There are a variety of healthy foods for young pregnant women that can be consumed to meet nutritional intake during pregnancy. This is important to know because in the early trimester of pregnancy, pregnant women are prone to miscarriage. Therefore, the health of the body must always be maintained.
Nutritional intake is one of the important things that need to be considered during pregnancy, especially in the first 3 months of pregnancy. These nutrients can be obtained from drinks and healthy foods for young pregnant women, as well as supplements.
Not only good for the health of pregnant women, consumption of healthy food is also good for fetal development.
Various Healthy Foods for Young Pregnant Women
During young pregnancy, there are various nutrients needed by pregnant women. Well, here are some types of healthy foods for young pregnant women based on the type of nutrition:
1. Source of folic acid
Folic acid is a water-soluble B-complex vitamin. These nutrients play an important role in the process of forming DNA and red blood cells. In addition, folic acid can also prevent babies from being born with neural tube defects, such as spina bifida and anencephaly.
Folate, the natural form of folic acid, can be found in a variety of foods, such as beef liver, kidney beans, spinach, broccoli, eggs, peanuts, and avocados. Meanwhile, folic acid can be obtained from pregnancy supplements.
2. Source of iron
Fatigue during early pregnancy is often experienced by pregnant women. If pregnant women experience it, try to check hemoglobin levels to the doctor to anticipate the risk of anemia.
Anemia often occurs in pregnant women and is generally caused by iron deficiency. This condition can be overcome by eating iron-rich foods, such as whole grains, beans, tofu, kidney beans, spinach, beef, poultry, eggs, and seafood.
3. Source of fiber
When you are pregnant, you are advised to eat 25-30 grams of fiber every day. Examples of high-fiber foods that pregnant women can consume are fresh fruits, cooked vegetables, and whole grains, such as brown rice and beans.
This type of healthy food for young pregnant women is good for preventing constipation and hemorrhoids during pregnancy.
4. Source of protein
Protein is one of the main nutrients needed by pregnant women, so it should not be missed in the daily diet. Protein plays an important role in the process of forming fetal cells and tissues and is good for maintaining the immune system during pregnancy.
Pregnant women are advised to consume 2-3 servings of protein foods every day, such as lean meat, tofu, beans, poultry, and fish.
5. Source of calcium
Dairy products contain calcium which is good for pregnant women and fetal bone growth. Dairy products that can be healthy food for young pregnant women, namely milk, cheese, and yogurt. Calcium is also found in green leafy vegetables, whole grains, fish, and tofu and tempeh.
6. Source of DHA
DHA is obtained from fish and seafood, such as shrimp, sardines, anchovies, and squid. In addition, DHA can also be obtained by taking DHA supplements.
DHA is beneficial for the development of the baby's brain, eyes and nerves, and prevents premature birth and postpartum depression.
During the first trimester of pregnancy, avoid eating raw, undercooked, or unpasteurized foods and drinks.
Pregnant women who like to eat seafood should also be careful, because there are several types of seafood may have been contaminated with mercury. Type seafood which should be avoided by young pregnant women are tuna, white snapper, and mackerel.
Pregnant women are also advised to eat healthy foods for young pregnant women in small portions, but often. This is to prevent nausea that often comes in the early trimester of pregnancy.
In addition to eating healthy foods for young pregnant women, don't forget to check your pregnancy condition regularly to the doctor. This is important to ensure that there are no problems in pregnancy and to detect early if there are abnormalities that require treatment.