Healthy Food Choices for Pregnant Women - Get Healty

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Monday, February 25, 2019

Healthy Food Choices for Pregnant Women

The development and health of the womb depends on the nutrients you consume while pregnant. Look at healthy food choices for pregnant women so that the mother and fetus stay healthy.

When you are pregnant, you really don't need to eat too much as if for two people. In fact, you only need to add about 300 extra calories, which is roughly equivalent to a banana and a bowl of cereal with low-fat milk.

It's just that, of course, it is important to fulfill these various nutritional needs from a variety of different types of food. For example, folic acid acts to prevent congenital defects, calcium and protein for the formation of tissues of the body and baby's bones, and iron to help red blood cells carry oxygen to the fetus.

The following are some groups of foods and beverages that are recommended for consumption, along with their benefits:


Drinking enough water can prevent premature babies, hemorrhoids, constipation, excessive swelling, and bladder infections. During pregnancy, you are advised to consume approximately 2.5 liters (equivalent to 10 glasses) of water a day. This liquid can also be obtained from food such as fruit with high water content, juice, or milk. But keep in mind that some drinks such as soft drinks with high sugar levels can cause hypertension or gain weight.

Vegetable and fruit

Vegetables and fruit are the main components of a healthy diet for mothers who are pregnant. It is recommended to consume at least five different servings of vegetables and fruits every day to get various vitamins, minerals, and fiber. Green vegetables like spinach and kale contain lots of vitamins A, K, C and folic acid which are important for eye health.

Lean meat, fish, and eggs

This food group is rich in protein which is important for fetal growth, especially in the second and third trimesters in the womb.

Eggs are also rich in choline which supports the development of the fetus's brain and body, and helps reduce the risk of neural tube defects. Meanwhile, salmon is rich in omega 3 which is good for maintaining the mood of pregnant women as well as fetal development.

However, to avoid exposure to mercury, it is recommended not to consume more than 340 grams of salmon in a week. In addition, lean meat is a source of high-quality protein. But avoid processed meats such as sausages that may contain bacteria or parasites.


Nuts play a role in fulfilling the fiber needs of pregnant women, thus preventing constipation and hemorrhoids (hemorrhoids). In addition, this food group is rich in calcium, folate, iron, and zinc.

Food source of carbohydrates

Whole wheat is rich in nutrients, fiber, vitamin E, and selenium which are good for fetal development. You can get this ingredient in oatmeal, whole wheat bread, pasta or brown rice.

Milk and derivative products

Milk and dairy products, such as yogurt, are rich in calcium which helps bone formation in infants and maintains maternal bone health.


Even though you have consumed various types of food, you may still miss certain nutrients. Vitamin supplements may be needed to make them sufficient. One supplement that is usually given is TTD (tablet plus blood) which has the equivalent of 60 mg of elemental iron and 400 mcg of folic acid. However, you need to consult your doctor first.

It is important to get a variety of different nutritional intake so that all the body needs of pregnant women and fetuses are still fulfilled.

Carefully Prepare Food for Pregnant Women

Processing your own food is one way to maintain the quality and health of ingredients that enter the body. The following is a guide for prospective mothers to prepare their own healthy food for pregnant women:

  • Wash all vegetables and fruits that will be cooked so that they are clean of the remnants of the soil which can contain toxoplasm.
  • To avoid contamination (such as campylobacter, salmonella, and E. coli), separate storage of raw food, especially meat, with ready-to-eat food in the refrigerator.
  • Use a different cutting board to cut raw meat for the same reason above.
  • Cook the meat until it's completely cooked. Look carefully until it leaves no red color, especially for meat that is still coated with skin. Likewise when cooking eggs.
  • Wash your hands and all the kitchen utensils used to cut and process raw meat.
  • Know and avoid certain types of harmful foods for pregnant women such as raw food and liver.

In addition, pregnant women who are suffering from certain conditions, such as gestational diabetes, are advised to consult and abide by restrictions and doctor's recommendations regarding foods that are suitable for consumption.

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