Mother, This List of Vegetables and Fruits Recommended While Pregnant
Eating a variety of vegetables and fruits is the best way to meet the nutritional needs of pregnant women. In order for Mother easier to choose which should take precedence, please refer to the following list.
Fruits and vegetables can meet the extra calories in pregnancy, which is about 350-500 calories per day, especially in second and third trimesters. At least Mother needs to consume about two cups of fruit and three cups of vegetables in one day. To get a variety of nutrients, it is advisable to choose vegetables and fruits of different colors.
Vegetable Choice for Pregnant Women
In order to maximize the benefits, fill in the Mother's shopping cart with some of the following vegetable options for daily consumption.
- Nuts
The benefits of nuts as a source of protein, fiber, iron, calcium, magnesium, potassium, and folic acid (vitamin B9) are important for pregnant women. Folate deficiency can cause the baby to be born with less weight, until more at risk of infection and disease later in life. There are a wide selection of nuts that can be consumed, including red beans, long beans, soybeans and peanuts.
- Potato
Potatoes are rich in vitamin A which is essential for the development of tissue and baby's body cells in the womb. In addition, vegetables can also reduce blood sugar levels and healthy digestion. During pregnancy, Mother is advised to increase vitamin A consumption up to 10-40%. However, make sure the consumption of vitamin A derived from animal flesh such as beef liver is not excessive, because it can cause poisoning.
- Broccoli
- Spinach
Eating green vegetables, like spinach, can be a source of iron, iron, folic acid and calcium for pregnant women.
Nutritious Fruit Full range
Instead of eating light snacks that do not necessarily contain beneficial nutrients, then eating fruit can be an option. Below are some fruit choices that can help nourish the fetus.
- Avocado
Avocados contain more potassium than bananas, you know, Bun. This substance can help relieve foot cramps that are often experienced by pregnant women. Healthy fats in it are needed to help build the body tissue, brain, and baby skin in the womb. In addition to containing monounsaturated fatty acids, avocados are also rich in B vitamins, fiber, vitamin K, vitamin E, potassium, vitamin C.
- Fruit berry
Berry groups, such as strawberries and blueberries, are healthy snacks because they contain a low glycemic index. In addition to not causing an increase in blood sugar levels, berry is also rich in fiber and fluids, vitamin C, antioxidants, and carbohydrates. Do not forget, Bun, better fruit consumption berry fresh than already processed.
- Dried fruit
Do not hesitate to eat dried fruit, like dates, as a distraction. Generally this fruit is rich in fiber, vitamins, minerals and calories. Even the nutrients they contain are called about the same as fresh fruit juices. Eating dates high in iron, potassium and fiber can help make labor easier. Even so, choose dried fruits that do not contain extra sugar, yes, Bun.
- Banana
In addition to potassium-rich, the benefits of bananas as well as a source of fiber, vitamin C and vitamin B6 that help pregnant women relieve constipation. This fruit also contains phytonutrients ie natural plant-based nutrients such as flavonoids and anthocyanins, is also convenient to eat when Mother feels nauseated.
- Orange
In addition to rich in fiber, folate, and vitamin C, the benefits of oranges are also like fluids that contribute to the needs of body fluids. In addition, vitamin C helps the formation of collagen, bone, and baby teeth in the womb, also helps the absorption of iron.
- Mango
- Apple
In addition to being rich in vitamin C, A, and potassium, there are studies that found that pregnant women who eat apples are less likely to have allergies and asthma.
Tips for Preparing Vegetables and Fruits
Eating vegetables and fruits can help fetal growth, while reducing the risk of gestational complications and diabetes. In addition, eating vegetables and fruits during pregnancy also makes Mother's weight easier to return to normal after giving birth.
Although it is a source of nutrition, but note the process of preparing vegetables and fruits before consumption. For example, raw washed crabs still have a contaminated risk of Salmonella . Pregnant women are advised to consume cooked sprouts. In addition, stay alert if Mother has a history of vegetable or fruit allergies, such as peanut allergies.
Here are some guides for preparing vegetables and fruits for pregnant women:
- Do not forget to wash all fruits and vegetables before consumption.
- In order not to get bored, though fruit and vegetables in different ways, such as freshly consumed in salad, boiled, sauteed or steamed. In addition, vegetables can also be baked lho , Bun, with a certain blend of spices. Vegetables and fruit can also be processed into beverages, such as juice, smoothies, or yoghurt.
- Add fruit or vegetables to Mother's daily menu. For example, by mixing into a cereal or used as a bread complement.
- Try fruits from other regions or countries that have not previously been Mother of consumption.
- If possible, Mother can buy organic vegetables and fruits that are free from pesticides. Remove the rotten or dented parts to remove bacteria.
- We recommend that the fruit be consumed immediately after the cut.
- When storing fruits in the refrigerator, it's best to separate them from raw meat, Bun.
So what are the vegetables and fruit of choice, Mother? Come, do not hesitate to include various types of vegetables and fruits in the daily diet. If necessary, consult with your doctor for appropriate vegetable and fruit choices for Mother's condition.
