It's normal to feel hungry during pregnancy. During the formation of the little one, the body must work extra so that the nutritional intake needed also increases.
Not just food, you also have to pay attention to the composition of your consumption to meet the nutritional aspects. It is vitaminized, rich in minerals, and certainly does not bring long-term adverse effects.
So, what essential nutrients do moms need during pregnancy, and where do you get them?
1. Folic Acid and Protein from Legumes, Liver, and Vegetables
Besides being delicious, beans are rich in fiber, protein, and folic acid. The American College of Obstetrics and Gynecology (ACOG) recommends pregnant women consume 600-800 micrograms of folate during pregnancy. Folate intake can also be found in liver, eggs, dark green leafy vegetables, and peas.
Soybeans, peas, and peanuts will significantly help your little one's growth and development in the first trimester, so don't let this one snack be absent from your table!
Another thing to note when serving vegetables is not to wash them thoroughly. It is feared that the remaining soil on vegetables can contain toxoplasma, which will harm 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 are low in mercury, such as catfish, shrimp, salmon, tofu, and dark green leafy vegetables.
3. Delicious Protein from Fish, Chicken, and Eggs
Fulfill your protein requirements with delicious protein-rich snacks such as fish, chicken (breast is recommended, which is less fatty), milk and yogurt, and eggs.
However, pay attention to the advice of experts, especially for pregnant women; fish and eggs should be cooked until cooked. Meanwhile, the consumption of fish that are too fatty such as swordfish, swordfish, and pelagic fish, should also be reduced.
4. Zinc from Lean Red Meat
Adequate zinc reduces the risk of iron deficiency anemia, which can cause the mother to become tired quickly. Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, low birth weight, and postpartum depression.
Iron is found in lean red meat, poultry, fish, vegetables, and beans. To process red meat, cook it until the center is not reddish. It is to avoid the risk of salmonella bacteria contamination.
5. Vitamin D from Fish and Oranges
To build strong, healthy bones and teeth, you need at least 600 international units of vitamin D daily. It can be obtained from food choices such as salmon, milk, and orange juice.
In addition to eating healthy and delicious food, pregnant women are also advised to follow the doctor's advice, such as getting enough rest, drinking plenty of water, maintaining cleanliness, and doing lots of light exercises.
Comments