Merdeka.com – On time pregnancy, nutritional intake for pregnant women is an important thing to note. In this case, a healthy and balanced nutritional intake is needed by pregnant women to keep the body healthy, including helping the development of the fetus in it. That way, the pregnancy period can last well until the delivery process.
Apart from consuming various types of food with healthy and balanced nutrition, there are several dietary restrictions pregnant mother that needs to be avoided. This is none other than because there are several foods that are bad for the health of the mother and her womb. That way, some dietary restrictions for pregnant women should not be consumed to prevent various bad conditions that can harm the baby and the fetus.
Abstinence to eat pregnant mother this can be any type of fish that contains mercury, raw or undercooked meat, raw eggs, or a variety of other undercooked foods. In addition, pregnant women also need to avoid consuming empty calorie foods that only contain high sugar and fat, such as candy or chips.
In addition to knowing some dietary restrictions for pregnant women, you also need to know a variety of high nutritious foods that are good for consumption during pregnancy. By observing some of the following dietary rules, can help you get a healthy and smooth pregnancy until birth.
Launch from Medical News Today, here we summarize some dietary restrictions for pregnant women and some other information that you need to know.
Facts About Eating During Pregnancy
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Before knowing some dietary restrictions for pregnant women, it is necessary to know the facts about eating during pregnancy. In this case, women who are pregnant have a different process of absorption of food than before pregnancy.
This is none other than because there is a fetus in the womb that needs to grow and develop properly. Here are some facts about eating during pregnancy that you need to consider:
- Pregnant woman’s calorie intake increases during pregnancy. This is for the health needs of the body and the development of the fetus in its womb. Calorie consumption increases only a few hundred calories a day for most pregnant women.
- Weight gain in pregnant women, if only one baby is pregnant, varies greatly, which is based on body weight before pregnancy and other factors. Underweight pregnant women are encouraged to increase their intake, while women who are overweight are advised to pay attention to a healthy diet for a good pregnancy.
- A woman’s body absorbs iron more efficiently and blood volume increases during pregnancy. So pregnant women need to consume more iron to ensure that she and her baby have an adequate supply of oxygen.
Eating Rules During Pregnancy
Before knowing some dietary restrictions for pregnant women, you need to understand what dietary rules are needed during pregnancy. In this case, there are several recommendations for foods that are good for consumption to maintain health during pregnancy. Here are the eating rules you need to know:
- Consume more vegetables and fruits during pregnancy. Aim for five servings of fruit and vegetables per day. It can be juice, dried, canned, frozen, or fresh.
- Starchy carbohydrate-rich foods including potatoes, rice, pasta, and bread, are high in energy, which are great additions to a healthy diet for pregnant women.
- Eat foods that contain lots of protein. Such as quinoa, tofu and soy products, nuts, seeds.
- Consumption of fat should not be more than 30 percent for pregnant women. Based on research, a high-fat diet can genetically program babies for diabetes in the future.
- Eat foods that contain fiber to prevent the risk of constipation in pregnant women. Such as whole grains, whole wheat bread, whole grain pasta, lentils, and fruits.
- Eat foods high in calcium such as milk, yogurt and cheese. For pregnant women who adopt a vegan diet it is necessary to pay attention to this. The consumption of calcium for a vegan diet can be replaced with other plant-based foods. Such as soy milk, soybean, bok choy, broccoli, mustard greens, Chinese cabbage, okra, mustard greens, beans, and kale.
- Eat foods that contain the mineral zinc to help the growth and division of fetal cells. This content can be obtained from the consumption of chicken, turkey, ham, shrimp, crab, oysters, meat, fish, dairy products, nuts, peanut butter, nuts, sunflower seeds, ginger, onions, bran, wheat germ, rice. , pasta, cereal, eggs, lentils and tofu.
- Consumption of foods that contain iron is also good for blood circulation for pregnant women. This can be obtained from the consumption of dried nuts, dried fruit such as apricots, egg yolks, and some whole grain cereals.
Restrictions on Eating for Pregnant Women
After knowing the eating rules, next there are some dietary restrictions for pregnant women that need to be avoided. As already mentioned, pregnant women need to avoid some foods that have a risk of bacteria or other harmful components of food that are bad for the health of the body and fetus during pregnancy. Here are some dietary restrictions for pregnant women that need to be considered:
- Mercury in some fish such as sharks, swordfish and marlin should be avoided, or kept to a minimum.
- Raw or undercooked meat should be avoided, it should be cooked until done. Consumption of raw shellfish carries a risk of bacterial or viral contamination which can cause food poisoning. Some bacteria and viruses can also cross the placenta and harm the baby.
- Raw eggs, including foods with raw or undercooked eggs in them also need to be avoided. Eggs must be cooked thoroughly to avoid salmonella infection.
- Uncooked or undercooked ready-to-eat food should be avoided because it carries the risk of listeriosis, as well as infection from other pathogens.
- Moldy soft cheeses such as blue vein, Brie, or Camembert cheese. There is a risk of listeria infection. Listeria is a group of bacteria that can cause potentially fatal infections for pregnant women and their babies.
- Empty calorie foods such as cookies, biscuits, biscuits, chips, and candy should be reduced. Many of these foods are high in sugar and fat, but have little nutritional value and can undermine a pregnant woman’s efforts to maintain a healthy weight.
Alcohol and Caffeine Consumption Rules
In addition to some dietary restrictions for pregnant women, consumption of alcohol and caffeine also needs to be reduced for pregnant women. Please note, if a pregnant woman consumes alcohol, the fetal liver that grows in her body cannot process alcohol like an adult. Too much alcohol consumption can seriously damage a baby’s development. Most doctors advise pregnant women to avoid alcohol altogether.
Not much different from caffeine drinks. If a pregnant woman consumes too much caffeine during her pregnancy, there is an increased risk of low birth weight, which can cause health problems later in life. Not only that, the risk of miscarriage is also higher.
There are many foods and drinks that contain caffeine, not just coffee. Examples include some sodas, energy drinks, chocolate and tea. Some cold and flu medications also contain caffeine. A pregnant woman should speak with her doctor, nurse, or pharmacist before taking medication.