Essential nutrition for pregnant women and recommended food types

Knowing the nutrients that are important to expectant mothers will help maintain a healthy pregnancy. In addition, Bumil should also be more observant in choosing food types so as not to be exposed to health problems due to eating certain foods.

Essential nutrition for pregnant women and recommended food types
Essential nutrition for pregnant women and recommended food types

In choosing healthy foods, nutritional content should be a major consideration. Bumil needs to know what nutrients are needed during pregnancy. Do not always choose food based on taste or taste of Bumil.

Nutritional needs and healthy food types for Bumil  

A healthy diet is not separated from the amount and type of food consumed. The amount of food needed varies in each trimester. In the first trimester of pregnancy (up to 12 weeks gestational age), the number of calories needed is still the same as the need before pregnancy. The amount of calorie intake needs to be added when entering the second trimester, and added again when entering the third trimester.

But the addition of the number just is not enough yes, Bumil. Selection of food types is also important. Food consumed must contain protein, carbohydrates, fats, and other nutrients in a balanced amount. It is necessary to support fetal growth. Here are a variety of essential nutrients needed during pregnancy:

The recommended side dish of protein source is 2-3 pieces of side dishes daily. The portions need to be plus 1 piece in the second trimester and 1 piece again in the third trimester. A slice of a protein source side equivalent to:

  • Half Chicken breast
  • 80 grams of fish or beef meat
  • Half Glass know
  • 4 eggs
  • 2 cups nuts
  • 3 cups low fat milk
  • Special marine fish, make sure the fish that Bumil consumption is not contaminated mercury. Many fish containing mercury usually are predatory fishes, such as mackerel or tuna. The higher the position of fish in the food chain and the bigger the size, the mercury content in the body will also be higher.


Some types of fat are needed for the development of the fetus and eye, but the amount of fat consumed while pregnant does not need to be improved. Bumil only need to know the type of healthy and unhealthy fats. Mostly eat avocado and nuts, which is a source of healthy fats. Selection of oil types is also important. Choose the type of oil that is unsaturated, such as olive oil or corn oil.

Keep in mind, protein sources sometimes contain unhealthy fats in certain parts, so this part should not be consumed. For example, if Bumil wants to eat chicken meat, dispose of the skin. Or if you want to eat beef, choose the weak little part.


Carbohydrates consist of two types, namely complex carbohydrates and simple carbohydrates. The consumption of complex carbohydrates is more recommended, while simple carbohydrate ingestion needs to be constrained because it potentially leads to increased blood sugar and weight gain.

Examples of foods of complex carbohydrate sources are rice and wheat (oat). While foods that contain a lot of simple carbohydrates, for example, are cakes, pastries, jams, syrup, and sweets.

Fibre, vitamins, and minerals

In addition to the main nutrients above, Bumil also needs to observe the intake of fibre, vitamins, and minerals, which are found in fruits and vegetables. The recommended fiber intake for pregnant women is 25 grams per day. This amount is equivalent to 3 portions of vegetables and 2 portions of fruit. This number has also fulfilled the needs of daily vitamins and minerals.


To prevent the risk of dehydration in the cause of lack of water, premature birth, decrease in breast milk, as well as fetal defects, intake of fluid during pregnancy is also worth noting. The amount of fluid required by expectant mothers is 1.5-2 liters per day, or equivalent to 8-12 cups of water. Beware of early dehydration symptoms characterized by changes in urine color to concentrated yellow.

Deficiency of nutrients during pregnancy often occurs as a result of pregnant women experiencing disorders in diet and enlightenment. This disorder is commonly caused by hormonal changes that occur during pregnancy. If left unchecked, the lack of nutritional intake can interfere with growth and fetal health.

If Bumil is experiencing severe morning sickness, or mood disorders and sour stomach (GERD) that affects diet, preferably Bumil consult a doctor. In addition to relieving symptoms and treating the cause, obstetricians can also provide additional nutritional intake in the form of supplements, if needed.

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