Already know what nutritional content is needed for pregnant women? Be careful, if pregnant women are malnourished, it can have a bad impact on the fetus, you know!
Apart from the joy of waiting for the arrival of the baby, pregnant women are often made to worry and wonder: do you think I have fulfilled the nutritional intake for my baby’s growth and development yet, huh?
You’re not alone, mommies! I used to be like that too. Every day googling to find out, what are the nutrients that must be met during pregnancy. Because every mother wants her baby to be born in perfect physical condition and health, right?
The nutritional intake needs of pregnant women and people who are not pregnant are certainly different. Because mommies are sustaining one more life in mommies’ bodies. Understanding the nutrition that mothers need during pregnancy can support the growth and development of the fetus.
Folic acid to prevent birth defects
Every pregnant woman needs about 400-1,000 micrograms of folic acid every day during pregnancy. In fact, before conception the mother already needs folic acid. So don’t be surprised if doctors have recommended eating foods rich in folic acid since mommies are planning pregnancy. Folic acid is useful in preventing neural tube defects in babies, serious abnormalities in the brain and spinal cord, and has been shown to reduce the risk of premature birth.
Find foods rich in folic acid in leafy green vegetables, oranges, legumes and fortified cereals. In addition to being obtained from natural sources, doctors generally will provide folic acid supplementation to meet the folic acid needs of pregnant women.
Calcium to form bones and teeth
The formation of teeth in babies has started since the baby in the womb. Therefore, pregnant women need to consume adequate calcium, at least 1,000 milligrams per day. This is important for strengthening the bones and teeth of mother and baby. In addition, calcium also functions to help the circulatory system, muscles and nerves of mommies run normally.
Calcium can be found in sardines, salmon, broccoli, spinach, kale, bananas, strawberries and various dairy products such as cheese, milk and yogurt.
Vitamin D to help calcium absorption
In addition to calcium, mommies also need to meet the needs of vitamin D as much as 600 IU a day during pregnancy. This is useful for helping the absorption of calcium for the formation of bones and teeth of the baby. Mommies can get vitamin D from sun exposure and consumption of fatty fish such as salmon, vitamin D fortified milk, orange juice. Sunlight is also a good source of vitamin D.
Protein for fetal growth
Pregnant women who lack protein can be at risk of stunted fetal growth, low birth weight babies, babies born prematurely to stillbirths. So, don’t be lacking in protein intake during pregnancy, OK! To support the baby’s growth, mommies need protein intake of about 70 grams every day. It can be obtained from meat, poultry, fish, eggs, nuts and seeds.
Iron to prevent anemia
Iron serves to help red blood cells deliver oxygen to the baby. Pregnant women need twice as much iron as non-pregnant women. If there is a lack of iron, pregnant women can experience anemia which is characterized by symptoms of being easily tired. Severe iron deficiency conditions in pregnant women can cause postpartum depression . While in babies it can cause premature birth, low birth weight babies, and increase the risk of stunting.
Pregnant women need as much as 27 milligrams of iron daily from lean red meat, nuts, iron-fortified cereals and vegetables.
Consumption of foods containing omega-3 fatty acids
Eating foods rich in omega-3 can promote the development of the nerves and brain of the fetus. Later, children grow up with better vision, memory, and understanding of language. Omega-3 fatty acids can also reduce the risk of postpartum depression. Get omega-3s from fatty fish like mackerel and salmon, flaxseed oil , walnuts, and omega-3-fortified eggs. The National Institutes of Health recommends that pregnant and breastfeeding women get at least 300 milligrams of DHA per day.
Caloric needs of pregnant women
Pregnant women need about 8-14% more calories than non-pregnant women. The following is the daily energy requirement of pregnant women according to the Minister of Health No. 281 of 2019 concerning Nutritional Adequacy Figures.
|19-29 years old||Age 30-49 years old|
Fluid intake during pregnancy
Fluids are also an important nutritional requirement during pregnancy. Pregnant women are recommended to meet the fluid needs of 2,650 ml per day, according to the recommendation of the Minister of Health No. 281 of 2019. This includes the intake of water, juices and soups. However, avoid drinks with artificial sweeteners and alcohol, yes!
Eat colorful foods ( rainbow of foods )
In addition to providing important nutrition for mommies and prospective babies, eating a variety of foods can also introduce new flavors to the baby through the amniotic fluid. So, try to eat as varied foods as possible during pregnancy. Dark colored fruits and vegetables, such as blueberries, carrots and spinach, tend to be rich in antioxidants.
Avoid the following foods during pregnancy
During pregnancy, avoid eating raw or undercooked food because it can contain bacteria that can harm the baby. For example, raw vegetables such as salads, raw seafood (sushi, oysters), raw meat, poultry and eggs, and unpasteurized milk and cheese.
In addition, also avoid foods and drinks that contain high sugar, and limit caffeine intake during pregnancy. Have a healthy pregnancy, yes, moms!