5 He althy Food Options for Pregnant Women

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5 He althy Food Options for Pregnant Women
5 He althy Food Options for Pregnant Women

Various choices of he althy food for pregnant women are important to be consumed during pregnancy. These foods are not only needed to meet the nutritional needs of pregnant women, but are also needed to support fetal development

Some of the nutritional needs that need to be met by pregnant women, among others, calcium and protein for the formation of body tissues and fetal bones, and iron to prevent anemia during pregnancy.

5 He althy Food Options for Pregnant Women - Alodokter

These nutritional needs can be obtained from various types of food. Therefore, it is important for pregnant women to know he althy food choices for pregnant women so that their nutritional intake is still fulfilled.

Variety of He althy Food Options for Pregnant Women

The following are some he althy food and drink options for pregnant women:

1. Vegetables and fruit

Vegetables and fruit are one of the he althy food choices for pregnant women. Every pregnant woman needs to eat vegetables and fruits every day to ensure that the body's needs for vitamins, minerals, and fiber are met.

Green vegetables, such as spinach and kale, contain vitamin A, vitamin C, vitamin K, and folic acid. These various nutrients are important for maintaining eye he alth, maintaining endurance, and preventing the fetus from being born with defects.

2. Lean meat, fish and eggs

This he althy food choice for pregnant women is rich in protein which is important for fetal growth. Eggs contain choline which plays an important role in supporting the development of the brain and nerves of the fetus, and reduces the risk of spina bifida.

Meanwhile, several types of marine fish that contain omega-3 are good for maintaining the mood of pregnant women, while supporting the growth and development of the fetal brain.

However, pregnant women are advised to limit their consumption of marine fish, which is no more than 350 grams per week. This is done to avoid exposure to mercury which is generally contained in marine fish, such as salmon, tuna, or tuna.

3. Nuts

Nuts play an important role in meeting fiber needs and smoothing the digestion of pregnant women. In addition, this he althy food choice for pregnant women is also rich in potassium, folate, iron, and magnesium.

With adequate fiber intake, pregnant women will avoid constipation and hemorrhoids. In addition, regular consumption of high-fiber and nutritious foods, such as nuts, vegetables, and fruits, is also good for preventing pregnant women from developing gestational diabetes.

3. Whole Grain

Whole wheat is a source of carbohydrates which is also rich in nutrients, including fiber, vitamin E, and selenium which are good for fetal growth and development.

To meet energy needs during pregnancy, pregnant women are advised to consume complex carbohydrates from whole wheat bread, oatmeal, pasta, or brown rice.

5. Milk and its processed products

Milk and its processed products, such as yogurt and cheese, are rich in calcium, which is good for the formation of bone tissue in babies and for maintaining bone he alth for pregnant women.

In addition to several he althy food choices for pregnant women as mentioned above, pregnant women are also recommended to meet the needs of body fluids. This is important to reduce the risk of the fetus being born prematurely, and to prevent dehydration, hemorrhoids, and constipation in pregnant women.

During pregnancy, pregnant women are advised to consume 10 glasses of water a day. Liquid can also be obtained from fruit with a high water content, juice, or pasteurized milk.

However, avoid consuming too many packaged drinks with high sugar content. These drinks can cause diabetes, obesity, and high blood pressure.

Fulfill Nutritional Needs During Pregnancy with Supplements

Even though you have eaten various types of food, pregnant women may still miss certain nutrients. Therefore, usually the doctor or midwife will advise pregnant women to take pregnancy vitamin supplements with doses that have been adjusted to the pregnant woman's he alth condition.

One of the supplements commonly given to pregnant women is TTD (blood supplement tablet) which contains 60 milligrams of iron and 400 micrograms of folic acid.

Cermat in Preparing He althy Food Options for Pregnant Women

Creating your own food is one way to maintain the quality and he alth of the ingredients that enter the body. The following is a guide to preparing he althy food choices for pregnant women:

  • Wash all vegetables and fruit that will be cooked so that they are clean from the rest of the soil and dirt that contains germs, such as the Toxoplasma parasite.
  • Differentiate storage areas for raw food with ready-to-eat food in the refrigerator to avoid contamination with germs.
  • Use different knives and cutting boards to cut raw meat and vegetables or fruits.
  • Wash your hands and all kitchen utensils before and after using them to cut and process food.
  • Cook raw meat, eggs, and fish until completely cooked. Raw food is a type of dangerous food for pregnant women.

In addition to consuming he althy food choices for pregnant women, pregnant women also need to exercise regularly, get enough rest, stop smoking and stay away from cigarette smoke, avoid alcoholic beverages, reduce stress, and regularly check with the doctor, so that the he alth condition of pregnant women and fetus is awake.

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