Nutrition during Pregnancy

A pregnant woman need special exercise & nutrition. Now it is easy to find special exercises for pregnancy, such as Prenatal Yoga. Some of the nutritional needs of pregnant women can be covered by a balanced healthy diet. In addition to healthy food choices, it is essential that during pregnancy takes vitamins and supplements as needed.

Here are some healthy food requirement of pregnant women:
Calories (energy)
A woman during pregnancy have an increased energy demand. This energy is used for fetal growth, the formation of the placenta, blood vessels, and the new ligament. Moreover, the additional calories needed as energy for metabolic processes of new tissue. Your body needs about 80 000 extra calories during pregnancy. Enlist the help of a doctor or nutritionist for help to fulfil caloric needs during pregnancy.

Protein
Protein needed for tissue growth in the fetus. Pregnant women need about 75 grams of protein each day, 25 grams more than usual. Animal products like meat, fish, eggs, milk, cheese, and seafood is a source of protein. In addition proteins can also be obtained from plants such as nuts, seeds, tempe, tahu, Oncom, and others.

Folic Acid
Folate is a B vitamin that plays an important role in embryonic development. Folate also helps prevent neural tube defects, it is defects in the brain and spine. Folate deficiency may also increase the pregnancy is less age (preterm) infants with low birth weight (low birth weight infant / LBW), and less fetal growth. Apart from folic acid supplements, folate can also be obtained from natural food sources such as green vegetables (like spinach, asparagus), orange juice, beans, nuts and bread wheat.

Ferrum
Iron needed to produce hemoglobin, which is protein in red blood cells carry oxygen to the role of body tissues. During pregnancy, blood volume increases to accommodate changes in the body of the mother and baby's blood supply. This causes the need for iron increases doubly. If the requirement is not fulfilled in iron, pregnant women will be easily tired and vulnerable to infection. Risk of delivering not old enough infant and infants with low birth weight were also higher. Requirement of iron for pregnant women is about 27 mg daily. Aside from supplements, iron can be obtained naturally from red meat, fish, poultry, iron fortified breakfast cereals, and beans.

Zinc
Substance zinc can be found naturally in red meat, whole wheat, beans, legumes, and some breakfast cereals that have been fortified. But you can consume (about 25 mg of zinc daily substance) if you are in an unhealthy condition. Zinc is beneficial for preventing the risk of premature birth and low weight.


Calcium
Fetal collect calcium from the mother about 25 to 30 mg daily. At most when the third trimester of pregnancy. Pregnant women and babies need calcium for strong bones and teeth. In addition, calcium is also used to help blood vessels contracted and dilated. Calcium is also needed to deliver neural signals, muscle contraction and hormone secretion. If no adequate calcium from food, baby needs calcium to be taken from the bones of the mother. Pregnant calcium requirement is about 1000 mg per day. Calcium from food sources include dairy products like milk, cheese, yogurt. Anchovy (ikan teri) is also a good source of calcium.

Vitamin C
Fetus's Vitamin C need depends on the mother's food intake. Vitamin C is an antioxidant that protects tissues from damage and needed to form collagen and deliver chemical signals in the brain. Pregnant women are advised to consume daily 85 mg of vitamin C per day. You can easily get vitamin C from foods such as tomatoes, oranges, strawberries, guava, and broccoli. Foods rich in vitamin C also helps absorption of iron in the body.

Vitamin A
Vitamin A plays an important role in body functions, including functional vision, immunity, and growth and embryonic development. Vitamin A deficiency can lead to premature birth and low birth weight infants. Vitamin A can be found in fruits and green or yellow vegetables, butter, milk, egg yolks, and others.