It is very important for pregnant women to maintain the health and development of the fetus in the womb by eating healthy food. Pregnant women should really pay attention to healthy food, especially at the age of the first trimester of pregnancy so they can avoid miscarriage or the baby is born malnourished. It is not about eating more food but improving the nutritional quality of food that pregnant women consume. Poor diet and excessive weight gain may increase the risk of gestational diabetes and complications of pregnancy or birth. Here are some healthy food for pregnant women:1. Milk
Milk contains high-quality protein. Milk is the best source of calcium and provides high amounts of phosphorus, various vitamin B, minerals, magnesium, and zinc. In addition, probiotics contained in milk help to reduce the risk of complications.
2. Eggs
Eggs contain high protein, vitamins, minerals and also fat, and quality choline. Choline is essential for many processes in the body, including brain development and health. Lack of choline intake in pregnant women can affect the spine, memory function, risk of neural tube defects, to the risk of structural disturbance and brain function of the fetus.
3. Meat
Beef and chicken are high-quality protein sources. In addition, beef is rich in iron, choline and vitamin B. All these intakes are needed in higher amounts during pregnancy. Lack of low iron intake during early and mid-pregnancy may lead to anemia, an increased risk of preterm delivery.
4. Salmon
Salmon is rich in omega-3 fatty acids. Pregnant women should consume omega-3s that meet the needs of the body. The benefits of omega-3 fatty acids intake are very important during pregnancy. Its content is found in high amounts in seafood, its benefits are very important in the process of brain development and fetal eye.
5. Spinach and Kale
Spinach and kale contain many nutrients that are needed by pregnant women, such as fiber content, vitamin C, vitamin K, vitamin A, calcium, potassium, iron, and folate.
6. Avocados
Avocados contain many monounsaturated fatty acids. It is also rich in fiber, B vitamins (especially folate), vitamin C, vitamin E, vitamin K, potassium, and copper. In addition, potassium content in the avocado is useful to prevent foot cramps. During pregnancy, there is an increased risk of leg cramps in some women. Good thing, that avocados contain more potassium than bananas.
7. Dates
Eating dates are safe and also beneficial for pregnant women and babies in the womb. The content of fructose sugar is beneficial to increase body energy without changing blood sugar levels in the body. Eating dates are also used to prevent constipation in pregnant women. That's because dates are rich in fiber, which keeps the digestive system healthy. In the first trimester of pregnancy, constipation becomes a common problem. Dates help prevent constipation, but the consumption of dates should still be in reasonable amounts.
8. Water
Water is not a kind of food but pregnant women need it. During pregnancy, the blood volume increases so it is important to stay well hydrated. Symptoms of mild dehydration are a headache, fatigue, anxiety, bad mood and decreased memory. Drinking water is very important to minimize the risk of constipation, and also reduce the risk of urinary tract infections that become a common problem during pregnancy.
Once you know that you are pregnant then you should regularly see a doctor on schedule to be able to determine the condition of the development of the baby in your womb. You need to tell your medical history to your obstetrician so that your doctor can give you maximum treatment. You should also know the history of your allergies, especially allergies to certain medications. Notify your obstetrician.
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