13 Healthy Foods Full of Nutrition for Pregnant Women
Pregnancy is one of the most awaited moments by most women after marriage. Pregnancy is a
happy moment because a mother is waiting for the birth of a baby. However, pregnant women
must pay close attention to health and nutritional intake consumed.
Pregnant women are demanded to always pay attention to their health by eating healthy food
for pregnant women. Not only beneficial for her but also for the baby in the womb. Therefore, it
is important for a prospective mother to know healthy food for pregnant women.
The benefits of eating healthy food for pregnant women are not only useful for the prospective
mother but also for the prospective baby. Before knowing healthy food for pregnant women, the
following nutrition that must be fulfilled by pregnant women.
Calcium is a substance that the body needs to create strong bones and the formation of cells in
the body in infants, fetuses, and mothers. Healthy food for pregnant women is a nutrient that
strengthens the bones of the mother and the fetus. That is the reason many practitioners and
scientists advocate for every pregnant and nursing mother to drink milk. Every pregnant and
nursing mother is required to have at least 1000 mg of calcium per day.
Carbohydrates & Fiber
Carbohydrates are needed to guarantee the mother’s energy and support the development of
the baby and fetus. For more optimal nutrition, look for healthy food for pregnant women who
have a source of carbohydrates also rich in fiber. Because carbohydrates and fiber are nutrients
as a source of energy for activities.
Folic Acid (Folic Acid), a Nutrition Needed for Brain Development
Healthy food for pregnant women then must also contain folic acid. The reason is, folic acid
guarantees the formation of good nerve structures in the body of the fetus and baby. The
number of white and red blood cells from the body of the fetus and baby can also be balanced
with the intake of folic acid. Every day, mothers must provide 0.4 milligrams of folic acid.
Healthy fats can be interpreted as unsaturated fats. Every pregnant and lactating mother is
required to provide healthy fat nutrition intake as energy reserves for the growth of the fetus and
baby. In addition, healthy food for pregnant women is also good for the growth of the brain and
nervous system of the fetus and baby. However, this consumption of fat needs to be limited and
addressed wisely so as not to cause obesity in infants and the mother.
Minerals (Iodine & Iron)
In the body of the mother and baby, there is a gland that is useful for maintaining body balance,
the thyroid gland. To maintain the health of the thyroid gland, it is necessary to consume healthy
food for pregnant women who have adequate iodine intake. Adequate intake of iodine can help
the body produce hormones that support the growth of the baby’s brain. In addition, iron is also
needed to prevent the fetus, baby, or mother from experiencing anemia during pregnancy and
breastfeeding. In addition, iron can also stimulate maximum milk production.
Vitamins (A, B6, B12, C and D)
Not only the body of the mother, fetus, and baby also need supporting vitamins to support their
growth. Vitamins play an important role in strengthening the body’s immune system, healthy
digestion, and helps support the growth of the body of the fetus, baby and mother.
After knowing the nutrients and nutrients needed by pregnant women, here is a summary
of healthy foods for pregnant women that are useful for health.
1. Wheat or Red Rice
Do not forget to supplement the intake of carbohydrates that enter the body with wheat. Wheat
is a healthy food source for pregnant women that contains fiber, vitamin E, and selenium which
is very good for helping the development of the fetus in the stomach. If you don’t like wheat, you
can replace it with brown rice.
2. Sweet Potato
Sweet potatoes are healthy food for pregnant women. Sweet potatoes are foods that are full of
nutritious fiber. In addition, it also contains vitamin B6, potassium, vitamin C, iron, and
beta-carotene. The content contained in sweet potatoes is good for the development of the
eyes, bones, and baby’s skin. It even can meet the needs of iron in the body.
The next healthy food for pregnant women 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 provide extra
energy, especially when you are feeling tired or nauseous. The nutrients contained in oatmeal
are also good for infant development.
During pregnancy, some women generally experience digestive problems such as hemorrhoids
or constipation (difficult bowel movements). For that, you are advised to consume lots of nuts.
Besides containing fiber that is good for digestion, healthy food for pregnant women is also
enriched with calcium, folate, iron, and zinc.
5. lean meat
Pregnant women are in need of protein for baby’s growth and ensure their muscles are
developing well. Meat is a good source of protein and helps supply a good dose of vitamin B6
for the growth of the baby’s tissue and brain. In healthy food for pregnant women, there is also
vitamin B12, whose function is to help maintain healthy nerves and red blood cells.
When entering the second and third trimesters, pregnant women are strongly advised to
increase the intake of protein that can be obtained from eggs. Eggs are a portion of healthy food
for pregnant women who are rich in choline which is very good to help reduce the risk of neural
tube defects in babies.
Salmon is an excellent source of omega-3 fatty acids and protein and healthy food for pregnant
women. Omega-3 fatty acids in these fish, help the baby’s brain to develop and improve motor
skills and reduce the risk of neurological problems in the future.
Another healthy food for pregnant women is broccoli. The reason, various kinds of nutritional
content found in broccoli such as iron, folic acid, and calcium are good for the health of pregnant
women and the fetus contained. The iron content found in broccoli, for example, is useful in
preventing anemia in pregnant women.
In addition, the folic acid content in broccoli is also beneficial in protecting babies from spinal
abnormalities and neural tube defects.
Bananas become healthy food for pregnant women that are good for consumption. The content
of vitamin B6 found in bananas is beneficial for nerve development and the formation of red
blood cells in pregnant women. The potassium content in bananas is also beneficial in reducing
the natural risk of swollen feet that may occur during the third trimester.
10. Milk and its derivatives
The next healthy food for pregnant women is milk and its derivatives. Milk and dairy products,
such as yogurt, are rich in calcium which helps the formation of bones in the baby and maintains
the health of the mother’s bones.
Coconut contains a lot of good fat. This fat will help meet your energy needs. You can serve this
healthy food for pregnant women raw or add it to other dishes.
12. Orange juice
Oranges are healthy food for pregnant women. Drinking a glass of orange juice in the morning
is good for health. This orange juice contains folate, potassium, and vitamin C. Nutrition in
orange juice can prevent birth defects early in pregnancy, and ensure a healthy pregnancy
The potassium it contains is also important for maintaining muscle function, metabolism, and
health during pregnancy. In addition, it can help the body absorb iron, and keep teeth and bones
strong and healthy.
Drinking enough water can prevent babies born prematurely, hemorrhoids, constipation,
excessive swelling, and bladder infections. During pregnancy, you are advised to consume
healthy food for pregnant women is approximately 2.5 liters (equivalent to 10 glasses) of water a
day. This liquid can also be obtained from foods such as fruits with high water content, juice, or
milk. However, try to always be water as the first choice. Because some drinks such as soft
drinks with high sugar levels can cause hypertension or weight gain.
Tips on a healthy diet for pregnant women
After knowing the nutritional content in healthy food for pregnant women. Here are tips on
healthy eating for mothers during pregnancy.
Choose a variety of foods from each different food group, to ensure the nutritional balance you
Consult the use of pregnancy supplements to the doctor if the mother feels less consuming food
from certain groups.
Eat regularly 3 times a day and eat snacks as a distraction 2 to 3 times a day. Get fiber from
fruits, vegetables, whole grains, cereals, and beans.
Drink at least 8 glasses of mineral water a day. Add low-fat milk, fresh fruit juice and soup.
Eat one portion of oil-rich fish containing omega-3 and one serving of white meat fish every