10 healthy foods for pregnant women that are good for fetal health
Food is one of the needs that must be met by pregnant women to support the growth and development of the fetus during pregnancy. What are some healthy foods and snacks for pregnant women and other rules that need to be considered? Check out the full following review, yes!
According to Permenkes Number 28 of 2021 concerning the Adequacy Rate of Nutrition (RDA), in each trimester of pregnancy, mothers need additional intake ranging from 180-300 kilocalories (kcal) a day.
If the food intake is lacking, this will have an impact on the nutrition of pregnant women who are not optimal in meeting the needs of the baby in the womb.
According to the American Pregnancy Association page, there are various nutritional needs of pregnant women (pregnant women), including protein, calcium, iron, folic acid, and vitamin C.
All these nutrients can be fulfilled by pregnant women by eating a variety of foods that are good for supporting a healthy body and fetal development.
Well, here are various lists of healthy foods that are good for pregnant women:
1. Milk-based foods and drinks
Foods and healthy snacks for pregnant women for the first time are foods or drinks made from milk.
Dairy products, such as yogurt and cheese, are the right choice for those of you who are pregnant.
Milk and its processed products can help meet the protein and calcium needs of pregnant women and fetuses.
In addition, the calcium content in milk and its processed products is also necessary for the healthy growth of the fetus’s liver, nerves and muscles.
Although milk is good for pregnant women, not all types can be consumed, especially raw milk.
Raw milk is a type of food that is prohibited for pregnant women because it contains bacteria that can infect and cause pregnancy complications.
So, it would be better for pregnant women to choose pasteurized milk.
2. Nuts
Soybeans, peanuts, beans and peas are types of nuts that are included in the list of healthy foods and snacks for pregnant women.
The reason is, these nuts can be used as a source of folic acid, fiber, protein, iron, and calcium that the body needs during pregnancy.
These nutrients are very important for the health of the mother and fetus, especially in the first trimester.
Folic acid, protein, and calcium can prevent the risk of several birth defects and diseases in babies at birth.
In addition, nuts also help pregnant women meet their daily fiber needs.
Consumption of healthy foods for pregnant women and balanced with drinking enough water can both prevent and overcome constipation during pregnancy.
You can also take advantage of the peanut-processed menu if you don’t have an appetite or as a way to deal with nausea and vomiting during pregnancy.
3. Sweet potatoes
Sweet potatoes are one of the healthy foods and snacks for pregnant women that contain vitamin A.
Well, this vitamin is very important for the growth of cells and tissues in the fetus.
In addition, this good food for pregnant women is also rich in anti-oxidants which increase the immune system’s immunity.
Pregnant women can enjoy sweet potatoes in various ways, namely boiling, roasting, or steaming.
Also pay attention to how much vitamin A intake is allowed and recommended by the doctor.
4. Salmon
Salmon is a good source of animal protein as food and healthy snacks for pregnant women.
This is because it contains omega-3 fatty acids such as EPA and DHA which are important for brain and eye development in developing babies.
Salmon is also a natural source of vitamin D which is good for both mother and baby. However, be careful in choosing and eating good foods for pregnant women.
The reason is, fish are prone to reduced nutrition, especially if the condition is not fresh. Salmon that is not fresh can sometimes cause itching sensations on the skin after eating it.
Then, avoid eating fish in raw conditions because of the risk of bacterial contamination that can harm the fetus.
You can eat it in various ways and make sure the meat is perfectly cooked.
5. Eggs
Eggs are healthy foods and snacks for pregnant women that are nutritious and easy to process.
Pregnant women can process these healthy foods in various ways, for example, making eggs, boiling them, or making bread fillings.
In it there are ingredients such as choline, which is an essential nutrient for brain health and fetal development.
However, also pay attention that you process it until the eggs are completely cooked.
This is because pregnant women should avoid raw or undercooked eggs because there are still bacteria in them.
6. Green vegetables
Green vegetables usually contain most of the nutrients pregnant women need.
This healthy and good food source for pregnant women also contains fiber which can help prevent or treat constipation.
The nutrients contained in vegetables include vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
It should also be noted that green vegetables contain anti-oxidants which are beneficial for the immune and digestive systems.
According to the Food and Drug Administration (FDA), pregnant women are also not allowed to eat raw vegetables because they may still contain bacteria.
That means, vegetables as a good and good food for pregnant women need to be cooked first.
The heating process, either boiled or sauteed, can reduce the risk of spreading bacteria to vegetables.
7. Meat
Beef and chicken are sources of protein that are included in a healthy diet and are good for pregnant women.
In addition, meat also contains iron as an important mineral used by red blood cells.
