The development and health of the baby in the womb is tied to the nutrients you consume while pregnant. Examine a selection of healthy foods for pregnant women so that mother and healthy .
While being pregnant, you really don’t need to eat too much as for two people. In fact, you only need to add about 300 additional calories, that is roughly the equivalent of a banana and semangkok cereal with low-fat milk.
It’s just that, certainly important to fullfill needs these nutrients from a variety of different types of food. For example, folic acid plays avoid defects, kalsiumdan proteins for the formation of body tissues and bones of infants, as well as iron to help red blood cells carry oxygen in fetus.
The following are some suggested food and drink to be consumed, along with its benefits:
Drinking enough water can prevent babies born prematurely, haemorrhoids, constipation, excessive swelling, and bladder infections. During pregnancy, you are advised to consume approximately 2.5 liters (equivalent to 10 cups) of water in a day. This fluid can also be obtained from foods like fruit with high levels of water, juice, or milk. But keep in mind that some beverages such as soft drinks with a high sugar levels can cause hypertension or weight gain.
2.Vegetable and fruit
Vegetables and fruit are the main components of a healthy diet for pregnant mothers. It is recommended to consume at least five servings of vegetables and fruits is different each day to get a variety of vitamins, minerals, and fiber. Green vegetables such as spinach and kale contain many vitamins A, K, C and folic acid which is essential for eye health.
3.Meat without fat, fish, and eggs
This food group rich in protein which is essential for the growth of the fetus, especially in the second and third trimester in the womb.
Eggs are also rich in kolin which support the development of the brain and the body of the fetus, as well as help reduce the risk of neural tube defects. Meanwhile, salmon is rich in omega 3 good for keeping the mood expectant mothers at the same time the development of the fetus.
However, in order to avoid mercury exposure, it is recommended not to consume more than 340 grams of salmon in a week. In addition, the meat without fat is a source of high quality protein. But avoid processed meats such as sausages may contain bacteria or parasites.
Nuts have a role in adequate fiber needs of pregnant women, so as to prevent constipation and hemorrhoids (hemorrhoids). In addition, the food group is rich in calcium, folate, iron, and zinc.
Even though it’s been eating different types of foods, it is possible that you are still missed certain nutrients. Perhaps it takes a vitamin supplement to mencukupinya. One of the usual supplements given there was TTD (Tablet plus blood) that contain the equivalent of 60 mg of elemental iron and 400 mcg of folic acid. However, you need to first mengkonsultasikannya to the doctor.
It is important to get a variety of different nutrients intake so that all the needs of pregnant women and fetal body remains would be sure.
6.Food sources of carbohydrates
Whole wheat is rich in nutrients, fiber, vitamin E, and selenium are good for the development of the fetus. This material can be found among others in the oatmeal, whole wheat bread, pasta, rice or red.
7.Dairy products and their derivatives
Milk and processed milk products, such as yogurt, are rich in calcium that helps bone formation in infants as well as maintain bone health mom
The Meticulous Preparations Of Pregnant Women
Cultivate your own food is one way to maintain quality and health materials that get into the body. The following is a guide for the expectant mother to prepare your own healthy foods for pregnant women:
• Wash all vegetables and fruit that will be cooked in order to clean off the remains of the soil that can contain toksoplasma.
• to avoid contamination (such as campylobacter, salmonella, and e. coli), separate storage of raw food, especially meat, ready to eat food in the refrigerator.
• use different cutting boards for chopping raw meat with similar reasons as above.
• Cook meat until completely cooked. Take a good look to not leave red, especially for meat that still coated leather. Similarly, when cooking the eggs.
• Wash Your hands and clean the whole kitchen utensils used to cut and manipulate raw meat.
• know and avoid some types of foods harmful to expectant mothers such raw foods and heart.
In addition, pregnant women who are have certain conditions, such as diabetes gestasional, it is recommended to consult and comply with the restrictions and the advice of your doctor about an appropriate food for consumption