Nutrition of pregnant women is one of the determinants of maternal and fetal health. Lack of nutritional intake during pregnancy and an unhealthy lifestyle puts the fetus at a higher risk of developing disorders, ranging from growth retardation to birth defects.
After being declared pregnant, that's when pregnant women must start to be careful in choosing the food intake to be consumed. This is important because every food that pregnant women consume will be absorbed by the fetus as nutrients for their growth and development.
Various Nutrients Needed by Pregnant Women
Experts recommend pregnant women with normal weight to consume 1,800 calories in the first trimester, 2,200 calories in the second trimester, and 2,400 calories in the third trimester.
So that the fetus can grow and develop properly and ensure that the pregnant woman's body is not malnourished, it is recommended that pregnant women consume foods with the following nutritional content:
1. Carbohydrates
Not a few pregnant women who avoid the consumption of carbohydrates for fear of fat. In fact, as long as it is not consumed in excess, the benefits of carbohydrates for pregnant women are so many.
Some of the benefits are as a source of energy, prevent constipation, support fetal growth and development, and prevent the risk of birth defects. Pregnant women can get carbohydrate intake by eating brown rice, whole wheat, bread, and vegetables and fruit.
2. Protein
During pregnancy, pregnant women need at least 70-100 grams of protein per day. Pregnant women can meet their daily protein intake by eating meat, eggs, tofu, seafood, and nuts. In addition to food, pregnant women can also get protein intake from milk and yogurt. The function of iron is to form hemoglobin which acts as a carrier of oxygen throughout the body of pregnant women and fetuses through red blood cells. During pregnancy, the need for iron increases by up to 50 percent, which is about 27 mg of iron per day. Not meeting the intake of iron during pregnancy, can increase the risk of babies born prematurely and low birth weight. Therefore, make sure pregnant women eat iron-rich foods, such as chicken liver, lean meat, fish, tofu, kidney beans, green vegetables, eggs, and nuts. From the beginning of pregnancy until entering the age of 12 weeks of gestation, pregnant women are recommended to take a folic acid supplement of 400 mcg per day. In addition, pregnant women also need a natural folic acid called folate. The function of folic acid in pregnant women is to prevent the baby from developing neural tube defects. There are various sources of folate that pregnant women can consume, including green vegetables such as broccoli and spinach, soybeans, avocado, and papaya. During pregnancy, you need 2–4 servings of vegetables and fruit every day. The fiber content in vegetables and fruit is useful for smoothing the digestive system during pregnancy and preventing constipation. In addition, these foodstuffs also contain a variety of nutrients needed during pregnancy, such as vitamins and minerals. Fat is an important nutrient for pregnant women. However, make sure pregnant women eat foods that contain omega-3 and omega-6 fatty acids, such as nuts, avocados, and fish. Calcium needs of pregnant women are 1000 ml per day. To fulfill the nutrition of this pregnant woman, pregnant women can drink a glass of milk in the morning, consume tofu as a snack, eat fish during the day, and yogurt at night. Choose low-fat milk, cheese and yogurt. The amount of nutritional intake for each pregnant woman can vary, depending on age, weight, gestational age, and physical activity. Well, to be sure, pregnant women can consult a doctor. Don't forget to check the condition of the womb regularly, yes, pregnant women.3. Iron
4. Folic acid
5. Fiber and vitamins
6. Fat
7. Calcium