12 Good Natural Nutrition for Pregnant Women

During pregnancy, the body will undergo many physical and hormonal changes. In this condition, it is possible that your appetite decreases due to experiencing nausea and vomiting every day. However, that doesn't mean you don't eat at all. Remember, so that babies are born healthy, you are encouraged to eat complete nutritious foods.

The nutrition of pregnant women is one of the main determinants of the health of the mother and the fetus. Lack of nutritional intake during pregnancy and a poor lifestyle, puts the fetus at a higher risk of experiencing disorders, such as low birth weight, growth retardation, and birth defects.

After you are declared pregnant, that's when you have to start to be careful in choosing your food intake. This is because every food you consume will be absorbed by the fetus as nutrients for growth and development and also the level of fetal intelligence. If necessary, additional nutritional intake can be obtained from prenatal supplements prescribed by a doctor.

Good Natural Nutrition for Pregnant Women

Not only with routine pregnancy checks, the health of pregnant women must also be maintained through healthy food intake. Below is a list of nutrients that are good for pregnant women who are important for the health of their bodies and the baby in the womb.

1. Protein

Protein is a nutrient for pregnant women that is very important for repairing damaged tissues, cells and muscles. In addition, protein is also a nutrient for pregnant women that contributes to increasing blood supply in your body. Especially during pregnancy, the body of pregnant women needs to produce fresh blood twice as much as usual. Adequate protein intake also supports the fetal growth process more optimally, especially brain development.

When pregnant, you need at least 40 to 70 grams of protein per day. You can also meet your daily protein intake by eating meat, eggs, tofu, milk, seafood including fish, crab or shellfish, and nuts. This need for protein can be met when you consume three to four servings of protein every day. For example, to meet the daily protein needs of pregnant women, you can consume two glasses of milk and 200 grams of lean meat.

2. Carbohydrates

Carbohydrates are nutrients for pregnant women that are very important to supply energy to the body. Once digested in the stomach, carbohydrates are converted into glucose, which is the body's main source of energy. In addition, carbohydrates also contain phytonutrients which act as antioxidants to prevent the effects of free radicals

Adequacy of body energy in turn can accelerate metabolism and prevent pregnant women from getting tired and weak during their activities. Glucose intake is also a nutrient for pregnant women which is important for the fetus to support its growth and development process in the womb.

Carbs that are recommended for pregnant women are those that contain starch, such as rice, pasta, and bread. In addition, pregnant women can also eat fruits that contain high carbohydrates, such as longan. You are encouraged to eat foods that contain carbohydrates as much as 8 to 10 servings per day. Carbohydrates will be converted into energy as nutrition for pregnant women and the growth of the baby in the womb. Research shows that a low-carb diet while pregnant is at risk of causing the baby to be born with disabilities.

3. Fat

Fat is not always bad for the body, and the nutrition of pregnant women is no exception. In fact, fat is part of the nutritional intake of pregnant women that must be fulfilled daily.

As nutrition for pregnant women, fat is important for supporting fetal growth and development throughout the trimester of pregnancy, especially for the development of the brain and eyes.

Apart from being a nutrient for pregnant women, adequate fat intake also serves to meet the energy needs of the mother and the fetus during normal labor.

Fat is also needed as a nutrient or nutrition for pregnant women to maintain the condition of the placenta and amniotic fluid for 9 months of pregnancy.

The rest, fat is used to enlarge uterine muscles, increase blood volume, and to enlarge breast tissue in preparation for later breastfeeding.

There is no minimum limit of fat that you must consume every day. Even so, of course it is not recommended to consume excess fat. Additionally, choose healthy sources of vegetable fats, such as whole grains, nuts, and avocados.


4. Fiber

The nutrients in the diet of pregnant women that are rich in fiber help control blood sugar levels and avoid the risk of gestational diabetes.

The intake of these nutrients also helps maintain a healthy weight for pregnant women by making the stomach full for longer.

In addition, nutrition for pregnant women that contain fiber can help maintain digestive health. During pregnancy, expectant mothers are prone to experience constipation in the early trimester.

Fiber helps smooth bowel movements to move food scraps up to the anus for disposal during bowel movements. Fiber also helps compact the stool so that more waste is wasted at once.

Pregnant women can consume fiber by eating foods such as green leafy vegetables, oatmeal, and nuts such as almonds.

5. Iron

Iron is one of the nutrients for pregnant women which is very useful to increase blood supply. Iron itself functions to make red blood cells.

As previously explained, the mother's body requires twice as much blood supply as before pregnancy.

In addition to accommodating changes in the body itself, the fetus in the womb also needs to receive a supply of blood, oxygen and nutrients to support its growth and development process.

So, the demand for more fresh blood supply is directly proportional to the mother's iron needs by two times.

Meeting the needs of iron by consuming proper nutrition for pregnant women can prevent mothers from anemia. Iron can also prevent babies from being born prematurely and with low birth weight (LBW).

According to the Nutritional Adequacy Rate table, pregnant women are advised to consume foods high in iron as much as 26-39 mg per day.

The nutritional needs of pregnant women in terms of iron, the greater the gestational age. To meet your iron needs, you can get iron from lean red meat, chicken, fish, kidney beans, spinach, cabbage, and other green vegetables.

To help absorb iron in the body, combine foods that are consumed with foods or drinks high in vitamin C.

However, do not take it together with foods and drinks sources of calcium. The reason is, calcium can slow down the absorption of iron in the body.

