When a woman is pregnant, of course the mother must be responsible. This means you don't need to share nutrition and food with your baby through you, but also food and nutrition additions for you to improve the development of the baby in the womb for nine months of pregnancy.
During pregnancy, food and maternal stamina must be required. Second trimester and third trimester. Pregnant women need up to 300 calories a day. Incorrect eating or lack of nutrients during pregnancy will have an impact on the development of the baby.
It's just, of course, important to meet the various nutritional needs of different types of food. For example, folic acid participates in avoiding congenital defects, calcium and protein for the formation of body tissues and baby bones, and iron to help red blood cells carry oxygen to the fetus.
The following healthy foods for pregnant women who Liputan6.com summarize from various sources on Friday (12/28/2018).
List of Healthy Foods for Pregnant Women
1. Milk-based foods and drinks
Healthy food for pregnant women is the first food or drink made from milk. Dairy products, especially yogurt, are the right choice for those of you who are pregnant. You can also consume milk and cheese regularly.
Milk can help meet the needs of protein and calcium for the mother and fetus. While probiotic milk products such as yogurt can help reduce risk during pregnancy.
2. Nuts
Healthy food for the second pregnant woman is nuts. Soybeans, peanuts, beans, and peas are the types of nuts that can be used as a source of folic acid, fiber, protein, iron, and calcium that the body needs during pregnancy.
Nutrients are very important for maternal and fetal health, especially in the first trimester. Folic acid, protein, and calcium can prevent the risk of some birth ailments and diseases in babies compilation is born. Read too SHEPAPERIE BLOG.
3. Sweet Potato
Healthy food for the next pregnant woman is sweet potatoes. Sweet potatoes are one of the healthy foods for pregnant women that contain vitamin A. Well, vitamin A is very important for cell and tissue growth in the fetus. When pregnant, women generally agree to increase vitamin A intake by 10 to 40 percent of their daily needs.
However, intake of vitamin A is not too much, because it will cause poisoning. Vitamin A in vegetables and tubers is important for cell growth and development in a growing fetus.
4. Salmon
Healthy food for pregnant women is salmon. Salmon is a source of animal vitamins that must be made healthy food for pregnant women. Salmon contains important omega-3 fatty acids such as EPA and DHA, which are important for brain and eye development in a growing baby. Salmon is also a natural source of vitamin D that is good for mother and baby.
However, pregnant women should consume salmon that is cooked until cooked. Don't eat raw salmon, like sushi or sashimi. Immature fish meat is at risk of contamination with various types of bacteria that endanger fetal growth.
5. Eggs
Healthy food for pregnant women that is nutritious and easily available is eggs. Eggs are good for increasing overall nutritional intake. In addition, in eggs there is also choline, which is an essential nutrient for brain health and fetal development.
6. Broccoli and other green vegetables
Healthy food for pregnant women is broccoli and green vegetables. Broccoli and green leafy vegetables, usually contain lots of nutrients needed by pregnant women. These food sources also contain fiber which can help prevent or treat constipation.
Nutrients are contained among other vegetables such as vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Also, be aware that broccoli and vegetables contain antioxidants that are beneficial for the immune and digestive systems
7. Meat
Healthy food for pregnant women is meat. Beef, fish meat and chicken are high quality sources of protein. In addition, meat contains substances that contain important minerals that are used by red blood cells. Red blood cells are important for delivering oxygen to all cells in the body.
Therefore pregnant women need more iron, because their blood volume also increases during pregnancy, especially in the third trimester. However, meat can be a healthy food for pregnant women if it is ripe until it is fully cooked and in a hygienic way.
8. Drink lots of water
Healthy food for pregnant women who are obliged is water. Water is one of the things that must be consumed during pregnancy. Because the blood volume of pregnant women will increase to 1.5 liters. Therefore, it is important to maintain good body fluid balance.
Symptoms of mild dehydration in pregnant women include headache, anxiety, fatigue, mood disorder, and forgetfulness. Drinking enough water is important, because blood volume increases during pregnancy. Drinking enough water can also help prevent constipation and urinary tract infections during pregnancy.
Processing your own food is one way to maintain the quality and health of ingredients that enter the body. The following is a guide for prospective mothers to prepare their own healthy food for pregnant women:
Wash all vegetables and fruits that will be cooked so that they are clean of the remnants of the soil which can contain toxoplasm.
To avoid contamination (such as campylobacter, salmonella, and E. coli), separate storage of raw food, 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's completely cooked. Look carefully until it leaves no red color, especially for meat that is still coated with skin. Likewise when cooking eggs.
Wash your hands and all kitchen utensils used to cut and process raw meat.
Know and avoid certain types of harmful foods for pregnant women such as raw food and liver.
4 Healthy Snack Foods For Pregnant Women
Following is a list of healthy and practical snacks to be consumed by pregnant women every day and easy to get:
1. Coconut water
Pregnant women need more than three liters of water a day during their pregnancy, where the volume of water flows in the blood of the mother and fetus.
Besides mineral water, coconut water is a good and good choice because it contains natural electrolytes such as potassium which supports blood circulation to be more smooth.
2. Yogurt
The content in yogurt such as protein, calcium, and probiotics can build bacteria that support the immune system, glucose levels in the blood become healthier to the digestive tract.
The constipation that a pregnant woman feels is a common thing during pregnancy, by consuming yogurt will help the mother to smooth her digestion.
3. Salmon
Omega-3 fatty acids in salmon are very good for the baby's brain and eyes. If pregnant women consume these foods mothers will get the benefits of vitamin B and protein.
Salmon which is also low in mercury which can affect the baby's nervous system will be safe for consumption, compared to other fish. Try by baking salmon or adding to your salad. Consumption of safe salmon as much as 12 ounces (maximum) per week.
4. Kinds of berries
Blueberries, raspberries, and blackberries are delicious fruits that can be added to your breakfast menu or your dessert such as cereal or pancakes.
Berries packed with vitamin C, potassium, folate, and fiber will provide a myriad of health benefits for mother and fetus.
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