|pregnancy food pyramid|
Healthy Food For PregnancyYou may have heard the term 'eating for two' or 'eating for two' is often aimed at pregnant women. Many of the young mothers misrepresented on this. The term does not mean that pregnant women should increase meal portions to 2-fold, the reason he had to eat for herself and the fetus is in the womb.
According to a pregnant woman only require physicians extra 300 calories / day. Calories should come from nutritious healthy food, not just a high-calorie foods but tdak nutritious and contain a lot of fat.
In meeting the nutritional needs of pregnant women, you should consume a variety of foods. Because nutritional needs can not be met from one type of food. Here I present guidelines on nutrition for pregnant women or pregnant women.
When viewed from the food pyramid for pregnant women, whole grain products, fruits, and vegetables are most needed for the health of mother and fetus. Healthy foodstuffs should be equipped with a low-fat diet in the can from the other food groups, protein and dairy. Here is an explanation of the healthy food is needed by pregnant women.
1. Fat and sugarThe top part of the food pyramid is the oils, fats and sweets. Furthermore, foods that are included in the uppermost of which is candy, mayonnaise, butter and salad dressing. But remember, even a low-fat, but these foods still contain calories.
2. ProteinTo 2 in the food pyramid is a high protein foods and calcium. Foods that contain protein and calcium are beans, meat, chicken, fish, eggs, milk, cheese, yogurt. Pregnant women need protein about 2-4 and 3-4 dairy products / day. Healthy food that contains protein can you get from chicken, fish, low-fat meat. Each 1 tablespoon food contains about 60-85 grams of protein, for 2 tablespoons peanut butter or 1 egg contains 30 grams of protein.
3. Fruit and VegetablesThe third is a group of fruits and vegetables. Pregnant women need about 3-4 servings of fruits and vegetables / day. Vegetables contain lots of vitamin A, vitamin C, iron and folic acid, while fruits contain high levels of vitamin A and vitamin C are high, and potassium. Besides fruits and vegetables also serve to meet the needs of minerals and vitamins.
4. CarbohydrateThe bottom is a menu of food such as pasta, bread, rice, cereals and grains. Food groups is important for pregnant women as a source of complex carbohydrates that will provide energy. Grains are good for health because it contains vitamins, minerals, and fiber. Pregnant women need 8-10 servings of carbohydrate-containing foods.
For pregnant women are advised to drink plenty of plain water, milk, or juice, some 6-8 glasses / day. Fluid needs will grow with increasing gestational age. Lack of fluid in early pregnancy will make the body feel weak and faint, while the dehydration that occurs in late pregnancy can actually cause premature contractions.
If you're in the early stages of pregnancy, specifically in the first trimester, it is likely you will experience nausea and vomiting. When this happens, it may be because due to lack of adequate nutrition. So it is advisable for pregnant women to consume healthy foods and optimal nutrition.