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Your Daily Requirements During Pregnancy

what you should eat when you're pregnant

During pregnancy, your body requires a higher intake of certain nutrients in order to support the growth of the baby. These requirements increase as your pregnancy progresses. Here are the top five daily requirements during pregnancy:  Folic acid is essential for pregnant women because it helps to form the neural tube, which becomes the baby’s brain and spine. You need 400 micrograms (mcg) per day. Get your folic acid from fortified foods such as cereal, juice, and smoothies, or take a supplement. Vitamin B12 helps the body to produce red blood cells, energy, and DNA. You need 2.4 mcg per day, which you can get from food or a supplement. Iron is important for developing the baby’s brain and spine. You need 18 mg per day; most of this iron comes from food. However, you may need to take a supplement if you don’t eat enough red meat or poultry. Zinc is important for healthy skin, hair, and nails as well as cell growth and division. 

How much calcium do you need?

what you should eat when you're pregnant

Calcium is one of the most important minerals for pregnant women. It helps to form and maintain bones and teeth, and to ensure a healthy pregnancy. A pregnant woman needs 800-1200 mg of calcium each day, which is equivalent to about 2 cups of milk or 3 cups of yogurt. However, it’s important to note that not all sources of calcium are equal. While milk and yogurt are high in calcium, some vegetables, such as broccoli and kale, contain significantly more. calcium is important for pregnant women to consume because it helps to form and maintain bones. A pregnant woman needs 800 mg of calcium a day, but the Centers for Disease Control and Prevention (CDC) recommends that pregnant women also take 1200 mg of calcium, especially if they are at risk for osteoporosis.

How to get your calcium needed throughout pregnancy?

what you should eat when you're pregnant

You don’t need to completely overhaul your calcium intake during pregnancy, but you do need to be aware of the specific needs your body will have. Calcium is important for fetal development and healthy bones. Here are a few ways to get the calcium you need:  Eat dairy products, such as yogurt, cheese, and milk. Eat legumes, such as black beans and lentils. Add fortified foods to your diet, such as soy milk or cereal. what you should eat when you’re pregnant?A good source of calcium is milk, yogurt, cheese, or fortified cereal. A good source of calcium is dairy products. Calcium helps to maintain bone density and can help reduce the risk of developing osteoporosis in later life. Other good sources of calcium include tofu, leafy greens, and nuts. During pregnancy, calcium is essential for the development of the baby’s bones and teeth. A good source of calcium is dairy products, such as milk, cheese, and yogurt. Other good sources of calcium include dark leafy greens, sesame seeds, and tofu. During pregnancy, your daily requirements for certain nutrients may increase dramatically. Make sure you are getting the recommended amounts of minerals, vitamins, and other key nutrients to keep you and your baby healthy. Speak to your doctor or midwife about which supplements might be necessary for you during this time.