9 Tips for Sufficient Nutrition Needs for Pregnant

9 Tips for Sufficient Nutrition Needs for Pregnant

Nutrition during pregnancy will affect the health of the mother and the fetus she contains. With a proper nutritional intake of pregnant women, the risk of complications during childbirth, infant disability, future chronic diseases can be reduced. Baby's weight and growth are strongly influenced by food intake and maternal health status during pregnancy.

Nutrition during pregnancy will affect the health of the mother and the fetus she contains. With an excellent nutritional intake of pregnant women, the risk of complications during childbirth, infant disability, chronic diseases in the future can be reduced. The weight of the body and growth of the baby is strongly influenced by food intake and health status of the mother during her pregnancy. With proper nutrition since pregnancy, it is expected that the child born can grow up healthily. Nutritious food intake since the first trimester is part of an essential series to optimise children's intelligence.

Did you know?
"Nutrition before and during pregnancy since the first trimester is important for optimal children's intelligence. So choose a variety of food sources during pregnancy to ensure adequate nutrition for the fetus's growth in the womb. "

When pregnant women eat, nutrients will be absorbed, then through the circulation to the placenta which will then be absorbed by the baby. Nutritional intake during pregnancy must vary and contain protein, carbohydrates, fats, various vitamins and minerals, folic acid, and iron.

Carbohydrates are the primary energy source for mothers and babies, can be found in rice, tubers, potatoes, cassava, and various sweet foods.
The protein needed during pregnancy varies greatly and increases with gestational age. Sources of protein derived from animals can be obtained from red meat, poultry, dairy products, and seafood, while most non-animal protein sources come from beans such as tofu, tempeh and legumes
Fat is needed as a reserve of energy and helps the body can not make the absorption of vitamins A, D, E and K. Essential fat, so it must be obtained from food, namely linoleic acid and alpha-linolenic acid, containing omega 6 and omega 3 sourced from soybeans, oil corn, sunflower oil, green vegetables, and various nuts, such as Chia seeds, Flax seeds. This essential fat component is useful to support baby's growth and brain development. 1,3,4
Iron during pregnancy is helpful in forming haemoglobin, which is a protein in red blood cells that functions to carry oxygen to all organs and tissues in the mother and fetus, especially in the early trimester of pregnancy. Some food sources that contain iron include dark green vegetables, wheat, fruit and red meat
Vitamin C, which can be found in various fruits and vegetables, can help absorb iron from plants. 1,2
Folic acid is recommended during pregnancy to function for the formation of vital structures and nerves. Consumption of folic acid has been recommended early before pregnancy or when planning a pregnancy. Food sources of folic acid can be found in green vegetables, nuts, citrus fruits, bread, cereals, pasta, rice and flour with fortification/addition of folic acid in it.
Iodine is needed for thyroid hormone production which plays a role in maintaining the pregnancy and growth of the fetus. A pregnant woman who lacks iodine has a risk of miscarriage, preterm labour, and congenital abnormalities in the fetus. Also, a child who is born of a mother with iodine deficiency can experience mental retardation, stunted growth, and impaired speech and hearing abilities. Many sources of iodine are found in dairy products (cheese & yoghurt), seaweed, shellfish, fish, meat, iodised salt, and eggs.

There are some things that affect changes in the mother's diet during pregnancy that are affected by hormonal changes. Complaints are most experienced at the beginning of her pregnancy, feeling bloated and nauseous. In the early days of pregnancy, complaints of nausea and burning sensation in the chest may be caused by hormonal changes that cause acid reflux.1 By understanding the various changes that can occur in the early pregnancy and ways to overcome them, it is expected to be able to support nutritional intake can be maintained for the mother and the fetus it contains.

Tips that can be run are as follows:

1. Eat small portions but often (5-6 small servings/day) between 2 - 3 large pieces
2. Eat slowly and chew food slowly
3. Consuming 1,5
4. Limit drinking between meals
5. Limit eating fatty, oily and fried foods
6. Limit drinks that contain caffeine, carbonated, sour, and spicy foods
7. Consume foods that are easy to digest, such as pasta, crackers, potatoes, rice, fruits, and vegetables, as well as various meats, fish, and eggs
8. Avoid eating/drinking near bedtime
9. Wear clothes that are comfortable and do not interfere with the activities of pregnant women, especially nearing the end of pregnancy

Pregnant women should avoid cigarettes and alcohol. Alcohol consumption causes fetal growth retardation and disability. Smoking causes babies to be born with low body weight. It is also important not to take drugs without a doctor's instructions because certain drugs can lead to the circulation of the baby's blood through the placenta. This causes growth disorders, neurodevelopment, learning disorders, and can even cause fetal death. 1,2,5,6

In addition to food sources from animals and non-animals, increasing the need for micro-nutrients during pregnancy causes consumption of vitamin and mineral supplements sometimes needed to achieve adequate nutrition for pregnant women. The best source of getting all the nutrients during pregnancy is through daily food consumption. However, it felt less; supplementation can be given. Before taking supplements, it's good for pregnant women to consult a doctor first. Use of supplements should be accompanied by water and fruit juice. Consumption of supplements with milk, tea, or coffee, can interfere with the absorption of supplements in the body





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