Nutritious food for pregnant women is very influential on the mother’s health and the fetus growth. Therefore, pregnant women need to know the choices of nutritious food recommendation during pregnancy so that the fetus they conceive remains healthy.
Consumption of nutritious food for pregnant women is done so that nutritional needs during pregnancy are correctly fulfilled. However, pregnant women need to pay attention to what they consume. This is because there are nutritious foods that are not allowed to be consumed during pregnancy, such as raw eggs and meat, as well as dairy products that have not gone through the pasteurization process.
Nutritious Food Options for Pregnant Women
Nutritional intake, both type and amount, must be considered during pregnancy. Moreover, the need for various nutritional intakes will increase along with gestational age.
For example, the number of calories consumed in the first trimester of pregnancy generally does not need to be added. However, when entering the second and third trimesters, the calorie intake needed can increase to 340-450 calories per day.
To meet this need, pregnant women need to eat nutritious foods such as:
- Broccoli
The first highly nutritious food that can be an option is broccoli. This green vegetable has many nutrients needed during pregnancy, such as calcium, folic acid, lutein, zeaxanthin, and carotenoids which are suitable for eye health.
2. Banana
Bananas contain vitamin B6, which is suitable for consumption by pregnant women in the first trimester because this vitamin can reduce nausea. In addition, bananas are also rich in potassium which helps regulate fluid and electrolyte balance during pregnancy.
3. Orange
The next nutritious food for pregnant women that is recommended to be consumed is citrus fruit. This fruit is rich in vitamin C, folic acid, and fiber. Nearly 90 percent of citrus fruits’ content is water, which can help prevent dehydration during pregnancy.
4. Lean meat
Beef, chicken, and fish are food groups rich in protein. In addition, there is also iron content is an essential mineral that is useful in the formation of red blood cells. Red blood cells are essential in delivering oxygen to all cells in the body.
5. Salmon
Salmon is a source of animal vitamins that must be included in a highly nutritious diet for pregnant women. Salmon contains omega-3 fatty acids, which are essential for the development of the brain and eyes of the fetus.
List of Good Nutrient Contents for Nutrition for Pregnant Women
The need for each type of nutrition during pregnancy differs from the nutritional needs when not pregnant. During pregnancy, you need an additional 300 calories from food, especially in the second and third trimesters. In addition, there are also some micronutrients that you need in more significant amounts when pregnant.
Pregnant Women Vitamin Needs That Must Be Fulfilled
Vitamin intake during pregnancy also needs to be supplemented to support pregnant women’s and their babies health. The vitamins needed during pregnancy include:
- Vitamin A for healthy skin and eyes and bone growth. This vitamin can be obtained from carrots, green vegetables, and tubers
- Vitamin C for healthy teeth, gums, and bones and helps the absorption of iron. This vitamin can be obtained from citrus fruits, broccoli, tomatoes
- Vitamin B6 for the formation of red blood cells and the effectiveness of the benefits of protein, fat, and carbohydrates. This vitamin can be obtained from cereals, whole grains such as oats, and bananas
- Vitamin B12 for the formation of red blood cells and maintaining a healthy nervous system. This vitamin can be obtained from meat, fish, and milk
- Vitamin D for healthy bones and teeth and helps calcium absorption. This vitamin can be obtained from milk, mushrooms, cereals, and bread
Tips for Fulfilling Pregnancy Nutrition
To meet nutrition needs during pregnancy, you can take the following simple steps:
- Know and meet your daily calorie needs
- Eat nutritious food
- Avoid spicy and fatty foods, especially if you suffer from ulcer disease.
- Avoid eating a lot of fast or junk food high in calories, fat, and sugar.
Nutritional intake is significant in pregnancy. If the nutritional needs of pregnant women are not met, it will be difficult for the mother and fetus to gain weight. This condition can cause various problems for the health of the mother and fetus.
Therefore, the nutrition of pregnant women must always be considered. Doctors usually give you several supplements to help you meet your vitamin and mineral needs. However, you also have to meet the nutritional needs of the food you consume daily.
