Good nutrition for pregnant women
Good nutrition for pregnant women – Research shows that the nutritional intake of pregnant women with poor lifestyle allows babies have heart disease, diabetes, and obesity.
Once confirmed pregnant, that’s when you should start to be careful in choosing the intake because the food you eat will be absorbed by the baby as nutrients for growth. One chose nutrients, such as mistakenly taking supplements containing vitamin A, are likely to cause the baby in the womb were poisoned.
Good nutrition for pregnant women does not mean that a mother should eat the number of servings for two people. Experts recommend that pregnant women with normal body weight to consume 1,800 calories in the first trimester, the second trimester of 2200 calories and 2400 calories in the last trimester. In order for the baby in the womb to grow properly, you are advised to consume these food substances as a source of Good nutrition for pregnant women.
Carbohydrates are recommended for pregnant women is a starchy, such as rice, pasta, potatoes and bread. You are advised to consume carbohydrates as much as 7 to 11 servings each day according to your daily calorie needs. Carbohydrates are converted into energy for pregnant women and the growth of babies in the womb.
When pregnant, you need 70 grams of protein each day. You can get protein from the source, ie fish, meat, eggs, tofu, milk, shellfish, and yogurt. Protein needs are satisfied when you consume three to four servings of protein each day. For example, to meet the daily protein requirements of pregnant women, you can eat two cups of yogurt, two cups of milk and 142 grams of chicken breast.
You also need fat as a nutrient for pregnant women. There is no minimum limit fat you should consume. However, certainly not advisable to eat excessively. Also, choose a source of healthy fats, such as whole grains, nuts, and avocados.
Fiber and vitamins
At the time of pregnancy, every day you need 2.5 to 3 cups of vegetables and two cups of fruit to meet the needs of fiber. Fiber in vegetables and fruits are useful to help the digestive system. This food also contains a variety of minerals and vitamins, such as vitamin A and C. It is recommended to eat lots of green vegetables to get the vitamin A, iron, and folic acid. In order not to get bored in the consumption of fiber, choose a variety of fruits and vegetables, such as apples, mangoes, oranges, sweet potatoes, and pineapple.
A total of three cups of milk or calcium-fortified soy milk per day is considered sufficient to meet the calcium needs of pregnant women. Another option for calcium intake is sardine or orange juice that has been fortified with calcium. If you love cheese as a substitute for foods that have been mentioned, prioritizing low in fat. Low-fat yogurt also can be a good choice. Therefore, one cup of yogurt has more calcium content than a cup of milk.
The function of hemoglobin Ferrum is formed and then together to supply oxygen to red blood cells. When pregnant, your iron needs increase by 50 percent. The increase in this demand, especially in the last two trimesters. Every day, pregnant women need at least 27 milligrams of Ferrum intake. No source of iron in leafy green vegetables, nuts, and lean meats. Do not until you are Ferrum deficient because it will cause fatigue and iron deficiency anemia. Babies also be at risk for low birth weight.
Since the beginning of pregnancy until the age of 12 weeks, you are encouraged to mangonsumsi folic acid supplement of 400 mcg per day. You also need a natural folic acid is called folate. In contrast to folic acid doses that are clear, folate alone does not have the recommended dose. Sources of folate is colorless hijau.Sebagian vegetable margarine and cereals are also fortified with folic acid. The function of folic acid in pregnant women is to prevent the baby having neural tube defects (birth defects).
Nutrition proportion of pregnant women may be different, depending on the age, weight, gestational age, and physical activity each expectant mother. Therefore, it is advisable to consult a doctor about the exact quantities of food should be consumed.