During pregnancy, you become very careful when it comes to choosing food. This is not without reason. The prospective baby who is growing in the womb needs adequate nutrition. The goal is that he will be born with a healthy and optimal body condition. Every food consumed by pregnant women becomes good nutrition for the baby in the womb.
The Academy of Nutrition and Dietetics has noted, pregnant women who are malnourished or malnourished can cause damage to vital organs so that they can affect body functions. Bad effects can also occur in infants. Therefore, take a look at some of the food menus for pregnant women in trimesters 1, 2, 3 and 3 to meet the best nutrition for your little one.
Food Menu for First Trimester Pregnant Women
Early pregnancy is a very important phase for the further development of the fetus. Optimal nutrition is certainly needed by Moms. This is because the developing placenta has a function to ensure nutrients reach the fetus in the womb. The following is the right menu for pregnant women in the first trimester for Moms.
1. Green Leafy Vegetables
Spinach, broccoli, kale, asparagus, and mustard greens are some types of green leafy vegetables that can be a menu for pregnant women in the 1st trimester. Not the origin of choosing, but these green leafy vegetables are suitable for the diet of pregnant women in the 1st trimester because they have a good source of natural folic acid for you. It's no secret that pregnant women need folic acid intake, even if you are still in the pregnancy program. The Centers for Disease Control and Prevention recommends that pregnant women get about 400 mcg of folic acid from their diet each day.
So, what if you don't like to eat vegetables? Take it easy, there are still many natural sources of folic acid that can be consumed such as avocados, bananas, and peas. If it's still lacking, it's a good idea for Moms to consult a doctor to get additional folic acid supplements.
Read Too : For Smart Children, Consume These Foods When Pregnant
2. Whole Grains
Some of the foods referred to as whole grains, namely whole grain breads, cereals, pastas that contain fiber are also important to serve as a food menu for pregnant women in the 1st trimester. In early pregnancy, pregnant women will be prone to constipation, which is caused by a very drastic surge in hormones. Well, eating a pregnant woman's diet that contains whole grains will maintain good bowel function and reduce the chances of getting constipation and hemorrhoids. It's best, as often as possible, to choose whole grain foods over those made with white flour, yes, Moms!
Read Too : Is It Safe To Eat Nut-Based Foods While Pregnant?
3. Natural Choline Source
Choline is an important nutrient that should not be neglected especially during early pregnancy. The diet of pregnant women during the first trimester containing choline can help brain function through the formation of the neurotransmitter acetylcholine, which is a form of choline compound that plays a role in brain function. Adequate intake of choline can affect the baby's developing nervous system. Well, you can find choline in meat, egg products, salmon, and walnuts.
4. Fruits Contain Vitamin C
The food menu for pregnant women in the first trimester is that which contains vitamin C. Why do you really need vitamin C during the first trimester of pregnancy? The reason is, during early pregnancy, generally Moms will experience morning sickness. Signs that can be seen are nausea and vomiting, so the body becomes weak. However, do not worry because this is normal. Quoted from Stanford Children's Health, morning sickness is a positive indicator that the placenta is developing properly.
However, that does not mean all pregnant women will experience morning sickness. This depends on your immune system and the condition of your stomach. Well, how to keep the body's immunity going well when the body is weak, Moms must get enough vitamin C intake. Fresh fruit can be a natural source of vitamin C. Remember, you should consume fresh fruit and avoid packaged fruit juices or dried fruit. If you really want to drink fruit juice, you should not more than 1 cup a day. Juices contain higher calories than whole fruit, and do not produce optimal fiber.
Food Menu for Second Trimester Pregnant Women
Entering the second trimester, you will gain weight and the size of your stomach will start to grow. This is an amazing natural process during pregnancy. However, a balanced diet is still needed. Don't let Moms gain weight, but the nutrients are still lacking. This is the menu for pregnant women in the second trimester:
5. Iron Rich Foods
"Many pregnant women do not understand the importance of nutrition during the second trimester, including iron," said Dr. Karen Gill, nutritionist with Mission Neighborhood Health Center. Pregnant women experience an increase in the amount of blood in their bodies so they need more iron than women who are not pregnant. We recommend that you meet a total of 45 mg of iron per day from food and dietary supplements during pregnancy, yes, Moms!
Well, the food menu for pregnant women in the 1st 2nd 3rd trimester is rich in iron to choose from, such as red meat, fish, eggs, whole wheat bread, cereals, and pasta. Green leafy vegetables, beans, nuts are also good sources of iron. How about fruit? Dates, berries, watermelon, and pomegranates are some of the fruits that are rich in iron. Moms can make it as a healthy snack for everyday.
6. Fatty Fish
What are the types of fatty fish that are suitable as a food menu for pregnant women in trimesters 1 2 3? Call it like salmon, mackerel, tuna, and herring to be the right choice. Fatty fish is enriched with omega-3 fatty acids which are good for pregnant women to consume. Omega-3 fatty acids are proven to provide benefits for mothers and babies in the womb, especially eicosapentanoic acid (EPA) and docosahexanoic acid (DHA).
