Pregnancy Nutrition
Personalized dietary advice and prenatal vitamin guidance for a healthy pregnancy. Dr Rashmi Bastakoti provides comprehensive nutrition counseling for expectant mothers.
Key Nutrients During Pregnancy
Folic Acid
Prevents neural tube defects. Found in leafy greens, legumes, fortified grains.
Source: 600 mcg daily
Calcium
Builds baby's bones and teeth. Found in dairy, leafy greens, fortified foods.
Source: 1000 mg daily
Iron
Prevents anemia, supports blood volume. Found in red meat, beans, spinach.
Source: 27 mg daily
Omega-3
Brain development. Found in fish, walnuts, flaxseeds.
Source: 200-300 mg daily
Protein
Building blocks for baby. Found in meat, fish, eggs, legumes.
Source: 75-100 g daily
Vitamin C
Immunity, iron absorption. Found in citrus, berries, tomatoes.
Source: 85 mg daily
Vitamin A
Vision, skin development. Found in carrots, sweet potatoes.
Source: 770 mcg daily
Fiber
Prevents constipation. Found in whole grains, fruits, vegetables.
Source: 28 g daily
Nutrition by Trimester
First Trimester
Folic acid, vitamin B6 for nausea
Focus: Leafy greens, whole grains, ginger, lemons
Second Trimester
Calcium, iron, protein for growth
Focus: Dairy, lean meat, beans, eggs
Third Trimester
Omega-3, vitamin K for brain & blood
Focus: Fish, walnuts, leafy greens
Foods to Avoid
Frequently Asked Questions
How much weight should I gain during pregnancy?
Weight gain depends on your pre-pregnancy BMI. Generally, 25-35 lbs for normal weight, 15-25 for overweight, and 28-40 for obese women.
Do I need prenatal vitamins?
Yes, prenatal vitamins are essential. They provide folic acid, iron, and other nutrients that may be difficult to get from diet alone.
Can I eat fish during pregnancy?
Yes, but choose low-mercury fish like salmon, tilapia, and shrimp. Limit to 2-3 servings per week. Avoid high-mercury fish.
How much caffeine is safe?
Limit caffeine to 200mg daily (about one 12oz coffee). Remember tea, chocolate, and soda also contain caffeine.
What helps with morning sickness?
Eat small, frequent meals. Try ginger (tea, candies). Stay hydrated. Avoid strong smells. Eat crackers before getting up.
Get Personalized Nutrition Advice
Expert pregnancy nutrition counseling in Kathmandu.