Healthy Food Choices for Pregnant Women

The development and health of the baby in the womb depends on the nutrients you consume while you are pregnant. Pay close attention to healthy food choices for pregnant women so that the mother and fetus stay healthy. When you're pregnant, you don't actually need to eat too much as if for two people. In fact, you only need to add about 300 extra calories, which is roughly equivalent to a banana and a bowl of cereal with low-fat milk. It's just, of course important to meet the various nutritional needs of a variety of different types of food. For example folic acid plays a role in preventing congenital defects, calcium and protein for the formation of baby's body tissue and bones, and iron to help red blood cells carry oxygen to the fetus. The following are some recommended food and beverage groups for consumption, along with their benefits:

    Water

    Drinking enough water can prevent babies born prematurely, hemorrhoids, constipation, excessive swelling, and bladder infections. During pregnancy, you are advised to consume approximately 2.5 liters (equivalent to 10 glasses) of water a day. This liquid can also be obtained from foods such as fruits with high water content, juice, or milk. But keep in mind that some drinks such as soft drinks with high sugar levels can cause hypertension or weight gain.

    Vegetable and fruit

    Vegetables and fruit are the main components of a healthy diet for pregnant women. It is recommended to consume at least five servings of different vegetables and fruits every day to get various vitamins, minerals, and fiber. Green vegetables like spinach and kale contain lots of vitamins A, K, C and folic acid which are important for eye health.

    Lean meat, fish and eggs

    This food group is rich in protein content that is important for fetal growth, especially in the second and third trimesters in the womb. Eggs are also rich in choline which supports the development of the brain and body of the fetus, and helps reduce the risk of neural tube defects. Meanwhile, salmon is rich in omega 3 which is good for maintaining the mood of pregnant women as well as fetal development. However, to avoid mercury exposure, it is recommended not to consume more than 340 grams of salmon in a week. In addition, lean meat is a source of high-quality protein. But avoid processed meats such as sausages that may contain bacteria or parasites.

    Nuts

    Nuts play a role in fulfilling the fiber needs of pregnant women, thereby preventing constipation and hemorrhoids (hemorrhoids). In addition, this food group is rich in calcium, folate, iron, and zinc.

    Food source of carbohydrates

    Whole grains are rich in nutrients, fiber, vitamin E and selenium which are good for fetal development. This ingredient can be found in oatmeal, wheat bread, pasta or brown rice.

    Milk and its derivatives

    Milk and dairy products, such as yogurt, are rich in calcium which helps the formation of bones in the baby and maintains the health of the mother's bones.

    Supplement

    Even though you have eaten a variety of foods, you may still be missing certain nutrients. Vitamin supplements may be needed to provide them. One supplement that is usually given is TTD (Tablet plus blood) which has an equivalent content of 60 mg of elemental iron and 400 mcg of folic acid. However, you need to consult with your doctor first.
It is important to get a variety of different nutritional intake so that all the needs of the body of pregnant women and fetuses are fulfilled.

Carefully Preparing Pregnant Women Food

Processing food by yourself is one way to maintain the quality and health of the ingredients that enter the body. The following is a guide for expectant mothers to prepare their own healthy food for pregnant women:
  • Wash all vegetables and fruits that will be cooked to be clean from the remnants of soil that can contain toxoplasma.
  • To avoid contamination (such as campylobacter, salmonella, and E.coli), separate raw food storage, especially meat, with ready-to-eat food in the refrigerator.
  • Use a different cutting board to cut raw meat for the same reason above.
  • Cook the meat until it is completely cooked. Look carefully so as not to leave a red color, especially for meat that is still covered with skin. Likewise when cooking eggs.
  • Wash your hands thoroughly and all kitchen equipment used to cut and process raw meat.
  • Know and avoid some types of foods dangerous for pregnant women such as raw foods and liver.
In addition, pregnant women who are suffering from certain conditions, such as gestational diabetes, are advised to consult and adhere to physician's taboos and suggestions about foods that are suitable for consumption.

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