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 observant in choosing the type of food so as not to be affected by health problems due to consuming certain foods.
In choosing healthy foods, nutritional content must be a primary consideration. Pregnant women need to know what nutrients are needed during pregnancy. Do not always choose food based on taste or taste just pregnant.
Nutrition Needs and Healthy Types of Food for Pregnant Women
A healthy diet can not be separated from the amount and type of food consumed. The amount of food needed is different in each trimester. In the first trimester of pregnancy (up to 12 weeks of gestation), the number of calories needed is still the same as the needs before pregnancy. The amount of calorie intake needs to be increased when entering the second trimester, and added again when entering the third trimester.
But just increasing the amount isn't enough, mom. The choice of food is also important. The food consumed must contain balanced amounts of protein, carbohydrates, fats and other nutrients. This is needed to support fetal growth. The following are a variety of important nutrients needed during pregnancy:
Protein
The recommended portion of the protein source side dish is 2-3 side dishes a day. The portion needs to be added by 1 piece in the second trimester and another piece in the third trimester. A piece of protein source side dish is equivalent to:
- Half chicken breast
- 80 grams of fish meat or beef
- Half a glass of tofu
- 4 eggs
- 2 glasses of beans
- 3 glasses of low fat milk
Especially for sea fish, make sure the fish that pregnant women consume are not polluted 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 levels of mercury in the body will also be higher.
Fat
Some types of fat are needed for fetal eye and brain development, but the amount of fat consumed during pregnancy does not need to be increased. Pregnant women just need to know the types of fat that are healthy and unhealthy. Expand to eat avocados and nuts, which are a source of healthy fat. The choice of oil type is also important. Choose the type of oil that is not saturated, such as olive oil or corn oil.
Keep in mind, sometimes the source of protein contains fat that is not healthy in certain parts, so this section should not be consumed. For example, if pregnant women want to eat chicken, remove the skin. Or if you want to eat beef, choose the part that has a little fat.
Carbohydrate
Carbohydrates are of two types, complex carbohydrates and simple carbohydrates. Consumption of complex carbohydrates is recommended, while consumption of simple carbohydrates needs to be limited because it has the potential to cause an increase in blood sugar and weight.
Examples of food sources of complex carbohydrates are rice and oats. While foods that contain lots of simple carbohydrates, for example are wet cakes, pastries, jams, syrups, and sweets.
Fiber, vitamins and minerals
In addition to the main nutrients above, pregnant women also need to pay attention to the intake of fiber, vitamins, and minerals, which are found in fruits and vegetables. The recommended intake of fiber 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.
Fluid
To prevent dehydration which is at risk of causing a lack of amniotic fluid, premature birth, decreased milk production, and fetal disability, fluid intake during pregnancy also needs to be considered. The amount of fluid needed by pregnant women is 1.5 - 2 liters per day, or the equivalent of 8-12 glasses of water. Beware of the initial symptoms of dehydration which is marked by the change in urine color to dark yellow.
Nutritional deficiencies during pregnancy often occur because pregnant women experience disturbances in diet and digestion. This disorder is generally caused by hormonal changes that occur during pregnancy. If left unchecked, lack of nutrition can interfere with growth and development of the fetus.
If pregnant women experience severe morning sickness, or mood disorders and acid reflux disease (GERD) that affect diet, Bumil should consult a doctor. In addition to alleviating symptoms and treating the causes, obstetricians can also provide additional nutritional intake in supplement form, if needed.
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