Pregnancy nutrition is one of the main determinants of the health of the mother and the fetus. Lack of nutritional intake during pregnancy and a poor lifestyle puts the fetus at a higher risk of experiencing disorders. Such as low birth weight, growth and development problems, and birth defects.
You have to start to be careful in choosing your food intake. This is because every food you consume will absorb by the fetus as nutrients for growth and development and also the level of fetal intelligence. If necessary, additional nutritional intake can be obtained from prenatal supplements prescribed by a doctor.
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What Are The Nutrition Needs Of A Pregnancy Woman?
Pregnant women of normal weight recommend consuming 1800 calories in the first trimester. 2200 calories in the second trimester. Consume 2400 calories in the third trimester. So that the baby in the womb can grow and develop properly. Is recommended that you consume the following food intake as a source of nutrition for pregnant women.
Carbs that are recommended for pregnant women are those that contain starch, such as rice, pasta, and bread. Also, pregnant women can eat fruits that contain high carbohydrates, such as longan. You are encouraged to eat foods that contain carbohydrates as much as 8 to 10 servings per day. Carbohydrates will be converted into energy as nutrition for pregnant women and the growth of the baby in the womb. Research shows that a low-carb diet while pregnant is at risk of causing the baby to be born with disabilities.
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When pregnant, you need at least 40 to 70 grams of protein per day. You can also meet your daily protein intake by eating meat, eggs, tofu, milk, seafood including fish, crab or shellfish, and nuts. This need for 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.
The function of iron is to form hemoglobin which acts as a carrier of oxygen throughout the body of the mother and fetus through red blood cells. When pregnant, your iron needs increase by 50 percent. This increase in demand, especially in the second and third trimesters. Every day, pregnant women need at least 27 mg of iron intake. You can meet your daily iron intake by eating lean meats, fish, tofu, green vegetables, eggs, and nuts, including kidney beans. Do not let you experience iron deficiency, because it can increase the risk of the baby being born prematurely.
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From early to 12 weeks of gestation, it is recommended that you take 400 mcg of folic acid supplements per day. Apart from that, you also need a natural folic acid called folate. Sources of folate are green vegetables such as broccoli and spinach, nuts, avocado, and papaya. Some margarine and cereals have also been fortified with folic acid. The function of folic acid in pregnant women is to prevent the baby from experiencing neural tube defects.
Fiber and vitamins
During pregnancy, you need 200-450 grams of vegetables and 350 grams of fruit every day. The fiber content in vegetables and fruit is useful for helping the digestive system during pregnancy and preventing constipation during pregnancy. Also, these food ingredients contain various nutrients needed during pregnancy, such as vitamins and minerals. One of the important vitamins for pregnant women is vitamin b6. Some examples of fruits that are good for consumption during pregnancy include pears, apples, mangoes, melons, and oranges.
You also need fat as nutrition for pregnant women. There is no minimum limit of fat that you must consume every day. Even so, of course, not recommend overeating high-fat foods, such as junk food or packaged foods. Additionally, choose healthy sources of vegetable fats, such as whole grains, nuts, and avocados.
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Consuming three glasses of milk or soy milk every day is considered sufficient to meet the calcium needs of pregnant women. Other options that can be consumed to meet your daily calcium intake are fortified sardines or orange juice. If you like cheese as a substitute for the foods already mentioned, stick to low-fat ones. Low-fat yogurt can also be a good choice because one cup of yogurt has more calcium than a glass of milk.
Pregnancy nutrition can vary in dose, depending on the age, weight, gestational age, and physical activity of each pregnant woman. Therefore, recommend consulting an obstetrician about the portion of food you need to consume, as well as the type and dose of supplements.
What Trimester Is Pregnancy Nutrition Most Important?
The first trimester is the most important stage in the womb. The first three months of pregnancy are when the baby’s organs begin to grow and develop rapidly. Also, your body is adjusting to various changes in your body and hormonal systems. The first trimester is also often referred to as the time when the risk of miscarriage is highest. Therefore, the intake of pregnancy nutrition should not be delayed. Even though you don’t look pregnant yet, that doesn’t mean you and your fetus don’t need the right nutrition to grow healthy.
Recommended food in the first trimester of pregnancy nutrition:
Spinach is very rich in folic acid. Adequate folic acid intake can help reduce the risk of neurological problems in babies such as spina bifida by up to 60%.
- Different types of oranges
Like spinach, oranges also contain lots of folic acids.
- Nuts in the first trimester of pregnancy, pregnant women need 60 grams of protein intake more than when not pregnant. Nuts are a great source of protein and can enjoy in a variety of ways, including snacking.
- Cheese and yogurt both dairy products contain calcium and protein needed for muscle and bone formation.
- Eggs apart from being a good source of protein, eggs are also rich in calcium and vitamin d need in bone formation.
Broccoli is very rich in iron is a need in the first trimester to form baby red blood cells in your womb.
chicken is very rich in protein and cooks the right way tends to contain less fat than red meat. Mothers advise eating hormone-free organic chicken during pregnancy.
- Salmon Salmon is rich in calcium, vitamin d, and omega 3. This fish is also a type of fish that is safe to eat during pregnancy.
Nutritional intake for pregnant women does not limit to fruits, vegetables, wheat, low-fat protein, and milk alone. You should also take additional vitamin supplements that usually prescribe by your obstetrician. Research shows that the risk of developing preeclampsia drops by up to 45% in pregnant women who regularly take additional vitamin supplements.
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Pregnancy nutrition stage
The first 3 months. The problem of nausea and vomiting is often an obstacle for mothers to eat enough food. But, try your best to meet nutritional needs. If nausea and vomiting become bothersome, you should consult your obstetrician for the best solution. With adequate nutrition, the health of you and your baby during pregnancy will be better maintained.
What Foods Should Pregnant Avoid?
Although pregnant women encourage to eat various types of food in pregnancy nutrition. Not all foods can consume by pregnant women. The following are some types of pregnancy food to avoid
1. Unpasteurized milk or cheese
2. Seafood that has high blood
3. Raw or undercooked fish
4. Raw or undercooked meat
5. Unwashed fruits and vegetables
7. Raw eggs