Don't worry, we discuss pregnant women's nutrition here

 

Nutrition for pregnant women is one of the main factors determining the health of the mother and fetus. Lack of nutritional intake during pregnancy and a poor lifestyle, making the fetus at higher risk of experiencing disorders, such as less birth weight, growth and developmental obstacles, to birth defects .

After you are declared pregnant , that's when you have to start to be careful in choosing the food intake to be consumed. This is because every food you consume will be absorbed by the fetus as nutrients for growth and development. If necessary, additional nutritional intake can be obtained from prenatal supplements prescribed by the doctor.

Don't worry, we discuss pregnant women's nutrition here

Various Nutrients that Pregnant Women Need

Experts recommend that pregnant women with normal weight consume 1800 calories in the first trimester, 2200 calories in the second trimester, and 2400 calories in the third trimester. So that the baby in the womb can grow and develop properly, you are advised to consume the following food intake as a source of nutrition for pregnant women.

  • Carbohydrates
    Carbohydrates recommended for mothers pregnant are those that contain starch, for example rice, pasta, and bread. You are encouraged to eat foods that contain carbohydrates as much as 8 to 10 servings every day. Carbohydrates will be converted into energy as a nutrition for pregnant women and the growth of babies in the womb. Research shows that a low-carbohydrate diet during pregnancy risks causing a baby to be born handicapped.
  • Protein
    When you are pregnant, you need at least 40 to 70 grams of protein every day. You can also meet your daily protein intake by eating, meat, eggs, tofu, milk, seafood including fish or shellfish, and nuts. The need for this protein can be met when you consume three to four servings of protein every day. For example, to meet the daily protein needs of pregnant women, you can consume two glasses of milk, and 200 grams of lean meat.
  • Iron
    .
  • Folic acid
    From the beginning to the age of pregnancy 12 weeks, you are encouraged to take 400 mcg of folic acid supplements per day. In addition, you also need natural folic acid called folate. The source of folate is green vegetables such as broccoli and spinach, nuts, avocados and papaya. Some margarine and cereal have also been enriched with folic acid. The function of folic acid in pregnant women is to prevent babies from having neural tube defects.
  • Fiber and vitamins
    When you are pregnant, you need 200-450 grams of vegetables and 350 grams of fruit every day. Fiber content in vegetables and fruits is useful to help the digestive system during pregnancy and prevent constipation while pregnant. In addition, these foods also contain various nutrients needed during pregnancy, such as vitamins and minerals.
  • Fat
    You too need fat as nutrition for pregnant women. There is no minimum fat limit that you must consume every day. Even so, of course it is not recommended to consume fat excessively. Also, choose healthy sources of vegetable fats, such as whole grains, nuts and avocados.
  • Calcium
    Eating three glasses of milk or soy milk every day, is considered sufficient to meet the calcium needs of pregnant women. Other choices that can be consumed to meet your daily calcium intake are sardines or calcium-fortified orange juice. If you like cheese as a substitute for the foods that have been mentioned, prioritize the low-fat ones. Yogurt low in fat can also be a good choice, because one cup of yogurt has more calcium than a glass of milk.

Maternal nutrition Pregnancy can vary in size, depending on age, weight, gestational age, and physical activity of each pregnant woman. Therefore, it is recommended to consult your obstetrician about the portion of food you need to consume, as well as the type and dosage of supplements, if needed.

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