Healthy Foods to Eat While You Are Pregnant
Pregnancy is something fun. However, sometimes pregnant women should be careful in choosing food. For those who are used to a healthy lifestyle may be easier in choosing healthy foods because healthy foods also support the baby’s health.
Nausea and Vomiting during Pregnancy
Nausea and vomiting often occur in the first three months of pregnancy. Nausea and vomiting in pregnancy is associated with changes in hormonal levels in pregnant woman’s body. The main danger nausea and vomiting in pregnancy is lack of food, fluids, so mother and baby at risk lack essential nutrients for health. The solution is quite simple, such as deal with your eating habits to avoid nausea and vomiting. Here are some tips to overcome the nausea and vomiting during pregnancy:
• Avoid the cause nausea and vomiting, such as avoid the smell of cigarette smoke, cooking odors that bother you.
• Do not lie down after eating, you should sit upright for a few moments
• Avoid excessive drinking while eating
• Taking supplements that can help reduce nausea and vomiting, this can be consulted with your doctor
• Eat little but often
What should pregnant women eat?
Folic acid is one of the important substances. Vitamin B is important for neurological development of infants. Lack of it can cause problems in neurological development that could lead to problems at birth. You can get folic acid from green leafy vegetables, citrus fruits, beans, cereals, and whole grains.
Magnesium is important for the development of organs and bones and tissues of the mother. This substance is also needed to prevent premature births that experienced early contractions. Lack of this substance can cause kidney problems. You can get magnesium from whole meal bread, cereals, broccoli, spinach, beans, soybeans, and grains.
This mineral is needed to maintain fluid and electrolyte balance in the body, encouraging the body’s metabolic capabilities, and assist the transition of nerve impulses. Women who have problems with “morning sickness” should increase the intake of this substance. Potassium is in bananas, strawberries, watermelon, oranges, raisins, apricots, dates, beets, spinach, peas, tomatoes, beans, turkey, and beef.
Everybody know that vitamin A is needed for eye health, so anything for the baby, who needs this vitamin for the development of the eyes, ears, hands, and membrane development, and required the mother to improve the body’s cells are damaged after delivery. But be careful, too much was not good because it can interfere with liver function. We recommend the consumption of natural form, which is in fish, meat, vitamin A-fortified cereals, fruits and vegetables that contain vitamin A.
This vitamin is known to be effective for the treatment of nausea in women undergoing first trimester of pregnancy. However, more importantly, this vitamin helps metabolized protein, helps the production of antibodies and blood cells, and also good for brain development and nervous system of the baby. It’s in the avocado, banana, watermelon, potatoes, wheat, beef, poultry meat, and brown rice.
This substance is essential for DNA synthesis, which is needed to build the body’s immune system, can be obtained from prenatal vitamins. It is also in red meat, poultry meat, beans, whole wheat, zinc-fortified cereals, pumpkin, and sunflower seeds. Consuming milk can help the absorption of iron.
What foods should Avoid When Pregnant?
During pregnancy some foods should be reduced, avoided, even forbidden. This is closely related to infant health because of unhealthy foods can interfere with your baby’s growth. Some food or unhealthy lifestyle can even lead to birth defects or even death. Here are some foods and lifestyle that should be avoided during pregnancy:
• Junk Food – Food kind of junk food, soft drinks, sugary pastries that high should be avoided because only add calories and body weight but less nutrition.
• Cigarettes and Alcohol – According to research, women who smoke and consume alcohol prone to miscarriage. Babies will have a low weight, high-risk chronic illness, mental retardation, autism, and learning difficulties.
• Medications – Be careful when choosing a drug. Wrong medication can interfere with the development of your fetus. If forced to take medication because of illness should consult your doctor.
• Food without pasteurization – pasteurization process is performed to remove bacteria from food or beverages, such as milk, yogurt, or cheese. Be careful in choosing foods and beverages that do not pass through the process of pasteurization.
• Raw Food – Any seafood (seafood) is still raw, like sushi, satay or baked or boiled steak medium rare should not be consumed during pregnancy because of possible contamination by bacteria or viruses that can be danger to baby’s health.
• Processed foods and dyes – Pregnant women advised to avoid consuming, msg, saccharin, Olestra, food dyes, preserved meat