Healthy Food Recommendations for Pregnant Women
There are several healthy snacks for pregnant women and can be used as consumption options during pregnancy. Why should it be healthy?
Pregnant women generally experience cravings or the urge to eat certain foods, and this is usually very difficult to resist. The food or drink you want is unpredictable, and not necessarily healthy.
Cravings and irregular eating patterns can risk making the mother gain excessive weight during pregnancy. This condition can also have an impact on the health of the mother and fetus.
To work around this, we can prepare healthy snacks for pregnant women. At least this way, we can reduce the risk of deteriorating health, as well as get used to eating snacks that are more nutritious.
Recommended Healthy Pregnant Snacks for Pregnant Women
Snacking while pregnant can help mothers to increase the intake needed earlier. But, as much as possible, prioritize eating heavy meals from whole food sources before eating snacks.
Here are some types of snacks for pregnant women that can be our choice while pregnant.
1. Foods High in Folic Acid for Pregnant Women
Eating foods high in folic acid can prevent birth defects in babies. This birth defect can affect the baby’s brain and spinal cord.
It is recommended that adults get at least 400 mcg of folate per day. Especially for adult women who are planning a pregnancy, their consumption can be increased between 400-1000 mcg per day.
Examples of snacks high in folic acid: boiled legumes , salad greens, oranges, avocados, and bananas.
2. Foods High in Calcium
Calcium can help the formation of fetal bones and regulate the use of fluids in the body of pregnant women. In one day, pregnant women should get at least 1,000 mg of calcium which is ideally divided into two servings of 500 mg at a time.
Calcium will be completely absorbed by the body if consumed less than 500 mg at a time. If more than that, calcium can trigger bloating to constipation.
Pregnant women can meet calcium from food or supplements as recommended by a gynecologist.
Examples of high-calcium snacks: milk, cheese, processed tofu, toasted almonds / milk, and yogurt.
3. High-Protein Foods
Protein is needed during pregnancy because it helps the growth of tissues and organs in the fetus. In one day, pregnant women are recommended to consume protein as much as 1.22 g/kg body weight in the early trimester and in the next trimester it is increased to 1.52 g/kg body weight.
If before pregnancy we weighed 50 kg, at the beginning of the trimester our daily protein needs are at least 61 grams per day. Furthermore, for the final trimester, you must consume a minimum of 76 grams of protein per day. For the exact amount, it is recommended to consult a gynecologist.
Examples of high-protein snacks: hard- boiled eggs , processed fish, nuts, and edamame.
4. Foods High in Iron
Foods high in iron facilitate blood circulation which brings oxygen and nutrients to the body of the mother and fetus. In this way the development of the fetus can run better, while preventing anemia in the mother.
In one day, pregnant women need a minimum of 27 mg of iron. This need can be obtained from food or using supplements recommended by a gynecologist.
Examples of high-iron snacks: fruit juice with spinach, lean beef steak , salad with broccoli and fish.
Body conditions and medical history can affect pregnancy. Regarding intake, try to also consult with a gynecologist. Some of the snack options for pregnant women above can then be adjusted using the GGL application , to ensure daily calorie and nutritional needs are still met.…