Healthy Foods for Pregnant Women

Development and the health of your unborn baby depend on the nutrients that you consume while pregnant.

Consumption of Various Types of Food

When pregnant, you don;t need to eat too much as if for two people. In fact, you only need to add about 300 extra calories, which is roughly equivalent to a bowl of cereal with a banana and low-fat milk. Consume small meals, but often with more intensity.

Pregnant women don't need to undergo special diet, except for being a particular disease. The key point regarding the adequacy of nutrients can be obtained by eating various types of food every day.

Here are some foods and beverages group recommended to be consumed, along with its benefits:

Mineral water

The mineral water is an essential element that is useful to take nutrients from the food you eat to the baby in the womb. Lack of drinking water can cause premature birth. Drinking enough water also can prevent hemorrhoids, constipation, excessive swelling, and bladder infections.

During pregnancy, you are advised to consume less than 2.5 liters (equivalent to about 10 cups) of water a day. This fluid can also be obtained from foods such as fruits with high moisture content, juice, or milk. But keep in mind that some drinks such as soft drinks with high sugar levels can lead to hypertension or weight gain.

Vegetables and fruits

Vegetables and fruits are the main component of a healthy diet for women who are pregnant. Advised to eat at least five servings of vegetables and fruits is different every day to get a variety of vitamins, minerals, and fiber. Here are some examples of vegetables and fruits are recommended to be consumed on a regular basis:

Avocado, 1 medium-size fruit. Folate, vitamin C, vitamin B6, potassium, and fiber. Avocados also contain monounsaturated fatty acids required for the formation of nerve cells, the eyes, and the baby's brain.
Broccoli, 100 grams or one glass. Containing folic acid and calcium which is useful for bone development.
Red beans, 200 grams or a tablespoon. Rich in iron, antioxidants, protein, and beneficial for the cognitive development of infants.
Banana, one medium-size fruit. Contains potassium and vitamin B6 are needed for the smooth metabolism.
Edamame beans, about 2.5 tablespoons. Can be consumed as a snack rich in folic acid, iron, protein, calcium, vitamin A and B.
Apples, one piece. Rich in vitamin C and fiber to prevent constipation and help lower cholesterol levels.
Carrots, two pieces. Rich in Vitamin A for the eyes and bone formation baby.

By varying your food, you can maximize the nutrients are taken into the body and your baby.

Lean meat, fish, and eggs

This food group rich in proteins that are essential for infant growth, especially in the first six months in the womb. You can design a daily menu to include food ingredients following:

Chicken, 1 piece, without skin, especially on the chest that is low in fat and cholesterol. Was instrumental in the formation of the fetus, muscle, and the smooth metabolism.
Beef, 35 grams or one piece. Rich with protein for the formation of bone structure, immune system, and reducing the risk of preterm labor.
Eggs, one egg. Rich in protein, fat, choline and omega 3 which is essential for the development of brain cells and the baby's vision.
Tuna, 3 pieces or 300 grams per week. Rich in Omega 3 which is essential for fetal brain formation.
Salmon, 40 grams or one piece. Besides omega 3, fish salmon also contains DHA is essential for fetal brain development.

However, this food group should be sorted and prepared carefully so as not to harm the baby. Fish that contain high levels of mercury can trigger cancer cells in the fetus. Pregnant women also should not consume raw fish to avoid bacterial contamination. Seafood (seafood), which is not fresh too risky contain bacteria, arsenic, and parasites that can lead to poisoning. Mothers who are pregnant should be enough to consume two servings of fish per week.

Carbohydrates

Besides rice, pregnant women need to meet the needs carbohydrates for energy with groceries such as:

Potatoes, carbohydrates, vitamins, and minerals.
Cereals, carbohydrates rich in fiber, folic acid, is essential for fetal growth.
Oatmeal, rich in fiber, B vitamins, iron, and potassium.

Carbohydrates can also be obtained from a variety of pasta, corn, and bread. You can also consume complex carbohydrates rich in fiber and requires a longer process of decomposition of the body before it is absorbed. Besides fruits and vegetables, complex carbohydrates are also contained in brown rice and whole grains.

Milk

Needs calcium and nutrients for bone formation can be met by consuming milk and its derivatives such as:

Low-fat milk.
Cheese: mozzarella, cream cheese, feta.
Soy milk.
Sardines or orange juice can be consumed as a substitute if you are allergic to dairy products.

Supplement

Although already eat a variety of foods, maybe you're still missing certain nutrients. Vitamin supplements may be required to replace the old. But you need to consult your doctor first.

healthy snacks

Mothers who are pregnant often feel hungry all the time. It is also important to notice that you consume snack in between times other than the main meal. Avoid snacks with high levels of salt and sugar that are widely available in food packaging. Salad, sweet potatoes, cashews, whole wheat bread, corn, and boiled bananas is an example of a healthy snack that can be tried.

Limit Consumption of Certain Food

Here are some foods and substances that need to be restricted, even your baby should be avoided to prevent certain risks, namely:

Caffeine: a maximum of 200 milligrams a day.
Meat, fish, eggs, raw or undercooked.
Seafood (seafood) containing mercury.
Foods that contain additives such as dyes, Flavor, and lots of sugar contained in instant foods and ready to eat.
Foods containing monosodium glutamate (MSG) and high salt content. In addition to hypertension, these foods can cause swelling of certain body parts due to water retention.
Unhygienic food such as snacks on the roadside.
Foods that contain high levels of alcohol.

Meticulously in Preparing Food

Cultivate their food is one way to maintain the health and quality of ingredients that go into the body. Here is a guide for pregnant women to prepare your meals:

To avoid contamination (such as campylobacter, salmonella, and E. coli), separate storage of raw food, especially meat, with the food ready to eat in the refrigerator.
Use separate cutting boards for raw meat for the same reason above.
Wash all fruits and vegetables that will be cooked to be clean from the remnants of soil can contain Toxoplasma.
Cook the meat until thoroughly cooked. Take great care to leave no red color, especially for meat that is still covered with skin. As well as eggs and fish.
Thoroughly wash your hands and all the kitchen equipment used to cut and process the raw meat.
Boiled or steamed vegetables briefly, so that nutritional content is maintained.

Pregnant with Specific Conditions

Pregnant women who are suffering from certain disease states are advised to watch his diet avoid worsening conditions.

Gestational diabetes

Gestational diabetes is a term for diabetes that occurs in pregnant women. Here is a diet that needs to be considered by pregnant women living with gestational diabetes:

Eating regularly eating carbohydrates low glycemic indexed to keep blood glucose levels remained stable between meals.
Limit consumption of foods and beverages high in sugar content.
Eat more fruits and vegetables, especially those that contain unsaturated fats such as avocados, nuts.
Choose meat without skin.

Hypertension

Pregnant women with hypertension who need to eat enough foods rich in potassium, calcium, and magnesium such as nuts, fish, avocados, spinach, bananas, and milk. Blood pressure can also be lowered by eating fruits and vegetables rich in fiber. Pregnant women with hypertension are also advised to undergo a low-salt diet and avoiding alcohol consumption can lead to increased blood pressure

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Healthy Foods for Pregnant Women