Carbohydrates and fiber. Carbohydrates and fiber is one of the important sources of energy. Food sources of carbohydrates such as rice, bread, cereals, grains, and pasta. So that your energy needs are met, eat 3 servings of carbs / fiber foods every day (slice of bread equals one serving of carbs / fiber food). Choose foods that are fortified and made from whole grains, such as rice, and wheat. Of food grains richer in nutrients and fiber than their processed products. Fiber is very important, especially for pregnant women who frequently experience constipation. High-fiber foods such as whole grains, fresh fruit and fresh vegetables can overcome difficulty defecating (constipation) is.
Protein. You and your baby need a lot of protein as a nutritional support tissue growth. You need to consume 60 grams of protein a day, which is 20-36% higher than normal. Some sources of animal protein that can be consumed are fish, seafood, poultry, beef, liver, and eggs. As for the source of vegetable protein are tofu, tempeh, legumes, nuts, and seeds. Milk and other dairy products, such as cheese and yogurt, are also a good source of protein.
Fat. Fat can help the body to absorb more nutrients. Fat also produces energy, and save the protein for use in the growth functions. Nevertheless, in a state of pregnancy even if you have to limit your intake of fat because the calorie content is very high. If you eat too many fatty foods, your weight will quickly rise. Foods high in fat such as fatty meats, milk, cheese, butter, margarine, and oils. By eating some of them, you will get enough energy from fat.
Vitamins and Minerals. A pregnant woman has a vitamin and mineral requirements are higher than usual. Fruits and vegetables provide many vitamins and minerals more than other foods. Every day, you should consume citrus fruits and green or yellow vegetables in large portions. Fruits and vegetables is also important to eat are apples, pears, grapes, bananas, pineapple, berries, guava, mango, papaya, dates, melons, carrots, beets, tomatoes, and cauliflower. Consumption of fresh fruits and vegetables is more advisable than the fruit / vegetable cans, due to the amount of nutrients that a lot more and not containing added sugar, salt and fat.
DHA. During the time of pregnancy, fatty acid docosahexaenoic (DHA) is very important for baby's brain development. Unborn baby depends on the adequacy of intake of DHA. you are. Research shows that supplementation of DHA from mother to improve infant DHA status. The experts recommend that pregnant women consume 300 mg DHA per day. Examples of sources of DHA are: eggs, meat, liver, and fish.
Folic acid. Folic acid is essential for infant growth. Adequate intake of folic acid before conception and the early weeks of pregnancy can help prevent birth defects neural duct. Fruits and vegetables, including orange juice and green leaf vegetables, and whole grains are a good source of folic acid. You should consume at least 600 mcg of folic acid every day. Health experts recommend that pregnant women take vitamin supplements containing 600 mcg of folic acid a day rather than rely on the food.
Iron. During pregnancy, blood volume increases with your iron needs. Iron is a major component of hemoglobin, the part of blood that carries oxygen to the cells of your body and the baby. Iron supplementation during pregnancy is proven to help prevent iron deficiency. Iron deficiency can increase the risk of complications while giving birth childbirth and risk of low birth weight and prematurity. Foods rich in iron include beef, liver, legumes and whole grains. The experts recommend that pregnant women consume 27 mg of iron per day, which is 50% above normal requirements. Most of the health experts encourage the consumption of a supplement that provides 30 mg of iron per day because this mineral is extremely difficult to be met through food.
Zinc. Zinc is very important for your health and the baby. Zinc deficiency can cause complications during pregnancy and childbirth. Low zinc levels in infants has been associated with birth defects neural duct and low birth weight. Good sources of zinc are seafood, liver, and meat.
Dilution. Needed to increase the volume of fluid blood and amniotic water. Drink at least 6 to 8 glasses per day. Lack of fluids can cause damage to the kidneys. Fluid consumption is best white water. Additionally, you can drink fruit juice, milk, yogurt, etc..
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