Pay Attention to the Proportion of Food for Pregnant Women
According to Elsa Savitrie, SKM, M.Kes from RSUP dr. Mohammad Hoesin Palembang, a pregnant woman must ensure that her nutritional status remains good and adequate by consuming a variety of foods, both in terms of proportion and quantity.
Pregnant women need to consume more food than usual because they not only need to meet their own nutritional needs but also support the growth and development of the fetus or baby.
If a pregnant woman’s daily food intake does not meet the necessary nutrients, the fetus or baby will take the reserves available in the mother’s body. Therefore, it is crucial for pregnant women to ensure that they get sufficient food intake, including various types of foods containing essential nutrients. This way, pregnant women can ensure that both their bodies and their fetus or baby receive the nutrients needed to grow and develop optimally.
So, what essential nutrients are needed during pregnancy, and where can you get them? Here is the information from the Ministry of Health of the Republic of Indonesia – Directorate of Health Promotion and Community Empowerment.
1. Vitamin D
To build and maintain strong bones and teeth, pregnant women need about 600 IU (international units) of vitamin D per day. Sources of vitamin D can be found in foods such as tilapia, salmon, or oranges. Additionally, vitamin D is also available in ready-to-drink capsule form that can be obtained from pharmacies, but its use should be according to a doctor’s advice.
2. Folic Acid and Protein
In addition to having a delicious taste, beans are rich in fiber, protein, and folic acid. The American College of Obstetrics and Gynecology (ACOG) recommends pregnant women consume 600-800 micrograms of folate during pregnancy. Folate intake can also be found in liver, eggs, dark leafy green vegetables, and peas. Soybeans, peas, and peanuts are particularly beneficial for baby development in the first trimester.
It is important to note that when serving vegetables, make sure to wash them thoroughly. There is a risk that soil residues on vegetables contain toxoplasma, which can harm the fetus if consumed. Folic acid can also be easily obtained from pharmacies if you find it challenging to prepare foods with high folic acid content. However, it is important to consult a doctor before consuming folic acid supplements.
3. Iron
Adequate iron can reduce the risk of iron deficiency anemia, which can cause pregnant women to tire easily. Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, low birth weight babies, and postpartum depression.
Sources of iron that pregnant women can consume include lean red meat, poultry, fish, vegetables, and beans. When preparing red meat, ensure it is cooked until the center is no longer red to avoid the risk of salmonella bacteria contamination. Iron supplements are now available at pharmacies, but it is recommended to consult a doctor before consuming them.
4. Protein
Ensure that the protein needs of pregnant women and the baby are met by choosing delicious protein-rich snacks such as fish, chicken (breast part is recommended as it is low in fat), milk and yogurt, and eggs.
However, it is important to heed expert advice that for pregnant women, fish and eggs should be cooked until done. Also, avoid consuming overly fatty fish as it is not good for pregnant women.
5. Calcium
During pregnancy, women need about 1000 milligrams of calcium per day, which can be divided into two doses of 500 milligrams each. Good sources of calcium can be found in foods such as milk, yogurt, cheese, fish, and low-mercury seafood like tilapia, catfish, shrimp, salmon, tofu, and dark leafy green vegetables.
If it is difficult to obtain calcium from food, calcium supplements are now widely available and sold at pharmacies, but make sure pregnant women consult a doctor before consuming them.
High Nutritional Foods that are Practical
It is important for pregnant women to consume healthy, unprocessed, and high-protein foods, such as tilapia from Regal Springs Indonesia. With practical fillet packaging, Regal Springs Indonesia’s tilapia fillets can help pregnant women meet their nutritional needs, especially protein, while still enjoying delicious dishes that are easy to prepare.
