Nutritional intake is necessary for pregnant women especially in the first trimester condition. Good food is always a special concern for pregnant women. If consuming food is indiscriminately it is not good to fetus in the womb.
The first trimester phase is a very important phase to note as this is the beginning of fetal growth and organ formation. Above, in this phase Mama is often exposed to morning sickness which makes it difficult to eat properly.
1. Dairy Products
Food and beverage based milk is very well consumed during young pregnant. Mama can consume dairy products such as milk, yogurt and cheese to meet the nutritional needs of fetus and body.
In addition, dairy products contain calcium, vitamin D, protein, healthy fats, good folic acid for the growth of fetal flowers. Mama can also consume yogurt to reduce the risk of complications during pregnancy.
While milk and cheese can Mama consumption on a regular basis as an additional meal during pregnancy.
2. Wheat
Wheat has many benefits for young expectant mothers. Wheat may reduce the risk of obesity and diabetes during pregnancy. Fiber content in wheat can also help the digestive process and reduce constipation.
In addition, biscuits or bread made from wheat can be a perfect snack choice for Mama during the first trimester.
3. Egg and Poultry Meat
Eggs are one of the ingredients that are easy to obtain and easy to be processed into various types of food that is good for pregnant women. In addition, poultry meat such as chicken, and duck can also be the choice of food that breed consumed while pregnant.
Because, both eggs and poultry can increase the nutritional intake that Mama needs as a whole. Additionally, eggs also contain choline as an essential nutrient for brain health and fetal development.
4. Fish
The types of fish such as salmon can be a good source of vitamin D for Mama and the fetus in the womb. In addition, the content of Omega 3 fatty acids is also very useful for fetal development.
However, Mama should avoid the types of big fish and predators such as sharks, king mackerel and Kodak fish that are exposed to high mercuri. And also make sure to eat the cooked fish meat until cooked perfectly.
5. The Meat
Beef and goat meat can be a source of protein for fetal growth and development.
In addition, beef and goat meat also contains iron which is more quickly absorbed by the body. So Mama no longer need to worry about iron deficiency that can cause anemia.
The content of zinc and Vitamin B in meat is also excellent to maintain immunity and help the formation of the nervous system and red blood cells.
6. Vegetable Salad
Vegetables such as tomatoes, carrots, corn, and eggplants can meet the fetal nutrients Ma. Of the green leafy vegetables such as spinach, kale and broccoli are rich in vitamin C, vitamin A, vitamin K, calcium, iron, potassium and anti-oxidants. So that vegetables can be beneficial to digestion and the immune system.
Vegetables can also be processed in a variety of ways such as stir-fry, steamed, boiled, fried or directly processed into salads. However, before being treated and consumed Mama had to wash and make sure the vegetables had a typhish and inhalation of pesticides.
7. Fruit
Consuming fruits such as avocado, pomegranate, strawberry, guava, banana and apple is very good for the establishment of babies in the womb. Because, the fruit contains a variety of vitamins, minerals and anti-oxidants.
In addition, Mama can also consume citrus fruits that are rich in vitamin C and folic acid by means of being juiced or eaten directly. Vitamin C in oranges is useful to increase metabolism in the body and fetus. While folic acid content is useful to reduce the risk of defects in infants when born.
8. Nuts
In addition to vegetables and fruits, consuming nuts is also good for young expectant mothers. Types of nuts such as beans, soybeans, peas and peanuts contain folic acid, proteins and calcium that are useful to reduce the risk of illness and disability in infants when born.
In addition, Mama can also make cashews and almond beans as a snack during early pregnancy.
9. Sweet Potato
Orange-coloured yam is derived from the content of carotenoids. The pigment is converted into vitamin A in our body. Yam also has a source of vitamin C, folic acid, and fiber.
10. Oatmeal
Healthy food for the next expectant mother is oatmeal. The reason is, oatmeal is rich in fiber, protein, and vitamin B6. Eating a bowl of oatmeal for breakfast in the morning will give an ektra energy, especially when you are feeling tired or nausea. The nutrients contained in this oatmeal are also good for baby development.
11. Water
Drinking enough water can prevent premature birth babies, hemorrhoids, constipation, excessive swelling, and bladder infections. During pregnancy, you are advised to consume healthy food for pregnant women approximately 2.5 liters (equivalent to 10 glasses) of water in a day. This fluid can also be obtained from foods such as fruit with high water content, juice, or milk. However, try to always be water as the main choice. Because, some drinks such as soft drinks with high sugar content can cause hypertension or weight gain.