Healthy Food For Pregnant Women

The development and health of the baby in the womb depends on the nutrients you consume while pregnant. Pay close attention to healthy food choices for pregnant women to keep mothers and fetuses healthy.

When you're pregnant, you do not really need to eat too much as if for two people. In fact, you just need to add about 300 extra calories, which is roughly equivalent to a banana and a bowl of cereal with low-fat milk.

Healthy Food For Pregnant Women

It's just, of course, important to meet these nutritional needs from a variety of different foods. For example folic acid plays a role in avoiding congenital defects, calcium and protein for the formation of body tissue and bones of babies, and iron to help red blood cells carry oxygen to the fetus.

Here are some food and beverage groups that are recommended for consumption, along with its benefits:

Water

Drinking enough water can prevent premature birth, hemorrhoids, constipation, excessive swelling, and bladder infections. During pregnancy, you are advised to consume approximately 2.5 liters (equivalent to 10 cups) of water a day. This fluid can also be obtained from foods such as fruits with high water content, juice, or milk. But keep in mind that some drinks such as soft drinks with high sugar content can cause hypertension or weight gain.

Vegetable and fruit

Vegetables and fruit are the main components of a healthy diet for pregnant mothers. It is recommended to consume at least five servings of different vegetables and fruits each day to get various vitamins, minerals, and fiber. Green vegetables such as spinach and kale contain lots of vitamins A, K, C and folic acid that are important for eye health.

Lean meats, fish, and eggs

This food group is rich in protein content that is important for fetal growth, especially in the second and third trimesters in the womb. Eggs are also rich in choline that supports brain development and fetal body, and help reduce the risk of neural tube defects. Meanwhile, salmon rich in omega 3 is good to keep the mood of pregnant women as well as the development of the fetus. However, to avoid exposure to mercury, it is advisable not to consume more than 340 grams of salmon in a week. In addition, lean meat is a source of high-quality protein. But avoid processed meats such as sausages that may contain bacteria or parasites.

Nuts

Nuts play a role in meeting the needs of pregnant women's fiber, thus preventing constipation and hemorrhoids (hemorrhoids). In addition, this food group is rich in calcium, folate, iron, and zinc.

Food sources of carbohydrates

Whole wheat is rich in nutrients, fiber, vitamin E, and selenium is good for fetal development. This material you can get among others in oatmeal, wheat bread, pasta, or brown rice.

Milk and derivative products

Milk and dairy products, such as yogurt, are rich in calcium that helps bone formation in infants and maintains healthy bones.

Supplement

Although you already eat various types of food, you may still miss certain nutrients. Vitamin supplements may be needed to keep them. One of the usual supplements given is TTD (Tablet added blood) which has an equivalent content of 60 mg of elemental iron and 400 mcg of folic acid. However, you need to consult your doctor first.

It is important to get a variety of different nutritional intake so that all the body needs of pregnant women and fetus remains sufficient.

Also Read : Rows of Food For Diabetes Patients Good and Bad

Meticulously Preparing the Food of Pregnant Women

Processing your own food is one way to maintain the quality and health of ingredients that enter the body. Here is a guide for prospective mothers to prepare their own healthy food for pregnant women:

• Wash all vegetables and fruits to be cleaned from the remains of soil that can contain toxoplasmosis.
• To avoid contamination (such as campylobacter, salmonella, and E.coli), separate raw food storage, especially meat, with ready-to-eat food in the refrigerator.
• Use a different cutting board to cut raw meat for the same reason above.
• Cook the meat until it is completely cooked. Watch carefully so as not to leave a red color, especially for meat that is still covered in leather. Likewise when cooking eggs.
• Wash your hands and all kitchen utensils used for cutting and processing raw meat.
• Know and avoid some types of harmful foods for pregnant women such as raw foods and liver.

In addition, pregnant women who are suffering from certain conditions, such as gestational diabetes, are advised to consult and adhere to dietary restrictions and advice on appropriate foods for consumption.

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