This is a list of nutritious foods that are recommended during pregnancy

The period of pregnancy is an important period for both mother and baby. The period of pregnancy must pay attention to what things are eaten by pregnant women. Because something pregnant women eat, will have a big impact on the health and safety of the fetus.

Of course you know a healthy diet with perfect nutrition. However, the thing that needs to be considered during pregnancy is whether nutritious foods are suitable for pregnant women? pregnant women are not allowed to eat undercooked or raw foods, even though these foods are rich in nutrients such as protein and carbohydrates. Even non-pasteurized dairy foods are not allowed during pregnancy.

The following are foods that are recommended during pregnancy and will have a good impact on you and your fetus. Keep up the healthy lifestyle, avoid alcohol consumption and avoid the dangers of cigarette smoke for the sake of creating a brilliant next generation of you.

1. Bananas. 

Fruits that contain Vitamin B6 are highly recommended for those of you who are experiencing pregnancy in the first trimester. This fruit reduces nausea in yourself. This fruit can be used as a substitute for a healthy breakfast and meet your calorie needs. Please note, the calorie needs of pregnant women will increase by 340-450 calories per day. Bananas also contain potassium which functions to regulate electrolyte fluid balance during pregnancy. 

2. Spinach. 

Foods that are rich in iron are also needed during pregnancy. You can cook the spinach just the right amount. This food is good for consumption during pregnancy in the first trimester, because spinach contains a lot of folic acid. Folic acid acts as a prevention for birth defects such as anencepali and spina bifida, and prevents the risk of preterm labor and preeclampsia.

3. Lean meat. 

You can eat various types of meat such as beef, chicken, or goat, but with dishes that have been cooked well. Animal meat contains a lot of protein as a building block and cell formation as well as iron and minerals that play an important role in the formation of red blood cells. It is important to know, consuming animal meat is needed during the second and third trimester of pregnancy. 

4. Salmon. 

Fish in deep waters have a very high content of omega 3 fatty acids. For that, it is advisable for pregnant women to consume salmon. Salmon should be eaten cooked. You should not eat salmon raw, such as in sushi or sashimi. Omega 3 fatty acids found in salmon serve to help the growth of vision and brain in your fetus. Salmon also contains Vitamin D which functions as bone formation.

5. Nuts. 

Nuts contain lots of folic acid, iron, protein, fiber and fat, which are essential for fetal development and the health of pregnant women. You can eat various types of nuts such as peas, peanuts, kidney beans, green beans, pistachio beans, and others. You can eat nuts from early pregnancy until just before birth. 

6. Sweet Potatoes. 

Yams are a type of plant that contains lots of carbohydrates and Vitamin A. You can eat tubers (which of course are cooked first) at the beginning of pregnancy and before birth. Sweet potatoes are an alternative food to replace bread, rice, potatoes, and noodles in your staple food. 

7. Broccoli. 

Vegetables that are identical to the green color are highly recommended for consumption during pregnancy. The many nutrients contained by broccoli make this food important for consumption. Broccoli is rich in calcium, folic acid, lutein, zeaxanthin, and caratenoids, which are good for the eye health of your fetus. Broccoli can prevent constipation and prevent babies born with low weight. Broccoli also contains Vitamin C which helps the absorption of iron in the body.

8. Oranges.

One of the fruits that is highly recommended for consumption during pregnancy is oranges. Oranges have a water content of almost 90%, so they can prevent dehydration in pregnant women. Apart from that, Vitamin C, folic acid and fiber are also contained in this fruit. Citrus folic acid content can help fetal brain development and build better spinal cord. So that your fetus is born without birth defects. We recommend that you consume oranges after eating other foods that do not have high acid levels.

9. Avocado. 

You need to know that avocado is highly recommended for pregnant women to eat. Avocado is rich in substances that your baby's body needs to develop. Avocados are rich in fiber, Vitamin B6, good fatty acids, potassium, folic acid, Vitamin K and Vitamin C. Avocados can help the development of the brain, nervous system, tissue and fetal skin, because avocados contain good fatty acids. Pregnant women can avoid leg cramps from consuming avocados, because avocados contain high potassium. Avocado is highly recommended for consumption in the second and third trimester of pregnancy. 

10. Dairy products. 

You can consume dairy products because it can help your fetus grow and develop. Choose cheese and yogurt that are good for consumption. This product has high calcium and protein to help the development of your fetus and help your activities during pregnancy.

11. Sufficient mineral water. 

Water is needed for the body, especially when you are pregnant, water is needed to support your activities. It is mandatory for pregnant women to drink 2.3 liters of pure water / day. So that the balance of the body can be maintained, because it is avoided from dehydration. Drinking lots of pure water will prevent pregnant women from urinary tract infections and constipation. 

12. Dried fruits. 

You want to eat healthy snacks and want to avoid the dangers of MSG? consume dried fruits during pregnancy. The nutritional content of dried fruit is not much different from fresh fruit, it's just that the water content is less than fresh fruit. Dried fruits that you can consume are raisins, dates, figs, olives, sukade, and others. You better eat dried dates, because of the many benefits contained in them such as iron, potassium, and fiber. In the third trimester of pregnancy, you can consume dates regularly (every day) because they help to dilate the cervix and prevent the risk of induction during labor. However, the thing that must be underlined when you consume dried fruits is not to consume more than one serving a day, because dried fruit contains a lot of sugar. 

13. Mango. 

Mangoes contain Vitamins A and C and potassium. Vitamin A in mangoes functions to help immunity, nourish the sense of sight, antioxidants, help growth, and the nervous system. Pregnant women who experience constipation are strongly advised to consume mangoes. 

14. Eggs. 

Who doesn't know that eggs are rich in nutrients? This super food is a complete combination because it contains lots of protein, carbohydrates, calories, vitamins and minerals. It's just that, pregnant women avoid eating raw or undercooked eggs. Eat eggs that have been cooked perfectly.

In addition to consuming the foods above, it would be better if you check your pregnancy regularly at the obstetrician, to control the development of your fetus until it is about to go into labor. We wish you a smooth delivery and your baby will be born safely and your health is always excellent!