Don't worry, we will discuss the nutrition of pregnant women here
Nutrition of pregnant women is one of the main determinants of maternal and fetal health. Lack of nutritional intake during pregnancy and poor lifestyle makes the fetus at higher risk of experiencing disorders, such as underweight birth, growth, and development obstacles, to birth defects.
After you are declared pregnant, that's when you have to start being careful in choosing food intake to be consumed. This is because every food you consume will be absorbed by the fetus as nutrition for growth and also the level of intelligence of the fetus. If necessary, additional nutritional intake can be obtained from prenatal supplements prescribed by your doctor.
Various Nutrients Needed by Pregnant Women
The experts recommend pregnant women of normal weight to consume 1800 calories in the first trimester, 2200 calories in the second trimester, and 2400 calories in the third trimester. So that the baby in the womb can grow and develop properly, you are advised to consume the following food intake as a source of nutrition for pregnant women.
1. Carbohydrate
Carbohydrates that are recommended for pregnant women are those that contain starch, such as rice, pasta, and bread. You are encouraged to eat foods that contain carbohydrates as much as 8 to 10 servings every day. Carbohydrates will be converted into energy as nutrients for pregnant women and the growth of the baby in the womb. Research shows that a low carbohydrate diet during pregnancy risks causing the baby to be born deformed.
2. Protein
During pregnancy, you need at least 40 to 70 grams of protein every day. You can also meet your daily protein intake by eating, meat, eggs, tofu, milk, seafood including fish, crabs, or shellfish, and nuts. The need for this protein can be fulfilled when you consume three to four servings of protein every day. For example, to meet the daily protein needs of pregnant women, you can consume two glasses of milk, and 200 grams of lean meat.
3. Iron
The function of iron is to form hemoglobin which acts as a carrier of oxygen throughout the body of the mother and fetus through red blood cells. When pregnant, your iron needs to increase by 50 percent. This increased need especially in the second and third trimesters. Every day, pregnant women need at least 27 mg of iron intake. You can meet your daily iron intake by eating lean meat, fish, tofu, green vegetables, eggs, and nuts. Do not let you experience iron deficiency, because it can increase the risk of babies born prematurely.
4. Folic acid
From the beginning until the age of 12 weeks of pregnancy, you are advised to take as much as 400 mcg of folic acid supplements per day. In addition, you also need natural folic acid called folate. Sources of folate are green vegetables such as broccoli and spinach, beans, avocados, and papaya. Some margarine and cereal have also been fortified with folic acid. The function of folic acid in pregnant women is to prevent babies with neural tube defects.
5. Fiber and vitamins
During pregnancy, you need 200-450 grams of vegetables and 350 grams of fruit every day. The fiber content in vegetables and fruits is useful to help the digestive system during pregnancy and prevent constipation during pregnancy. In addition, these foods also contain various nutrients needed during pregnancy, such as vitamins and minerals.
6. Fat
You also need fat as nutrition for pregnant women. There is no minimum limit of fat that you must consume every day. Even so, of course, it is not recommended to consume excessive fat. In addition, choose healthy sources of vegetable fat, such as whole grains, nuts, and avocados.
7. Calcium
Consuming three glasses of milk or soy milk every day is considered sufficient to meet the calcium needs of pregnant women. Another option that can be consumed to fulfill your daily calcium intake is sardine or calcium-fortified orange juice. If you like cheese instead of the foods that have been mentioned, prioritize low-fat. Low-fat yogurt can also be a good choice because one cup of yogurt has more calcium than a glass of milk.
The nutrition of a pregnant woman can vary in size, depending on the age, weight, gestational age, and physical activity of each pregnant woman. Therefore, it is recommended to consult your obstetrician about the portion of food you need to consume, as well as the type and dosage of supplements, if needed.
After you are declared pregnant, that's when you have to start being careful in choosing food intake to be consumed. This is because every food you consume will be absorbed by the fetus as nutrition for growth and also the level of intelligence of the fetus. If necessary, additional nutritional intake can be obtained from prenatal supplements prescribed by your doctor.
The experts recommend pregnant women of normal weight to consume 1800 calories in the first trimester, 2200 calories in the second trimester, and 2400 calories in the third trimester. So that the baby in the womb can grow and develop properly, you are advised to consume the following food intake as a source of nutrition for pregnant women.
1. Carbohydrate
Carbohydrates that are recommended for pregnant women are those that contain starch, such as rice, pasta, and bread. You are encouraged to eat foods that contain carbohydrates as much as 8 to 10 servings every day. Carbohydrates will be converted into energy as nutrients for pregnant women and the growth of the baby in the womb. Research shows that a low carbohydrate diet during pregnancy risks causing the baby to be born deformed.
2. Protein
During pregnancy, you need at least 40 to 70 grams of protein every day. You can also meet your daily protein intake by eating, meat, eggs, tofu, milk, seafood including fish, crabs, or shellfish, and nuts. The need for this protein can be fulfilled when you consume three to four servings of protein every day. For example, to meet the daily protein needs of pregnant women, you can consume two glasses of milk, and 200 grams of lean meat.
3. Iron
The function of iron is to form hemoglobin which acts as a carrier of oxygen throughout the body of the mother and fetus through red blood cells. When pregnant, your iron needs to increase by 50 percent. This increased need especially in the second and third trimesters. Every day, pregnant women need at least 27 mg of iron intake. You can meet your daily iron intake by eating lean meat, fish, tofu, green vegetables, eggs, and nuts. Do not let you experience iron deficiency, because it can increase the risk of babies born prematurely.
4. Folic acid
From the beginning until the age of 12 weeks of pregnancy, you are advised to take as much as 400 mcg of folic acid supplements per day. In addition, you also need natural folic acid called folate. Sources of folate are green vegetables such as broccoli and spinach, beans, avocados, and papaya. Some margarine and cereal have also been fortified with folic acid. The function of folic acid in pregnant women is to prevent babies with neural tube defects.
5. Fiber and vitamins
During pregnancy, you need 200-450 grams of vegetables and 350 grams of fruit every day. The fiber content in vegetables and fruits is useful to help the digestive system during pregnancy and prevent constipation during pregnancy. In addition, these foods also contain various nutrients needed during pregnancy, such as vitamins and minerals.
6. Fat
You also need fat as nutrition for pregnant women. There is no minimum limit of fat that you must consume every day. Even so, of course, it is not recommended to consume excessive fat. In addition, choose healthy sources of vegetable fat, such as whole grains, nuts, and avocados.
7. Calcium
Consuming three glasses of milk or soy milk every day is considered sufficient to meet the calcium needs of pregnant women. Another option that can be consumed to fulfill your daily calcium intake is sardine or calcium-fortified orange juice. If you like cheese instead of the foods that have been mentioned, prioritize low-fat. Low-fat yogurt can also be a good choice because one cup of yogurt has more calcium than a glass of milk.
The nutrition of a pregnant woman can vary in size, depending on the age, weight, gestational age, and physical activity of each pregnant woman. Therefore, it is recommended to consult your obstetrician about the portion of food you need to consume, as well as the type and dosage of supplements, if needed.
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