Nutrition is important for pregnant women and the recommended types of food
Knowing the nutrients that are important for pregnant women will help efforts to maintain a healthy pregnancy. In addition, pregnant women must also be more vigilant in choosing the type of food so as not to be affected by health problems due to consumption of certain foods.
In choosing healthy foods, nutritional content must be a primary consideration. Pregnant women need to know what nutrients are needed during pregnancy. Don't always choose food based on taste or just delicious.
Nutrition Requirements and Types of Healthy Food for Pregnant Women
A healthy diet can not be separated from the amount and type of food eaten. The amount of food needed is different every quarter. During the first trimester of pregnancy (pregnancy up to 12 weeks), the number of calories needed remains the same as needed before pregnancy. Calorie intake should be increased early in the second trimester and added again at the beginning of the third trimester.
But adding the amount is not enough, ma'am. Food choices are also important. The food eaten must contain a balanced amount of protein, carbohydrates, fats and other nutrients. This is needed to support fetal growth. Here are a variety of important nutrients needed during pregnancy:
protein
The recommended portion of a protein source side dish is 2 to 3 side dishes a day. Parts must be added in one section in the second quarter and another in the third quarter. A piece of protein source dish is the same as:
Especially for sea fish, make sure that the fish consumed by pregnant women are not contaminated with mercury. Fish that contain lots of mercury are usually predatory fish, such as mackerel or tuna. The higher the position of fish in the food chain and the larger its size, the higher the level of mercury in the body.
Fat
Some types of fat are needed for fetal eye and brain development, but do not need to increase the amount of fat consumed during pregnancy. Pregnant women only need to know the types of healthy and unhealthy fats. Grow eating avocados and nuts, which are a source of healthy fat. The choice of oil type is also important. Choose the type of unsaturated oil, such as olive oil or corn oil.
Remember that sometimes protein sources contain unhealthy fats in some parts. This part must not be consumed. For example, if a pregnant woman wants to eat chicken, remove her skin. Or if you want to eat beef, choose the part that contains fat.
carbohydrate
Carbohydrates are of two types, complex carbohydrates and simple carbohydrates. Consumption of complex carbohydrates, while consumption of simple carbohydrates should be limited because it can cause an increase in blood sugar and weight.
Rice and wheat are examples of complex carbohydrate food sources. While foods that contain lots of simple carbohydrates, for example, are cakes, cookies, jams, syrups and sweets.
Fiber, vitamins and minerals
In addition to the main nutrients mentioned above, pregnant women must also pay attention to consumption of fiber, vitamins and minerals, present in fruits and vegetables. The recommended fiber intake for pregnant women is 25 grams per day. This amount is equivalent to 3 servings of vegetables and 2 servings of fruit. This amount also meets the daily needs of vitamins and minerals.
liquid
To prevent dehydration, which can cause amniotic fluid deficiency, premature birth, reduced milk production, and fetal disability, fluid intake during pregnancy is also considered. Pregnant women need 1.5 to 2 liters of fluid a day, equivalent to 8 to 12 glasses of water. Be aware of the first symptoms of dehydration, which is marked by a change in the color of the urine in yellow.
Nutritional deficiencies during pregnancy often occur because pregnant women experience disorders in their diet and digestion. This disorder is usually caused by hormonal changes that occur during pregnancy. If left unchecked, poor nutrition can affect fetal growth and development.
If pregnant women have severe morning sickness or mood disorders and stomach ailments caused by acid (GERD) that affect their diet, pregnant women should consult a doctor. In addition to alleviating symptoms and treating the causes, obstetricians can also provide additional nutritional supplements, if needed.
In choosing healthy foods, nutritional content must be a primary consideration. Pregnant women need to know what nutrients are needed during pregnancy. Don't always choose food based on taste or just delicious.
A healthy diet can not be separated from the amount and type of food eaten. The amount of food needed is different every quarter. During the first trimester of pregnancy (pregnancy up to 12 weeks), the number of calories needed remains the same as needed before pregnancy. Calorie intake should be increased early in the second trimester and added again at the beginning of the third trimester.
But adding the amount is not enough, ma'am. Food choices are also important. The food eaten must contain a balanced amount of protein, carbohydrates, fats and other nutrients. This is needed to support fetal growth. Here are a variety of important nutrients needed during pregnancy:
protein
The recommended portion of a protein source side dish is 2 to 3 side dishes a day. Parts must be added in one section in the second quarter and another in the third quarter. A piece of protein source dish is the same as:
- Chicken half chicken
- 80 grams of fish or beef meat
- Half a glass of tofu
- 4 eggs
- 2 glasses of beans
- 3 glasses of low fat milk
Especially for sea fish, make sure that the fish consumed by pregnant women are not contaminated with mercury. Fish that contain lots of mercury are usually predatory fish, such as mackerel or tuna. The higher the position of fish in the food chain and the larger its size, the higher the level of mercury in the body.
Fat
Some types of fat are needed for fetal eye and brain development, but do not need to increase the amount of fat consumed during pregnancy. Pregnant women only need to know the types of healthy and unhealthy fats. Grow eating avocados and nuts, which are a source of healthy fat. The choice of oil type is also important. Choose the type of unsaturated oil, such as olive oil or corn oil.
Remember that sometimes protein sources contain unhealthy fats in some parts. This part must not be consumed. For example, if a pregnant woman wants to eat chicken, remove her skin. Or if you want to eat beef, choose the part that contains fat.
carbohydrate
Carbohydrates are of two types, complex carbohydrates and simple carbohydrates. Consumption of complex carbohydrates, while consumption of simple carbohydrates should be limited because it can cause an increase in blood sugar and weight.
Rice and wheat are examples of complex carbohydrate food sources. While foods that contain lots of simple carbohydrates, for example, are cakes, cookies, jams, syrups and sweets.
Fiber, vitamins and minerals
In addition to the main nutrients mentioned above, pregnant women must also pay attention to consumption of fiber, vitamins and minerals, present in fruits and vegetables. The recommended fiber intake for pregnant women is 25 grams per day. This amount is equivalent to 3 servings of vegetables and 2 servings of fruit. This amount also meets the daily needs of vitamins and minerals.
liquid
To prevent dehydration, which can cause amniotic fluid deficiency, premature birth, reduced milk production, and fetal disability, fluid intake during pregnancy is also considered. Pregnant women need 1.5 to 2 liters of fluid a day, equivalent to 8 to 12 glasses of water. Be aware of the first symptoms of dehydration, which is marked by a change in the color of the urine in yellow.
Nutritional deficiencies during pregnancy often occur because pregnant women experience disorders in their diet and digestion. This disorder is usually caused by hormonal changes that occur during pregnancy. If left unchecked, poor nutrition can affect fetal growth and development.
If pregnant women have severe morning sickness or mood disorders and stomach ailments caused by acid (GERD) that affect their diet, pregnant women should consult a doctor. In addition to alleviating symptoms and treating the causes, obstetricians can also provide additional nutritional supplements, if needed.
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