Pregnancy Nutrition

Pregnant women need more food than usual. In addition to her needs, pregnant women should also eat for fetus. So that the fetus can develop good, food pregnant women should meet the nutritional needs of the following:

• Calories. Caloric intake must be increased 180 kcal per day during the first trimester of pregnancy and 300 kcal during the second and third trimester of pregnancy. The extra calories should be obtained from sources that vary in accordance with a well-balanced diet. Ideally, 55% of calories derived from tubers and rice carbohydrates, 35% from vegetable and animal fats, 10% from protein and the rest of the vegetables and fruits.
• Folic Acid. In the few weeks before and after the beginning of pregnancy, the embryo fetus requires a lot of folic acid to the nervous system and the formation of cells. Additional 400 micrograms of folic acid per day is required during the first trimester of pregnancy. Folic acid deficiency can result in not fully developed fetus that was born with congenital abnormalities such as anenchephaly (without the skull), spina bifida (the spine is not contiguous) and cleft lip. Folic acid, also known as vitamin B9 found in many brown rice, green vegetables and fruits.
• Protein. Aside from being a source of calories, protein is also required for the formation of cells and blood. Pregnant women need 60 grams of protein per day (10 grams more than usual), which can be obtained from meat, fish, egg whites, beans, tofu and tempeh.
• Calcium. Consumption of calcium 1000 mg / day is required to maintain the growth of bones and teeth, muscle contraction and nervous system.
• Vitamin A. Vitamin A is beneficial for the maintenance of skin, eye function and bone growth. However, the consumption of vitamin A should not be excessive because it can interfere with the growth of the embryo.
• Iron. Iron are needed for blood formation. Iron deficiency anemia will lead to dangerous for mother and baby. Iron supplements may be required from the 20th week of pregnancy, especially if a woman is showing signs of anemia. Pregnant women need iron 30 mg / day or double the usual.
• Vitamin C. Vitamin C is beneficial facilitate the absorption of iron by the body, in addition to maintaining healthy teeth and gums.
• Vitamin D. Vitamin D is useful for bone formation because it helps the absorption of calcium.

Taboo

Some foods and other substances that should be avoided during pregnancy:

• Coffee and tea. Caffeine in coffee can increase the risk of miscarriage and low birth weight babies. When women are accustomed to drinking coffee, portions should be reduced to no more than 2 cups per day. Tea is consumed in excessive amounts can also interfere with the absorption of nutrients in the intestine.
• Alcohol and cigarettes. Consumption of alcohol and smoking is harmful to the fetus due to what the mother consumed too consumed fetus, but his physical condition is still very vulnerable.
• Raw food / half cooked. Raw and undercooked food can carry germs cause listeriosis and toksoplasmosisyang harmful to the fetus. These foods include: fresh cheese, fresh milk (non-pasteurized), raw egg / half-cooked, salad and goat satay / chicken undercooked.
• Certain mercury-rich fish. Some of certain fish that contain high mercury such as mackerel (usually in cans), shells and stingrays should be avoided.

Checking Intake

Nutrition in the form of vitamins and minerals can be seen from the absence of symptoms of deficiency of vitamin / mineral, such as anemia, bleeding gums, and more. Indicator of nutritional adequacy is also seen in considerable weight gain during pregnancy. The weight gain varies from month to month according to the phases of pregnancy.