Red blood cells play an important role in delivering oxygen to all cells in the body.
Therefore, pregnant women need more iron because their blood volume also increases during pregnancy, especially in the third trimester.
The fat content in meat is also sufficient for pregnant women to prepare for childbirth, both for normal delivery, cesarean section, and breastfeeding.
It’s best to avoid smoked meats because they tend to be high in salt content.
Keep in mind again that eating foods high in salt, can increase the risk of hypertension in pregnancy.
8. Avocado
Not only vegetables, fruits are also healthy food and snacks for pregnant women.
One of them is avocado because it is the only fruit that contains monounsaturated fatty acids.
In addition, this good food for pregnant women is also equipped with fiber, vitamin B, vitamin K, potassium, copper, vitamin E, and vitamin C.
The fatty acids in it can help the development of the skin, brain and body tissues in babies so that they can reduce the risk of birth defects.
9. Whole grains
Grains also include healthy foods for pregnant women. The reason is, whole grains can meet your calorie needs as a provision for activity.
Please note that the calories of pregnant women will increase, especially in the second and third trimesters.
Examples of seeds that are safe for consumption by pregnant women, namely oats, quinoa, flaxseed, or oats.
This row of healthy foods and snacks for pregnant women contains protein, fiber, B vitamins, and magnesium so that it is useful for the growth of the fetus in the womb.
You can consume it by making it a breakfast menu for pregnant women, for example, made cereal or overnight oat.
Try adding milk and pieces of fruit for pregnant women so that the nutrition is more complete.
You can also make it a complementary ingredient for healthy snacks, namely toppings for salad or yogurt.
10. Drink lots of water
Even though it’s not food, plain water is very healthy and important for maintaining the balance of body fluids for pregnant women.
In addition, drinking water can also prevent constipation and urinary tract infections in pregnant women.
Even though they need to go back and forth to the bathroom for drinking water, pregnant women are prohibited from holding back pee.
The reason is, this habit can increase the risk of the mother getting urinary tract infections that can harm the fetus.
The content of nutrients in offal such as chicken liver, gizzard, chicken heart, beef liver, tripe, namely protein, fat, iron, calcium, phosphorus, sodium, potassium, DHA, vitamins, and others.
Take for example vitamin A which is essential for the growth of fetal cells and tissues and is a source of healthy food for pregnant women.
While DHA is important for the development of the baby’s brain and eyes to the protein that provides energy for the mother’s body.
However, the offal should not be eaten every day or too much because it is high in fat, calories, and cholesterol.
In addition, offal can not be maximally processed by the body if consumed in excessive amounts.
Most eating offal during pregnancy can make your cholesterol levels even higher, which is dangerous for the health of the body and the fetus.
However, if you are a steak lover with a level of maturity rare, it’s a good idea to change orders for a while until the pregnancy is over.
Raw or uncooked meat can increase your risk of getting toxoplasmosis and salmonella poisoning.
Toxoplasma can infect the placenta and fetus and cause congenital toxoplasmosis.
Babies with this condition may be born healthy, but it can have long-term effects in the following months or years.
Some of the symptoms due to congenital toxoplasmosis in babies are eye damage, hearing problems, and brain development problems.
It’s just that, eating too much spicy food can trigger digestive problems and increase stomach acid during pregnancy.
Spicy food during pregnancy may also make it worse morning sickness in some mothers who are sensitive to certain spices.
If you are unsure about the effect of spicy food on the body, try a few spoons and wait for the reaction before eating a whole serving.
However, keep in mind that not all pregnant women will experience the same problem when consuming spicy foods.
There are pregnant women who can eat spicy food without difficulty at all, but there are also those who feel the effects of discomfort.
The dietary guidelines if you are pregnant with twins or more are the same as for women carrying one baby.
You don’t have to eat more, but eat when you are hungry, have enough portions, and listen to your body.
Try to eat the food you eat that is healthy for pregnant women and can meet all nutritional needs during pregnancy.
Also make sure your weight is classified as ideal to prevent certain health problems and help the fetus to grow properly.
Pregnant women also need to pay attention to food portions during pregnancy. Therefore, you can consult an obstetrician or nutritionist during pregnancy checks.
You don’t need to be afraid about the body changes that might occur during pregnancy because this is normal.
Limiting or overeating during pregnancy can actually cause eating disorders including anorexia nervosa, bulimia nervosa, up to binge eating disorder.
This can affect your condition after giving birth, for example causing baby blues, postpartum depression, to postpartum psychosis.
Not only mothers, babies can also experience the impact due to insufficient food intake while in the womb.
