 90 |
| Folate (microgram/d) | 400 | 600 | 500 |
| Vitamin B6 ( milligram/d) | 1.3 | 1.9 | 2 |
| Vitamin B12 (microgram/d) | 2.4 | 2.6 | 2.8 |
| Iron (milligram/d) | 18 | 27 | 9 |
| Calcium (milligram/d) | 1,000 | 1,000 | 1,000 |
| Vitamin C (milligram/d) | 75 | 85 | 120 |
| Phosphorous (milligram/d) | 700 | 700 | 700 |
| Zinc (milligram/d) | 8 | 11 | 12 |
Foods to avoid:
Pregnant and lactating women should avoid junk foods and foods that are very harmful to the baby’s proper growth and health. Here the some suggested food that should be avoided:
- Alcohol
- Raw eggs
- Raw meat
- Hot dogs
- Raw poultry
- Raw shellfish
- Smoke seafood
- Unpasteurized dairy products such as milk
- Untreated drinking water is very harmful.
- Certain fish with high mercury content as swordfish and tilefish.
The best way to maintain health during the duration of pregnancy and period of feeding is to follow a healthy diet plan as above mentioned foods. Foods that have a proper quantity of some nutrients as calcium, vitamins, protein, iron iodine, etc. should be added to their dietary chart. It is saying that: “a healthy mom is a gift for the baby”. The best Diet for Pregnant and Lactating Women diet maintains women’s lives, and their health and prevents them from diseases such as depression, stress, destruction of cells, reduction of red blood cells, and others. In this period, women should consult with their healthcare doctors and dietitians for advice about their health.