This type of fatty acid is necessary for the development of the baby's brain, nervous system, and vision. Adequate intake of omega-3 fatty acids can also reduce the risk of preterm birth. Fatty fish is also a good source of vitamin D, which builds the bones and teeth of a developing baby. The other intakes of vitamin D that you can get are fish liver oil, beef liver, cheese, egg yolks, and mushrooms.
7. Dark Chocolate
Generally, when you have entered the second trimester, pregnancy will feel more comfortable to live. Morning sickness is over and you can start enjoying your pregnancy. Therefore, there is nothing wrong with pampering yourself by consuming dark chocolate. Indeed, this chocolate is not a menu for pregnant women who are often recommended. But as long as it's still in a reasonable portion, dark chocolate can be a healthy snack.
Reporting from the UT Southwestern Medical Center, dark chocolate contains flavonoids, natural compounds that are part of polyphenols, so they are rich in antioxidants. Flavonoids are considered capable of increasing vasodilation, or widening of blood vessels, thereby increasing blood pressure.
Food Menu for Third Trimester Pregnant Women
The thing that most often Moms feel during the third trimester is easily feeling tired, unfit, and having trouble sleeping. This can happen because of physical changes, the size of the stomach is getting bigger, and also anxiety before giving birth. In the third trimester, you should avoid caffeine and chocolate so as not to interfere with sleep quality. We recommend that you consume some of the following food menus for pregnant women in the following 1 2 3 trimesters.
8. Avocado
Want a menu for pregnant women in the third trimester that is rich in nutrients and filling? You can eat avocado during the third trimester of pregnancy. This one fruit can be said to be very complete in nutrition and includes everything needed by pregnant women. A study from the journal Nutrients said, avocados have high folate and potassium content, so they are good for fetal development in the womb.Avocado is also a food rich in iron. In addition, avocados are also useful as a preparation for breast milk later, you know, Moms!
“Avocados have higher amounts of non-essential compounds, such as fiber, monounsaturated fats, and fat-soluble antioxidants. The content is good for improving the health of pregnant women and maintaining the quality of breast milk when breastfeeding later, "said Dr. Andrew Orr, nutritionist from Australia.
9. Eggs, Meat and Fish
Eggs, lean meat, and fish are good sources of protein for fetal development, which is much needed during the third trimester. Reporting from the International Food Information Council Foundation, protein intake in the diet of pregnant women is important for maintaining maternal tissue and fetal growth, especially during the third trimester. Protein is also the key to a baby's growth. Sources of protein are divided into two, vegetable protein and animal protein. Eggs, meat, and fish are natural sources of animal protein that you can consume. It's also good to balance it with plant protein sources, such as beans and soy products such as tofu and tempeh.
It should be understood, pregnant women are prohibited from eating undercooked meat or undercooked eggs. This is because the risk of making pregnant women food poisoning, which can endanger the health of the baby. "Don't eat raw, undercooked meat, and don't eat leftovers that have been left out for more than two hours," says Tara Gidus, a nutritionist from Orlando, Florida.
10. Low Fat Dairy Products
Talking about dairy products, it must be directly related to the need for calcium in the diet of pregnant women. Yes, it is true. Calcium has been needed by pregnant women since the first trimester, but the need increases in the third trimester. Why is that? During pregnancy, the baby growing in the womb needs optimal calcium to develop its bones. This need for calcium will increase in the 3 months before delivery.
"When you don't get enough calcium, your baby takes what it needs from the mother's bones. So, it is important for pregnant women to get adequate calcium intake to prevent osteoporosis,” said Dr. Murray Favus, orthopedic doctor from the University of Chicago. Low-fat dairy products such as milk, yogurt, and cheese are well known for their calcium content. There are several natural sources of calcium that you can consume, such as sardines, salmon with bones, cereals, bread, tofu, almonds, and cassava leaves.
11. Sweet potato
The next pregnant woman's food menu that Moms can try is sweet potatoes. Sweet potatoes are not only delicious cooked in a thousand ways, they are also rich in beta carotene, a plant compound that is converted into vitamin A in our bodies. Vitamin A is important for baby development. Be aware of animal sources of vitamin A in excessive amounts, such as organ meats, which can cause toxicity.
Fortunately, sweet potatoes are an abundant source of beta carotene and vegetable fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health (which is especially helpful if you're constipated during pregnancy). For a great breakfast menu, try sweet potatoes as the base for our morning avocado toast.
That's the food menu for pregnant women that can be consumed during the 1st, 2nd, and 3rd trimesters. The UK's National Health Service has explained that it is better for pregnant women to have a balanced diet by eating lots of fruits and vegetables to get vitamins, minerals and fiber.
So, enjoy your pregnancy with a nutritious diet every day, Moms! :)
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