Pregnant women and breastfeeding mothers must pay attention to their nutritional intake.
Malnourished pregnant women, for example, can experience anemia, increase the risk of babies born with low birth weight, and are threatened with stunting.
When pregnant and breastfeeding, the principle is to eat a balanced and diverse nutritious diet. Slightly different, pregnant women need to consume around 1,800-2,500 calories per day while breastfeeding women need around 2,500-2,700 calories.
Pregnant women need 40-70 grams for protein consumption, while breastfeeding women need about 76 grams daily. Pregnant women from the first trimester need about 20-48 mg of iron daily. It differs somewhat from breastfeeding mothers, who need 32-34 mg daily.
During pregnancy, Mommy should still carry out the basic principles of a healthy diet, such as eating lots of fruits, vegetables, lean proteins, and healthy fats. Some nutrients deserve special attention during pregnancy.
Here's a detailed explanation.
Folic acid: Prevents congenital disabilities
Folate is a B vitamin that helps prevent neural tube defects, a severe brain and spinal cord disorder.
Expectant mothers need at least 400 micrograms of folic acid daily before and during pregnancy. Cereals fortified with folate, green leafy vegetables, citrus fruits, and peas are examples of natural sources of folate.
Calcium: Strengthens bones
Both mother and fetus need calcium for strong bones and teeth. Calcium also helps pregnant women's circulatory systems, muscles, and nerves usually run.
Pregnant women need 1,000 milligrams of calcium daily, while pregnant teenagers need 1,300 milligrams daily. Sources of calcium can be obtained from dairy products, broccoli, kale, and so on.
Vitamin D: Helps absorb calcium
The function of vitamin D is to help absorb calcium and other essential minerals in the body. Pregnant women need 600 international units (IU) a day.
Good sources of vitamin D are fatty fish, such as salmon, vitamin D-fortified milk, and sunlight.
Protein: Supports fetal growth
Protein affects the growth of fetal tissues, including the brain. Protein also plays a role in increasing the blood supply for pregnant women. Pregnant women need about 40-70 grams of protein daily, which can be obtained from meat, eggs, milk, seafood, or nuts.
Iron: Prevent iron deficiency anemia
The body uses iron to make hemoglobin, which carries oxygen to tissues. The body requires this iron to make more blood to supply oxygen to the fetus.
Iron deficiency anemia can occur if you do not have enough iron reserves or get enough iron during pregnancy. Severe iron deficiency anemia during pregnancy increases the risk of premature birth, babies born with low birth weight, and babies at risk of stunting.
It takes at least 20-48 milligrams of iron a day. Good sources of iron are lean red meat, fish, iron-fortified cereals, beans, and vegetables.
The mother's energy requirement during breastfeeding will increase to 2,400 kcal per day for milk production and the mother's activities.
Carbohydrates
During the first 6 months of breastfeeding, a mother's needs increase by 65 grams daily, equivalent to 1½ servings of rice.
Protein
Breastfeeding mothers require additional protein, which you can get from 1 serving of meat (35g) and 1 serving of tempeh (50g).
Fat
For energy sources, and plays a role in breast milk production and carriers of fat-soluble vitamins in breast milk. The need for oil in a balanced nutritional cone is 4 servings or the equivalent of 4 teaspoons of oil (20 g).
Vitamins and minerals
The total requirement of vitamins & minerals is 3 servings a day which can be obtained from vegetables and fruits. Breastfeeding mothers are prone to nutritional deficiencies.
Drink water often
Breastfeeding mothers must drink 2-3 liters of water daily or 8 glasses daily. It is better to drink before you feel thirsty and drink more if your urine is dark yellow. Keep a glass of water nearby when breastfeeding your baby.
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