There are various types of healthy foods for pregnant women that can be consumed during pregnancy. This type of food is not only good for maintaining the health of pregnant women, but also supports fetal development. So, what are the types of healthy foods?
It is important for every pregnant woman to always meet the nutritional needs during pregnancy. For example, folate to prevent birth defects, calcium and protein for the formation of body tissue and fetal bones, and iron to prevent anemia during pregnancy.
These nutritional needs can be obtained from a variety of different types of food. Therefore, it is important for pregnant women to know the types of healthy foods for pregnant women so that nutritional intake is maintained.
Various Healthy Food Options for Pregnant Women
The following are some types of healthy foods and drinks that are good for consumption during pregnancy:
1. Vegetables and fruit
Vegetables and fruit are the main food ingredients in a healthy diet for pregnant women. Every pregnant woman needs to eat at least 5 servings of different vegetables and fruits every day to get a variety of vitamins, minerals, and fiber.
Green vegetables, such as spinach and kale, contain lots of vitamin A, vitamin C, vitamin K, and folic acid which are important for maintaining eye health, maintaining immunity, and preventing the fetus from being born with defects.
2. Lean meat, fish and eggs
This food group is rich in protein content which is important for fetal growth, especially in the second and third trimesters of pregnancy.
Eggs are also rich in choline, which plays an important role in supporting fetal brain and nerve development and reducing the risk of neural tube defects.
Meanwhile, salmon is rich in omega-3 which is good for maintaining the mood of pregnant women while supporting the growth and development of the fetus.
However, in order to avoid exposure to mercury which is generally contained in marine fish, pregnant women are advised not to consume more than 350 grams of salmon, tuna, or tuna within a week or limit fish consumption to 2-3 servings per week.
3. Nuts
Nuts play an important role in meeting the needs of fiber and smoothing the digestion of pregnant women. In addition, this food group is also rich in calcium, folate, iron, and zinc.
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 gestational diabetes.
4. Food sources of carbohydrates
Whole wheat is a source of carbohydrates which is also rich in other nutrients, including fiber, vitamin E, and selenium, which are good for fetal growth and development in the womb.
In addition, to meet energy needs during pregnancy, pregnant women also need to get other foods that contain carbohydrates, for example oatmeal, whole wheat bread, pasta, and brown rice.
5. Smilk and its processed products
Milk and dairy products, such as yogurt and cheese, are rich in calcium which is good for the formation of bone tissue in infants and maintains maternal bone health.
In addition, sufficient body fluids are also highly recommended for pregnant women. With adequate fluid needs, the risk of the fetus being born prematurely will be reduced. Fluid intake is also important to prevent dehydration, hemorrhoids, and constipation in pregnant women.
During pregnancy, pregnant women 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 fruit with a high water content, juice, or milk.
Avoid consuming too many packaged drinks with high sugar levels, because these types of drinks can cause diabetes, obesity, and high blood pressure.
Sufficient Nutrition 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 vitamin supplements.
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.
However, before taking these supplements, pregnant women should first consult a doctor so that the doctor can determine the right dose according to the pregnant woman's condition.
Carefully Prepare Pregnant Women's Food
Processing your own food is one way to maintain the quality and health of the ingredients that enter the body. The following is a guide to preparing healthy meals for pregnant women:
- Wash all vegetables and fruit that will be cooked so that they are clean of residual soil and dirt that contains germs, such as the Toxoplasma parasite.
- Store raw food in a different place from ready-to-eat food in the refrigerator to avoid contamination with germs.
- Use a different cutting board to cut raw meat and vegetables or fruit.
- Cook raw meat, eggs, and fish until fully cooked.
- Wash hands and all kitchen utensils that have been used to cut and process food.
- Recognize and avoid certain types of foods that are harmful to pregnant women, such as raw foods.
In addition, pregnant women who are suffering from certain conditions, such as gestational diabetes and preeclampsia, are advised to regularly check with their obstetrician and obey the doctor's prohibitions and recommendations about good foods to eat during pregnancy.
In addition to eating healthy foods for pregnant women, pregnant women also need to exercise regularly, get enough rest, stay away from cigarettes and cigarette smoke, avoid alcoholic beverages, and reduce stress, so that the health conditions of pregnant women and fetuses are maintained.