14 List of Nutritious Food for Pregnant Women
Windowofworld.com – Nutritious food for pregnant women is very influential on maternal health and fetal growth. Therefore, it is important for pregnant women to know various types of nutritious food for pregnancy so that the fetus is still healthy.
When pregnant, maintaining diet and stamina must be done. Especially when gestational age has entered the second trimester and third trimester. Pregnant women generally need an additional intake of 300 to 500 calories per day. However, mothers must pay attention to each type of food consumed. Because, if you eat wrong or even lack of nutrition during pregnancy, will have an impact on fetal development.
Basically, good food for pregnant women contains high nutrition in accordance with the needs of the mother and fetus. However, that does not mean that all nutritious food can be consumed by pregnant women without abstinence. This is because there are some foods that are known to have high nutrition, but are not allowed to be consumed during pregnancy, for example eggs and raw meat, and dairy products that have not gone through the pasteurization process.
Nutritious Food for Pregnant Women
Nutritional intake during pregnancy, both in type and amount, does need special attention for all pregnant women. The need for various types of nutritional intake, will increase with gestational age. Here are some foods that can meet the nutritional needs of pregnant women, including:
The first highly nutritious food for pregnant women is broccoli. Green vegetables that resemble frizzy hair has many nutrients needed during pregnancy, such as calcium and folic acid. In addition, broccoli also contains fiber, vitamin C, and high antioxidants which play a role to ward off free radicals and fight various diseases. Broccoli can also help the body absorb iron, help eliminate constipation, and prevent babies born with a low weight.
This green vegetable is good for consumption during pregnancy, especially for young pregnant women, because it has a high content of folic acid and iron. Consumption of foods containing high folic acid is needed early in pregnancy, because it can prevent babies from experiencing neural tube defects (defects in the brain and spinal nerves). In addition, folic acid is also useful for reducing the risk of preterm labor and preeclampsia. Complete the nutritional needs of Mother’s pregnancy by increasing consumption of green leafy vegetables, such as spinach.
Bananas contain vitamin B6 which is good for pregnant women to consume in the first trimester, because it can reduce the nausea that is usually experienced in the first trimester of pregnancy. In addition, bananas are also rich in potassium which is useful for regulating fluid and electrolyte balance during pregnancy.
When gestational age enters the second trimester, pregnant women are encouraged to consume avocados. Avocados are rich in sources of fiber, vitamin K, vitamin C, folic acid, potassium, vitamin B6, and high in good fatty acids. This type of fat is needed by pregnant women, because it helps the development of the brain, nervous system, and baby’s skin and tissue. Not only that, avocados are also high in potassium which can reduce leg cramps in pregnancy.
Pregnant women are also advised to consume citrus fruits. This highly nutritious food for pregnant women is rich in vitamin C, folic acid, and fiber. Nearly 90 percent of the content in citrus fruit is water, thus helping pregnant women to meet the needs of body fluids. Lack of body fluids can cause fatigue. High folate content in oranges can also help the development of the brain and spinal cord in the fetus, thus preventing the fetus from being born deformed.
Another fruit that is recommended for consumption during pregnancy is mango. Mangoes contain potassium, vitamin C, and are high in vitamin A. Potassium in mangoes can help maintain blood pressure and maintain fluid in the body. Meanwhile, vitamin A functions as an antioxidant, helping the baby’s immune system, vision and nervous system. Mango also contains high fiber so that it can prevent constipation in pregnant women
7. Sweet Potatoes
Sweet potatoes is one of the most nutritious food for pregnant women that are rich in vitamin A. Adequating vitamin A needs during pregnancy is very important for cell growth and fetal tissue. During pregnancy, women are generally advised to increase their intake of vitamin A by 10 to 40 percent of their daily needs. However, you should be careful when taking vitamin A, especially in the form of high-dose supplements. If too much, vitamin A can cause fetal defects.
Peanuts, peas, and soybeans are some types of beans that can be used as a source of folic acid, fiber, protein, iron, and calcium needed during pregnancy. These nutrients are very important for the health of the mother and fetus, especially in the first trimester.
9. Meat without fat
Beef, chicken, and fish are a group of foods that are rich in protein. In addition, there is also an iron content as an important mineral that is useful in the formation of red blood cells. Red blood cells play an important role in delivering oxygen to all cells in the body. Therefore, pregnant women need more iron, because their blood volume also increases during the pregnancy period, especially in the third trimester. Iron deficiency in the early and mid-pregnancy periods can cause anemia, which risks causing the mother to give birth prematurely or babies born with low weight.
Salmon is one source of animal vitamins that must be included in the highly nutritious diet for pregnant women. Salmon contains omega-3 fatty acids that are needed by pregnant women, such as EPA and DHA, which are important for brain and eye development in the fetus. Salmon also contains a good source of vitamin D for both mother and fetus. But keep in mind, pregnant women are advised to eat salmon that has been cooked first. Avoid eating salmon raw, like in sushi and sashimi, because there is a risk of being contaminated with various types of bacteria that harm fetal growth. Not only salmon, other types of fish are also good for pregnant women.
11. Dairy products
During pregnancy, Mother is required to consume foods and drinks that contain protein and calcium to meet the needs of the growing fetus. Dairy products, especially yogurt, can be the right choice for a pregnant mother. In addition, Mother can also consume other milk-derived products, such as cheese, on a regular basis. Milk can meet the needs of protein and calcium for mother and fetus. Meanwhile, probiotic milk products, such as yogurt, can help reduce the risk of complications during pregnancy.
Eggs are one of the foods recommended for consumption during pregnancy, because they contain almost all the nutrients the body needs. Eggs contain calories, protein, fat, vitamins and minerals. In addition, eggs also contain choline, which is an important nutrient for brain health and fetal development. However, pregnant women should not consume half-cooked eggs, because they carry the risk of carrying germs that can be harmful to the health of the mother and fetus.
13. Dried fruit
Dried fruit contains fiber, calories, and various vitamins and minerals that are high. A dried fruit usually contains the same amount of nutrients as fresh fruit, even without water content and smaller form. One of the recommended dried fruit is date palm. Dates contain fiber, potassium, and iron. Regular consumption of dates in the third trimester helps dilate the cervix and reduce the risk of induction during labor. However, Mother is not recommended to consume more than one serving of dried fruit at every meal, because dried fruit contains high sugar.
14. Drink enough water
Water is one thing that must be consumed a lot during pregnancy. Because the blood volume of pregnant women will increase up to 1.5 liters. Therefore, it is important to maintain good body fluid balance so as not to become dehydrated. Symptoms of mild dehydration in pregnant women include headaches, anxiety, fatigue, mood disorder, and feeling weak. Drinking enough water can also help prevent constipation and urinary tract infections during pregnancy.
Paying attention to nutrition during pregnancy is very important because it can support the health of the mother and fetus. Malnutrition during pregnancy can increase the risk of miscarriage and premature babies. Therefore, highly nutritious food for pregnant women that have been described above are advised to always be present in the daily diet of Mother. During pregnancy, don’t forget to consult your obstetrician regularly for a pregnancy check-up.