7 Healthy Foods for Pregnant Women

The growth and health of the baby in the womb depends on nutrients that you consume while pregnant. Choose healthy foods for pregnant women so that the mother and the fetus remains healthy. 

When you're pregnant, You really don't need to eat too much as it is for two people. In fact, you only need to add about 300 extra calories, which is roughly the equivalent of a banana and semangkok cereal with low fat milk.

However, it is very important to fullfill the needs of nutrients of different types of food. For example, folic acid to prevent congenital defects, calcium and protein for the formation of body tissues and bones of infants, as well as iron to help red blood cells that carry oxygen in fetus.

Foods for Pregnant

Here are some suggestions of food and beverages to be consumed, along with its benefits:

#1. Water

Drinking enough water can prevent babies born prematurely, hemorrhoids, constipation, excessive swelling, and bladder infections. During pregnancy, you are advised to consume approximately 2.5 liters (equivalent to 10 cups) of water in a day.

This fluid can also be obtained from foods such as fruits, juice, or milk. But some beverages such as soft drinks with high sugar levels can lead to high blood pressure or weight gain.

#2. Vegetables and fruit

Vegetables and fruits are the main components of a healthy diet for pregnant women. It is recommended to consume at least five servings of vegetables and fruits is different each day to get a variety of vitamins, minerals and fiber. Green vegetables such as spinach and kale contain many vitamins A, K, C and folic acid which is essential for eye health.

#3. Lean meat, fish and eggs

These foods are rich in protein which is essential for the growth of the fetus, especially in the second and third trimester in the womb.

Eggs are also rich in kolin which supports the growth of the fetus, the body and the brain, as well as help reduce the risk of neural tube defects. Currently, salmon is rich in Omega 3 good for keeping the mood expectant mothers at the same time the development of the fetus.

However, to avoid exposure to Mercury, it is recommended not to consume more than 340 grams of salmon in a week. In addition, the meat without fat is a source of high quality protein. Avoid processed meats such as sausages may contain bacteria or parasites.

#4. Nuts

Nuts are good in adequate fiber needs when pregnant, to prevent constipation and hemorrhoids (hemorrhoids). In addition, these foods are rich in calcium, folate, iron and zinc.

#5. Food sources of carbohydrates

Oats are rich in nutrients, fiber, vitamin E, and selenium is good for the growth of the fetus. This material can be found among others in the oatmeal, whole wheat bread, pasta, brown rice.

#6. Milk

Milk and processed milk products, like yogurt, which are rich in calcium that helps bone formation on the baby, as well as maintain bone health.

#7. Supplements

Even if you have to eat different types of food, it is very likely that you still lose certain nutrients. Maybe it takes a vitamin supplement to mencukupinya. One of the usual supplements given was TTD (Tablet plus blood) containing the equivalent of 60 mg of iron and 400 mcg of folic acid. However, you need to first consult a doctor.

It is very important to get a variety of different nutrients intake so that all the needs of the body of the pregnant woman and the fetus remains unfulfilled

Preparing food pregnant women

Cooking your own food is one way to maintain the health and quality of ingredients that go into the body. The following is a guide for women to set up their own healthy food while pregnant:

• Wash all the vegetables and fruits that will be cooked in order to clean off the remains of the soil that can contain toksoplasma.
• To avoid contamination (such as campylobacter, salmonella and e. coli), separate storage of raw food, especially meat, ready to eat in the fridge.
• Use different cutting boards for chopping raw meat for the same reason as above.
• Cook meat until completely cooked. Pay attention not to leave red, especially for meat that still coated leather. Similarly, when cooking the eggs.
• Wash your hands and clean kitchen utensils used to cut raw meat.
• Know and avoid some types of foods harmful to expectant mothers such raw foods and haiti

In addition, pregnant women who have certain conditions, such as diabetes gestasional, it is recommended to consult and comply with the restrictions and suggestions from your doctor about the right food for consumption.