6. Folic acid

Folic acid is a nutrient for pregnant women which is very important since planning a pregnancy. Folic acid can help prevent the risk of a baby being born with neural tube defects and abnormalities in the brain and spinal cord.

In addition, folic acid can also prevent miscarriage, premature birth, and anemia during pregnancy. Generally, these nutrients for pregnant women can be obtained from additional supplements or prenatal vitamins.

However, you can also meet the nutritional needs of pregnant women that contain folic acid from food, such as:

  • Green vegetables (spinach and broccoli for example)
  • Orange
  • Lemon
  • Mango
  • Tomato
  • Kiwi
  • Melon
  • Strawbery
  • Nuts
  • Cereals and breads that have been fortified with folic acid

Reporting from the Nutritional Adequacy Rate, pregnant women need 600 mcg of folic acid per day.

7. Calcium

Nutrition for pregnant women that is no less important is calcium. When pregnant, the body of pregnant women needs a lot of calcium to support the growth of fetal bones and teeth.

The fetus will take its calcium needs from the reserves in the mother's body. If you can't get enough calcium, you are at greater risk of developing osteoporosis later in life. This is because calcium intake as an important nutrient that is lost during pregnancy is not fulfilled properly.

Calcium can also help prevent the mother from getting preeclampsia (high blood pressure during pregnancy). To meet the nutritional needs of pregnant women, consume milk, yogurt, cheese, orange juice fortified with calcium, almonds, salmon, spinach, broccoli, and others. This is an important nutrient for pregnant women to consume every day.

Pregnant women are advised to meet the nutritional needs of this one as much as 1200-1300 mg per day during pregnancy.

8. Vitamin D

Another important nutrition for pregnant women is vitamin D. Vitamin D is a nutrient for pregnant women that helps the absorption of calcium. Vitamin D is needed by pregnant women to help the growth of fetal bones and teeth.

Mothers can get natural vitamin D from the morning sun (under 9 am). It is enough to sunbathe for about 15 minutes per day to get this important nutrient intake during pregnancy.

In addition, vitamin D can also be obtained from food sources, such as milk, orange juice or fortified cereals, eggs, and fish.

Pregnant women are advised to consume foods high in vitamin D as much as 15 mcg per day. 

9. Choline

Choline is a very important nutrient for pregnant women that the body needs. This one nutrient helps maintain the health of the mother's bones and prevents high blood pressure during pregnancy.

In addition, choline is also needed to help prevent babies from birth defects (neural tube defects) or problems with the brain and spine.

Choline consumed every day by pregnant women helps improve fetal brain development in the womb.

You can get choline from eggs, salmon, chicken, broccoli, and others. The nutritional requirement for choline for pregnant women is 450 mg per day.

10. Vitamin C

Vitamin C is a nutrient for pregnant women which is important to help the body absorb iron. In addition, vitamin C can also help maintain endurance, maintain healthy bones and teeth, and maintain healthy blood vessels and red blood cells.

You can increase your vitamin C intake by eating oranges, lemons, mangoes, kiwi, melons, strawberries, broccoli, tomatoes and potatoes. Consumption of vitamin C as much as 85 mg per day as a daily nutrition for pregnant women.

11. Iodine

To maintain the health of the thyroid gland, pregnant women need iodine. Iodine or iodine is a mineral that is also needed to support the growth and development of the baby in the womb and is important for consumption as nutrition for pregnant women.

Iodine is necessary for the development of a baby's brain and nervous system, as well as to prevent miscarriages and stillbirths.

Iodine is a nutrient for pregnant women which is also important to prevent stunting, mental disabilities and hearing loss (deafness) in babies.

You can get iodine from cod, yogurt, cottage cheese, potatoes, cow's milk, and others. Consumption of food containing ioidium as much as 220 mcg per day to meet the nutritional needs of pregnant women.

12. Zinc

Zinc is nutritional intake for pregnant women that helps fetal brain development. In addition, zinc is a nutrient that helps the growth and repair of new body cells and helps produce energy.

Zinc can be obtained from food sources such as red meat, crab, yogurt, whole grain cereals, and others. The need for zinc for pregnant women is 12-20 mg per day.

Guidelines for maintaining a healthy diet during pregnancy

1. Drink more water

Water is a nutrient for pregnant women that acts as the best source of fluids and functions an important one. Water helps digestion, removes toxins, regulates the body's acid-alkaline balance, and regulates body temperature.

The need for water during pregnancy increases a lot to support blood circulation, oxygen, and the production of amniotic fluid to the fetus in the womb smoothly. So, to fulfill the nutrition of this pregnant woman, it is advisable to drink 2500 ml or 10 glasses of water every day.

2. Limit foods that are high in salt

Eating lots of salty foods while pregnant can put you at risk for preeclampsia. To balance the nutrition of the mother during pregnancy, limit the consumption of salt in food.

Excess salt during pregnancy can increase the risk of fetal death, separation of the placenta, and impaired fetal growth.

It is recommended to consume only 1500 mg of salt a day so that the mother's nutrition is well fulfilled and not excessive.

3. Limit consumption of caffeine

Caffeine has a diuretic effect that makes you urinate constantly. If pregnant women drink caffeine too much and urinate frequently, this will lead to dehydration, increased blood pressure and increased heart rate.

Foods and drinks that contain caffeine that should be limited during pregnancy are chocolate, tea, coffee, and energy drinks. This is important so that the nutrients that have entered the mother's body during pregnancy are not disturbed.

Before you consume good nutrition for pregnant women above, consult your doctor first. The doctor will explain the appropriate steps that you can implement.

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