10 Recommended Nutritious Foods for Pregnant Women to Stay Healthy

Pregnant women must be able to meet their body's nutritional needs with nutritious food. Not only for the body's endurance during pregnancy, the nutrition from food is also important for fetal growth. The nutrients most needed by the baby in the womb are folic acid, iron, and calcium.

Nutritious food for pregnant women is a type of food that contains the best nutrients with high protein and low fat. The food consumed by pregnant women should also be cooked thoroughly, especially meat and fish dishes. Let's take a look at 10 recommendations for nutritious food for pregnant women to stay healthy and fit.

1. Brown Rice

As a staple food, rice is a source of carbohydrates that is low in calories. Consuming brown rice for pregnant women is more recommended because its nutrient and fiber content is richer than white rice. Therefore, pregnant women may complement their carbohydrate intake by eating brown rice.

Read also: Definition, Benefits, and Examples of Clean and Healthy Living Behavior

2. Lean Meat

Pregnant women still need to eat meat to meet their protein needs. However, it is best to consume lean meat that has been cooked thoroughly. Meat is high in protein and rich in vitamin B6, which is good for the growth of the baby's tissues and brain. The vitamin B12 content also helps maintain the health of nerve cells and red blood cells.

3. Salmon

Salmon is well-known as a source of omega-3 fatty acids and protein. Omega-3 fatty acids (DHA and EPA) play a significant role in the development of the baby's brain. This nutrient intake can also minimize neurological problems for the baby in the womb.

4. Boiled Eggs

This easily obtainable food contains protein and choline. Eggs should be consumed boiled. It is highly recommended for pregnant women entering the second and third trimesters.

5. Bananas

Bananas contain potassium and vitamin B6, which are good for pregnant and breastfeeding women. Vitamin B6 plays a role in supporting nerve development and the formation of red blood cells experienced by pregnant women. The potassium content in bananas also minimizes the risk of swollen feet in the third trimester of pregnancy.

6. Dairy Products

Consuming milk, cheese, and yogurt is also good for pregnant women. Dairy products contain calcium that can support the formation of the baby's bones. In addition, the mother's bone health will also be maintained during pregnancy.

7. Edamame

For mothers who enjoy snacking, edamame can be a healthy and practical snack alternative. Edamame is rich in vitamin C and minerals that are very good for pregnancy. This practical snack can be a daily consumption, just store it in a small container for consumption while engaging in activities.

8. Apples

Don't forget to consume fruits during pregnancy. Apples can be one of the most practical foods to consume. Its fiber content is also very good for the health of both mother and baby. Besides being eaten directly, apples can also be made into salads or baked.

9. Cereal

Consuming cereal may not only be a favorite food for children, but it is also delicious for pregnant women. Cereal can be eaten as a snack or made into breakfast with milk, yogurt, or smoothies.

10. Guacamole

Pregnant women can also complement snacks like chips, vegetables, or biscuits with delicious dip sauces. The avocado content, which is the main ingredient of guacamole, is rich in good fats and beneficial for optimizing the development of the nervous system, skin, tissues, and brain of the baby in the womb.

Let's pay attention to the nutritional content of food during pregnancy. Ensure that the nutrition of pregnant women is optimally fulfilled so that the development of the baby in the womb remains healthy.

Author: Rizkita Darajat