Pregnancy is a magical moment for a woman and her family. Ensuring a healthy lifestyle before, during and after pregnancy is the key to having a healthy mom and baby.
Higher nutrient requirements are needed by pregnant women. However, proper nourishment during pregnancy is hard to achieve as cravings are unpredictable, plus the fact that vomiting is common especially during the first trimester. There is also a misperception that pregnant women should double their food intake due to the baby in their womb, thus, leads to “overeating”. Based on the recommendation, only 300 calories should be added from the normal recommended energy intake (1860 calories).
There are certain nutrients which are highly important during pregnancy:
- Folate – reduces risk of birth defects
- Iron – helps reduce anemia of the mom
- Calcium – important for the development of baby’s bones and teeth. If a pregnant woman does not have enough calcium, it is taken from her bones for the baby’s development
- Vitamin A and C- help strengthen the immune system
- Fiber – Important to have a healthy gut
Table 1. Recommended Energy and Nutrient Intakes
| Group | Energy (Kcal) | Protein (g) | Vitamin A (mg RE) | Vitamin C (mg) | Thiamin (mg) | Niacin (mg) | Folate (ug) | Calcium (mg) | Iron (mg) |
| Female (19-29 yrs old) | 1860 | 58 | 500 | 70 | 1.1 | 1.1 | 400 | 750 | 27 |
| Pregnant | 1860 plus 300 | 66 | 800 | 80 | 1.4 | 1.7 | 600 | 800 | 27-38 |
| Lactating | 1860 plus 500 | 81 | 900 | 105 | 1.5 | 1.7 | 500 | 750 | 27-30 |
Source: Food and Nutrition Research Institute
There are certain food items which are high in the above-mentioned nutrients.
- Apple – high in Vitamin A and C
- Malunggay – high in Vitamin A, iron, folate and calcium
- Broccoli – high in Vitamin C and fiber
Freshly squeezed juices are important natural supplements to help meet the essential nutrients during pregnancy. Green Vegan Detox is recommended to be consumed everyday on top of meals as one bottle of this juice is a high source of folate, iron, calcium, Vitamin A, Vitamin C and fiber.
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