In fact, if we do not meet the nutritional needs of the body, there are some dangers that are ready to lurk us. Namely slow physical growth, difficult to think, loss of iron because of menstruation, dental caries because too much consumption of high-carbohydrate foods, can even affect osteoporosis when we get older.
Nutritious FoodBefore it's too late, let's fulfill our nutritional needs. And here are some of the nutrients we need in a day:
Carbohydrates. It can be obtained from rice, flour and processed products (noodles, pasta), tuber-Umbrian (yam, cassava), and corn.
- Protein. It can be obtained from meat, milk and processed products, nuts.
- Calcium and iron. It can be obtained from fish, nuts, vegetables.
- Vitamin. It can be obtained from vegetables and fruit.
Food for Pregnant WomenTo meet the needs of mothers and infants, the following foods can be an ideal choice for nursing mothers.
- Whole Wheat and brown rice
The needs of carbohydrates that can be obtained from rice and bread, of course, must be fulfilled. In order not only to include carbohydrates, occasionally replace this menu with whole wheat that is richer in fiber. Whole grains also have excellent benefits for mothers and babies as they are rich in folic acid
- Eggs and Fish
Dietary requirements are inadequate feeding mothers with meat and eggs. Eggs contain vitamin D that serves as a baby bone-forming. Choose an egg enriched with DHA to get a higher content of essential fatty acids. Get protein through fish consumption, at least two servings a week. Choose a fish that is rich in DHA, like salmon. DHA itself is not only good for the development of the baby's nervous system but also plays a role in reducing postwar stress for mothers.
- Fruits and Vegetables
Fruits and vegetables have a variety of micronutrients that play an important role in the development of mothers and children. The fiber content in fruits and vegetables is very good for the digestive system of nursing mothers. Constipation as the most common complaint after childbirth can be solved by consuming enough fruits and vegetables. Make sure the fruits and vegetables that you consume are free of pesticides.
- Low-Fat dairy products
Dairy products are an important part of healthy breastfeeding. Milk can increase bone strength due to the content of vitamin D, protein, and vitamin B. Good yogurt, milk, cheese, and other fatty dairy products are among the best sources of calcium that can help bone growth in your baby.
Pregnant Women's food MenuPregnant women should eat foods that are suitable for nutrition because they will have an impact on the fetus they are born. Dr. Nining Haniyanti SpOG said that pregnant women in addition to consuming food recommended in each trimester should also obtain complete nutrients.
The eggs are rich in omega 3, Bun. It is also a source of folate, iron, and choline Bun. Choline is excellent for brain development and helps reduce the risk of neurological defects in the fetus. To consume it can be fried or boiled to taste. For all the benefits, MOM must eat white and egg yolks.
- Sweet potato
Sweet potato is a diet full of nutritious fiber. In addition, it also contains vitamin B6, potassium, vitamin C, iron, and beta-carotene. The content contained in sweet potatoes is good for the development of babies ' eyes, bones, and skin. It can even meet the needs of iron in the body. Mothers can consume it by roasting or frying it.
Nuts contain many nutrients including protein sources, iron, minerals, folate, fiber, and calcium. It's also very good for vegetarian moms. This nut also helps reduce the risk of premature birth, and low birth weight.
- Lean meat
Mothers certainly know that meat is a good source of protein. Pregnant women need protein for baby growth and ensure their muscles are well developed. This lean meat also helps provide a good dose of vitamin B6 for the growth of infant tissue and brain. There is also vitamin B12 which functions to help maintain the health of nerves and red blood cells.
- Orange Juice
Drinking a glass of orange juice in the morning is good for health. This orange juice contains folate, potassium, and vitamin C. Nutrients in orange juice can prevent birth defects in early pregnancy, and ensure a healthy pregnancy afterward.
The potassium it contains is also important for maintaining muscle function, metabolism, and health during pregnancy. In addition, it can help the body to absorb iron and keep the teeth and bones to remain strong and healthy.
Salmon is a source of omega-3 fatty acids and proteins. Omega-3 fatty acids (a.k.a. DHA and EPA) in this fish, help the baby's brain to develop and improve motor skills and reduce the risk of neurological problems in the future. Salmon content can also increase your child's IQ
Pregnancy Forbidden FoodHere are some types of foods that should not be consumed by pregnant women because of the risk of causing health problems:
- Raw Meat
Raw or half-baked meats can contain toxic toxins that are harmful to pregnant women, as they may cause infections of the fetus, even if pregnant women do not experience any symptoms.
Therefore, if pregnant women want to eat meat, including minced meat and sausages, make sure the meat is thoroughly cooked. Cook until there is no part of meat that appears bloody or pink.
- Raw Egg
Pregnant women should avoid consumption of raw eggs and foods containing raw eggs, as they are at risk of exposure to Salmonella bacteria.
Although it does not have a direct impact on the fetus, Salmonella infections can make pregnant women experiencing indigestion characterized by diarrhea and vomiting.
Make sure the pregnant mother only eats ripe eggs, which are characterized by all egg whites and egg yolks that have become dense.
- Fish containing mercury
It is undeniable that fish has many benefits for pregnant women. However, some fish may contain any mercury that can have a bad impact on pregnancy.
Tuna, mackerel, swordfish, and shark are examples of fish that are not recommended for consumption by pregnant women. The large amount of mercury present in this fish may interfere with fetal nerve development.
In addition, pregnant women also need to restrict the consumption of salmon and mackerel to avoid exposure to dioxin and polychlorinated brominated (PCBs) pollutants. If pregnant women want to eat marine fish, no more than two moderate portions per week.
- Unpasteurized milk
Milk is a source of various nutrients needed by pregnant women. However, pregnant women should not consume milk that is produced without pasteurization, because there is a risk of Listeria bacteria that can cause infections in pregnancy. This also applies to dairy products, such as cheese and yogurt.
- Raw Vegetables
Some types of sprouts, including bean sprouts from green beans and clover leaves, are not recommended for raw consumption. Bacteria in the sprouts are very difficult to clean only by washing process, so it needs to be cooked until cooked.
This prohibition actually applies to everyone, but pregnant women need to be more vigilant with the consumption of raw vegetables to prevent bacterial infections.