Whatever the mother eats and drinks during pregnancy becomes the main source of baby nutrition. So experts advise mothers to choose healthy varieties of foods and vegetables to get the essential nutrients your baby needs for growth and development.
Nutrition Needed Pregnant Mother
Pregnant women need more calcium, folic acid, iron, and protein than women who are not pregnant.
Calcium
Calcium is a mineral used to build bones and baby teeth. When pregnant women do not consume enough calcium, these minerals will be withdrawn from the mother's storage in her bones and given to the baby to meet the demands of pregnancy. Many dairy products are also fortified with vitamin D, another nutrient that works with calcium to develop baby's bones and teeth.
Pregnant women age 19 years need 1000 mg of calcium per day, while pregnant women aged 14 to 18 years need 1300 mg of calcium per day. Food sources of calcium include milk, yoghurt, cheese, juice and calcium-fortified foods, sardines or salmon, and some green vegetables.
Folic acid
Also known by the name of folate when present in foods, folic acid is a B vitamin that is essential to prevent birth defects in the brain and spinal cord, known as neural tube defects.
It is rather difficult to get the recommended amount of folic acid only from food. Therefore women who try to get pregnant are advised to take vitamin supplements every day that contain 400 micrograms of folic acid for at least one month before pregnancy. During pregnancy, the amount of folic acid is increased to 600 micrograms per day, this amount is commonly found in daily pregnancy vitamins. Good food for pregnant women as a source of folate include green vegetables, fortified cereals, bread, and pasta.
Iron
Pregnant women need 27 mg of iron per day, this means twice the amount needed by women who are not pregnant. More amounts are needed for more blood to deliver oxygen to the baby. Too little iron during pregnancy can trigger anemia, a condition that causes fatigue and an increased risk of infection.
For better mineral absorption, include a source of vitamin C when eating a good diet for an iron-rich pregnant woman. For example, drink one glass of orange juice at breakfast with an iron-fortified cereal. Healthy food sources for iron-rich pregnant women include meat, poultry, fish, dried beans, and fortified iron cereals.
Protein
More protein is needed during pregnancy, but most women have no problem getting it from food. Protein serves as a nutrient builder because it helps build important organs in infants, such as brain and heart. Foods as a source of protein include meat, poultry, fish, dried beans, eggs, and tofu.
Nutritious Food For Pregnant Women
Here are the nutritious foods you need to eat during pregnancy:
Sweet potato
Sweet potatoes are very rich in beta carotene, the compounds that turn into vitamin A in the body. Vitamin A is essential for the growth of cells and tissues. Vitamin A is also indispensable for healthy fetal development.
Pregnant women are generally advised to increase intake of vitamins 10 to 40 percent. Therefore, beta carotene is a very important source of vitamin A for pregnant women. But, pregnant women are also advised to avoid the amount of animal vitamin A very high, which can cause poisoning when eaten in excess.
Sweet potatoes are an excellent source of beta carotene. In addition, sweet potatoes contain fiber that can increase satiety, lower blood sugar levels, and improve digestive health.
Dairy products
During pregnancy, you need to consume additional protein and calcium to meet the growing fetal needs. Dairy products contain two types of high quality proteins ie casein and whey.
Dairy products are the best source of calcium and contain phosphorus, various B vitamins, magnesium, and zinc. Yogurt, as one of the dairy products, is beneficial for pregnant women. Yoghurt contains more calcium than other dairy products. Some variants also contain probiotic bacteria that support digestive health.
People who have lactose intolerance can tolerate yoghurt, especially yoghurt probiotics. Consumption of probiotics during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections, and allergies.
Salmon
Salmon contains many omega 3 fatty acids. Most people, including pregnant women, do not get enough omega 3 from food. Omega-3 fatty acids are important during pregnancy, especially the content of DHA and EPA present in them. Omega 3 is commonly found in seafood, and helps build fetal brain and eyes.
But pregnant women are advised to limit the intake of sea fish to twice a week (less than 340 grams per week) due to mercury and contamination found in fish.
This causes most pregnant women to completely avoid seafood, and limit the intake of essential omega 3 fatty acids. But research has shown that pregnant women who eat 2 to 3 servings of omega 3 fatty fish per week get the recommended omega 3 intake and increase the level of EPA and DHA in the blood. Salmon is also a natural source of vitamin D.
Egg
Eggs are categorized as healthy foods for pregnant women because they contain every nutrient needed. Large eggs contain 77 calories, as well as high-quality proteins and fats. Eggs also contain many vitamins and minerals.
Eggs are also a source of choline. Choline is important for the process in the body, including brain development and health. Survey shows more than 90 percent of people do not consume the recommended amount of choline. Low choline intake during pregnancy may increase the risk of neural tube defects and lead to decreased brain function. One whole egg contains about 113 mg of choline, which is 25 percent of the recommended daily intake for pregnant women (450 mg).
Avocado
Healthy foods for pregnant women next is avocado which is an unusual fruit because it contains unsaturated fatty acids, also high in fat, B vitamins, vitamin K, vitamin E, potassium, and vitamin C. Due to high levels of healthy fats, folate, and potassium, avocado be the right choice for pregnant women. Healthy fats help build skin, brain, and fetal tissue, and folate can help prevent neural tube defects. Potassium can relieve leg cramps, which is a pregnancy side effect for some women. Avocados also contain more potassium than bananas.
Broccoli and green vegetables
Broccoli and dark green vegetables such as spinach, contain many nutrients that pregnant women need, including fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. In addition, broccoli and green vegetables are also rich in antioxidants which are important components of the immune and digestive systems.
Because of the high fiber content, these vegetables can help prevent constipation. Constipation is a very common problem in pregnant women. Consumption of green vegetables also reduce the risk of low birth weight.
Dried fruits
Dried fruits contain high calories, fiber, and various vitamins and minerals. One dried fruit contains the same amount of nutrients as fresh fruit, though without the water content and the smaller form.
Dates have high fiber, potassium, and iron. Regular consumption of dates in the third trimester helps open the cervix and decreases the risk of labor induction. But dried fruit also contains the amount of natural sugar. Although dried fruit can help increase caloric intake and nutrients, it is generally not advisable to consume more than one serving each meal.
Water
During pregnancy, blood volume increases up to 1.5 liters. It is therefore important to stay well hydrated. The fetus usually gets what it needs, but if you do not pay attention to water intake, you can become dehydrated.
Symptoms of mild dehydration can include headache, anxiety, fatigue, bad mood, and memory loss. Increasing water intake can help relieve constipation and reduce the risk of urinary tract infections common during pregnancy.
You need to drink about 1 to 2 liters of water per day. You can also get water from other foods and drinks such as fruits, vegetables, coffee, and tea. Always drink when feeling thirsty.