Nutrition during pregnancy is crucial and affects the growth and development of the fetus. What healthy foods should pregnant women consume? Let's discuss this further.
Many people assume that the food consumed by a pregnant woman will also be consumed by the fetus, so it's okay to eat double portions. This isn't entirely wrong, but it's not entirely justified either. Food consumed by a pregnant woman goes through the digestive system, where its nutrients are transferred to the fetus through the placenta, where they'll be used for its growth and development. However, the amount of food consumed doesn't necessarily have to be double the normal portion.
Doing so increases the risk of overweight and obesity in pregnant women. This can actually increase the risk of various pregnancy complications. Some of these complications include gestational diabetes, hypertension, preeclampsia, difficult labor, and infection.-
Healthy food for pregnant women
Maintaining a healthy lifestyle is crucial during pregnancy. In addition to maintaining a healthy diet, meeting daily fluid requirements and maintaining a regular activity routine are also crucial. It is highly recommended to consume a balanced diet containing carbohydrates, protein, fat, vitamins, and minerals.
Carbohydrates: Pregnant women need carbohydrates as a source of energy. Pregnant women can consume complex carbohydrates such as brown rice and whole wheat bread. These types of carbohydrates tend to provide more stable energy and a longer-lasting feeling of fullness.
Protein
Pregnant women can consume both animal and plant-based protein. However, when consuming animal protein, it is crucial to ensure cleanliness and thorough cooking before consumption. Undercooked food carries a higher risk of bacteria and infection. This can impact the health and development of the fetus.
Fat: Pregnant women are not prohibited from consuming fat. Fat is essential for brain and nerve cell formation. However, it is important to ensure that pregnant women consume foods containing healthy fats, such as avocados, seeds, nuts, and fish like salmon.
Vitamins and minerals
Pregnant women can obtain vitamin and mineral intake from the fruits and vegetables they consume. Eating a variety of fruits with different colors can help meet daily vitamin and mineral needs. The color of a fruit often indicates its vitamin content. Therefore, the more varied the color, the more varied the vitamins you'll receive.
Consuming oranges and mangoes can help increase your vitamin C intake, which plays a role in maintaining the immune system. Consuming berries like blueberries and strawberries can help fight free radicals due to their antioxidant properties.
Fiber
Pregnant women are prone to constipation. Therefore, it's important to pay attention to fiber intake. Fiber needs can be met by consuming vegetables and fruits.
Besides fiber, vegetables also contain high levels of folic acid, which is essential for fetal growth and development during pregnancy. Vegetables that can be consumed include spinach, broccoli, and various other vegetables.
Milk
Pregnant women are also strongly advised to consume milk during pregnancy. Milk and dairy products contain calcium, which is essential for fetal bone growth. During prenatal care in early pregnancy, pregnant women are usually screened for vitamin and mineral levels, if necessary.
If laboratory results indicate a deficiency, in addition to dietary intake, the doctor may also prescribe additional supplements to meet the mother's daily needs during pregnancy.
Written by Dr. Valda Garcia. Reviewed by Dr. Ernest Eugene
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