Good nutrition during pregnancy will help you and your baby stay healthy. The need for certain nutrients such as calcium, iron and folic acid increases during pregnancy, but only a little extra energy (kilojoules). Women should be encouraged to eat healthy foods and control weight gain during pregnancy. Added normal weight about 10 to 13 kg for women before pregnancy is an ideal body weight.
A healthy diet for pregnant women
The selection of food, which is different importance for meeting the needs of good nutrition for pregnant women and infants who were conceived. Try to eat:
Vegetables and fruits, whole grain breads, cereals in large quantities
Low-fat dairy products and lean meat in moderation
Foods high in fat, sugar and salt in small quantities
Lean meat, poultry and fish
Dried beans, lentils
Nuts and seeds
Low fat milk, cheese and yogurt
Green leafy vegetables
Folic acid supplements
As with any healthy diet, supplements are advised to consume folic acid before conception and during the first trimester to reduce the risk of spinal neural tube defects defectsspina. (DTN) as
Anemia and iron uptake
Pregnancy led to increased demand for iron. Fetal development is already a number of iron from the mother until 5-6 months after birth, so the demand for iron during pregnancy.
The loss of iron during pregnancy tend to go back because the pregnant woman does not menstruate, so they can absorb the iron in the gut better. Advice on dietary sources of iron every day (eg red meat) consumption, and food sources of vitamin C (like oranges now) to help iron absorption.
Recommendations for daily iron intake
Recommended dose daily or the recommended daily intake (RDI) of iron for pregnant women is 22 36 mg (10-20 mg higher than non-pregnant women). The number of these needs depends on the amount of iron in the body of a woman but before she is pregnant. If the amount of “savings” very little iron, women need more than taking supplements. But keep in mind that iron supplements may cause constipation.
Calcium
RDI of calcium for pregnant women, 1100 mg (300 mg is greater than non-pregnant women).Bone during the third quarter, there is a movement of calcium to the fetus, to form the beginning and are strengthened. If the mother during pregnancy increases Calciumaufwichtig
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