It’s easy to feel hungry during pregnancy, Mom. During the formation of your little one, the body has to work extra so that the intake of the nutrients it needs also increases.
What is often misunderstood by mothers and fathers is that pregnant women should “eat for two portions, as well as for the child”. In fact, how the human body works is more complex than that, Father and Mother. Not only food, Mom must also pay attention to the composition of Mom’s consumption so that its nutritional aspects are compliant, contains vitamins, is rich in minerals, and of course does not have long-term negative effects.
Follow cravings, can you fulfill balanced nutrition?
In the first trimester, unbearable urges sometimes make the body uncomfortable. However, this does not mean that everyone must be obeyed. It’s fine if Mom wants sweets or chips now and then, but there are ways so that the body of the mother and fetus remain healthy and do not tire easily with activities.
Indeed, one type of food can contain a variety of nutrients. However, mothers must remember that the intake of one type of food alone is not enough to fulfill balanced nutrition. Eat a variety of foods, and watchBalanced Nutrition Tumpeng This is for daily consumption guide.
So, what essential nutrients do mothers really need during pregnancy, and where do they get them?
1. Folic acid and protein from nuts, liver and vegetables
Besides being delicious, nuts are very rich in fiber, protein and folic acid. The American College of Obstetrics and Gynecology (ACOG) recommends that mothers consume 600-800 micrograms of folate during pregnancy. Folate intake can also be found in liver, eggs,dark green leafy greens and peas.
Soybeans, peas and peanuts in particular will greatly help your little one’s growth and development in the first trimester, so don’t let this one snack be absent from your table, okay!
What should be taken into account when serving vegetables is, don’t forget to wash them as clean as possible,OKAy Bun. It is feared that the remaining soil on vegetables may contain toxoplasma which will be harmful to the fetus if consumed.
2. Calcium from Milk and Fish
Pregnant women need 1000 milligrams of calcium which can be divided into two doses of 500 milligrams per day. Good sources of calcium can be found in milk, yogurt, cheese, fish and seafood that contain little mercury, such as catfish, shrimp, salmon and tofu, as well as dark green leafy greens.
3. Delicious protein from fish, chicken and eggs
Comply with the protein needs of Mother and baby with delicious snacks that are rich in protein such as fish, chicken (recommend the breast, which is not so fatty), milk and yogurt, as well as eggs.
That’s it, heed the advice of experts that fish and eggs specifically for pregnant women should be cooked until done. Meanwhile, the consumption of fish that are too fatty such as swordfish, swordfish and pelagic fish should also be reduced.
4. Iron from Lean Red Meat
Adequate iron reduces the risk of anemia iron deficiency which can cause the mother to tire easily. Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, low birth weight babies and postpartum depression.
Iron is found in lean red meat, poultry, fish, vegetables and nuts. About Red meat to process, try to cook it until the center is not reddish. This is to avoid the risk of being infected with salmonella bacteria.
5. Vitamin D from Fish and Oranges
To build strong and healthy bones and teeth, at least 600 international units of vitamin D are needed every day. This can be obtained from food choices such as salmon, or milk and orange juice.
And a food needs satisfied, little one is getting smart!
Besides being healthy and easy food, pregnant women are also advised to follow doctor’s advice such as getting enough rest, drinking plenty of water, maintaining cleanliness and getting plenty of light exercise.
Of course, this task is not just for Mom’s attention. Fathers can help mothers get types of healthy and delicious food to ensure a smooth and happy pregnancy and delivery.