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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.…

Maintaining bone health and density is important for everyone. Because with healthier bones, the possibility of disease, inflammation, to the risk of fractures can also be prevented. Moreover, the condition of human bones can also decline with age. Bone density in particular, can be reduced. That’s why we need a way to maintain bone health.

Some ways to maintain bone health are not so difficult. We can try to apply it yourself at home. Starting by doing certain types of exercise or exercise program to monitoring daily food intake and nutrition. Here’s the full review.

Get Enough Sun Exposure for Bone Health

Supply of vitamin D can be produced by our bodies as long as the body gets enough sunlight . With the production of vitamin D, our bones can be protected from potential loss.

This is because vitamin D is responsible for instructing cells in the intestines to absorb two important minerals needed for strong and healthy bones, namely calcium and phosphorus. If we find that we spend more time indoors, it’s worth taking the time to sunbathe.

Morning sun is highly recommended. We can take 10-30 minutes to sunbathe every morning. When sunbathing, also make sure that the skin is exposed to enough sunlight. Avoid too long sunbathing, because it can have a bad impact on skin health .

Doing Resistance Exercises

One way to improve bone health is to apply resistance training . Regularly doing this type of exercise can especially increase bone density.

This is seen in one study that examined men and women with an average age of 68 years. They routinely perform weight-bearing exercises that increase bone mineral density and bone strength.

Besides being useful for increasing muscle mass, resistance training is also said to help protect the risk of bone loss and fractures. Especially in women who have entered menopause, where health and bone density are very vulnerable to decline. Because after passing the age of 40 years, plus an inactive lifestyle , and lack of nutrition can gradually lose 1% of bone mass per year.

Maintain Weight for Bone Health

The condition of being overweight or obese can also have an adverse impact on bone condition. These include possible reduced bone quality and increased risk of fracture. This may be because the bones need to bear too much weight. Especially when moving or doing physical activity that is quite strenuous.

The risk of fracture cases is also not only experienced by obese people . Women who experience anorexia nervosa (an eating disorder characterized by very low body weight) also have the same, if not higher, risk. This is due to the lower spine strength to support the body and bend.

Not only overweight, too thin also affects the condition of the bones. Mentioned in studies on women in menopause, that body weight that is too low is the main factor causing decreased bone density and bone loss occurs. That’s why, the best way to maintain bone health is to keep our body weight in the ideal number (not too heavy, not too light) with a healthy body composition.

Eating Vegetables and Fruits

By eating vegetables and fruits that are rich in vitamins and minerals, bone density is also the ability to form new bone tissue to be higher.

Some studies note that vegetables are especially rich in vitamin C. These nutrients are said to provide protection to bone cells from damage. Not only that, vitamin C is also important for the development and maintenance of bone tissue.

Less consumption of vegetables and fruit is said to lead to increased bone loss . Green or yellow vegetables such as spinach and carrots are also said to contribute to the maintenance of bone mass in young women. Eating vegetables is also good for maintaining bone health for older women. Because vegetables and fruit help maintain calcium content.

Regular consumption of fruits and vegetables can provide important nutrients for bones such as polyphenols, phytochemicals, fiber, and potassium. Some examples of vegetables and fruits that are good for bones include broccoli, onions, dried plums, and citrus fruits.…

Very important to protect the mental health of employees in the workplace. With good management, support for employee mental health can increase productivity by up to 12%. The benefits that can be obtained by supporting the mental health of employees include:

1. Increase Productivity for Maintaining Mental Health

Research shows that 86% of employees who receive treatment for depression experience improved performance. Not only that, the support can also reduce absenteeism by 40%-60%.

2. Increase Employee Retention for

Quoted from The Great X Report from Michael Page Indonesia, as many as 68% of employees in Indonesia are willing to sacrifice salaries, bonuses, or promotions to get mental health and happiness. This shows that mental health must be a priority for companies to retain their best employees. Companies need to support all the components that can create a healthy work environment, such as: physical, emotional and mental health, and professional development.

3. Lower Maintenance Costs

According to the National Alliance on Mental Illness, rates of cardiovascular and metabolic disease are twice as high in adults with serious mental illness. In other words, maintaining the mental health of employees at work can have an effect on their physical health. The happier employees are at work, the healthier they are physically, which certainly has a positive impact on performance at the company.

In Indonesia, awareness about the importance of mental health is getting better, but there are still many who consider mental health to be an abstract problem when compared to physical health which is easier to identify. Whereas external factors such as the work environment can also trigger the disruption of one’s mental health, such as poor communication between co-workers, unclear tasks, limited space for expression, working hours that interfere with personal life, work that does not match employee competence, and other.

These are the efforts that HR can do to maintain the mental health of employees in the work environment. Keep in mind that the mental condition of employees affects performance in the company. So if the company can create a positive and supportive work culture towards employee happiness, work motivation will also increase by itself. So that employees will be more productive at work.…