Don't worry, we will discuss the nutrition of pregnant women here

Pregnant woman's nutrition is one of the main determinants of maternal and fetal health. Lack of nutritional intake during pregnancy and poor lifestyle habits make the fetus more susceptible to disorders such as low birth weight, growth and development impediments that can cause birth defects.

After being declared pregnant, you must start by choosing food intake carefully. Indeed, every food you consume will be absorbed by the fetus as nutrition for growth and development. If necessary, additional nutritional supplements can be obtained from prenatal supplements prescribed by your doctor.

Various nutrients are needed by pregnant women

Experts recommend that normal-weight pregnant women consume 1,800 calories in the first quarter, 2,200 calories in the second quarter, and 2,400 calories in the third quarter. So that the baby in the womb grows and develops well, it is advisable to consume the following foods as a source of nutrition for pregnant women.

carbohydrate

Carbohydrates that are recommended for pregnant women are those that contain starch, such as rice, pasta, and bread. We encourage you to eat foods that contain carbohydrates up to 8 to 10 servings a day. Carbohydrates will be converted into energy in the form of nutrients for pregnant women and the growth of the baby in the womb. Research shows that a low carbohydrate diet during pregnancy can make a baby paralyzed.

protein

During pregnancy, you need at least 40 to 70 grams of protein a day. You can also meet your daily protein intake by eating meat, eggs, tofu, milk, seafood, including fish or seafood, and nuts. These protein needs 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

The function of iron is to form hemoglobin, which carries oxygen into the body of the mother and fetus through red blood cells. When you are pregnant, your iron needs increase by 50%. This increase in demand is particularly in the second and third quarters. Every day, pregnant women need at least 27 mg of iron. You can satisfy your daily iron intake by eating lean meat, fish, tofu, green vegetables, eggs, and nuts. Don't let iron deficiency increase because it can increase the risk of preterm birth in babies.

Folic acid

From the beginning to the 12th week of pregnancy, it is recommended to take 400 mcg of folic acid supplements a day. In addition, you also need natural folic acid called folate. Sources of folate are green vegetables such as broccoli and spinach, beans, avocados, and papaya. Some margarines and cereals have also been fortified with folic acid. In pregnant women, folic acid is used to prevent babies with neural tube defects.

Fiber and vitamins

During pregnancy, you need 200 to 450 grams of vegetables and 350 grams of fruit every day. The fiber content of vegetables and fruits is very helpful in helping the digestive system during pregnancy and preventing constipation during pregnancy. In addition, these foods contain various nutrients needed during pregnancy, such as vitamins and minerals.

You also need fat to feed pregnant women. There is no minimum fat limit that you must consume every day. Even in this case, of course, it is not recommended to consume excess fat. In addition, choose healthy sources of vegetable fat, such as whole grains, nuts, and avocados.

calcium

Consuming three glasses of milk or soy milk every day is considered sufficient to meet the calcium needs of pregnant women. Another option you can consume to meet your daily calcium intake is sardine or calcium-fortified orange juice. If you like cheese rather than the foods mentioned, focus on low-fat foods. Low-fat yogurt can also be a good choice because a cup of yogurt contains more calcium than a glass of milk.

The size of a pregnant woman's diet can vary according to the age, weight, gestational age, and physical activity of each pregnant woman. Therefore, you are advised to consult with your obstetrician about the amount of food you should eat, as well as the type and dosage of supplements, if any.