Healthy Pregnancy Diet - Right Level of Iron & Calcium
Supplements For Healthy Pregnancy Diet
Even though you're taking a pre-natal vitamin, it's essential that you get vitamins and minerals from the foods you eat. This is especially true for calcium and iron.
How Much Calcium Needed For A Healthy Diet During Pregnancy
Calcium is a vital building block for your baby's bones and teeth and also helps to preserve your bone strength. Women younger than 19 need 1,300 milligrams (mg) each day; those of 19 and older need 1,000 mg daily.
Each of the following is equal to one serving (300 mg) of calcium. Try to eat four servings every day for a healthy diet during pregnancy.
200 ml milk or yoghurt
40 g hard cheese
40 to 50 g cottage cheese
225 g cooked, fresh green vegetables
How Much Iron Needed For A Healthy Diet During Pregnancy
Iron helps to create blood cells and prevents anaemia. When you're pregnant, you need 27 mg of iron daily (usually included in your pre-natal vitamin preparation).
Most women need to take additional iron supplements during pregnancy because it's hard to get the desired amount from food alone. To boost your iron intake, aim for at least four servings a day of these healthy foods during pregnancy:
75 g dried fruit, like apricots, raisins or prunes
150 g cooked dried beans, dried peas or lentils
50 g dark green leafy vegetables
1 slice wholewheat bread or 28 g wholegrain cereal
56 g almonds or walnuts
56 g red meat
Visit our healthy pregnancy section for more tips & guide to staying healthy during pregnancy. Also, know Pregnancy Diet Tips more about healthy diet tips for pregnancy to ensure the well being of both you & your baby during the entire journey of pregnancy.
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