What’s on your mind if I asked you to mention the healthy food for women in pregnancy? The answer might be vary according to the knowledge of the person. The pregnancy period is definitely the most important time especially for the couple. There’s a lot of myth telling that pregnant woman should eat more than regular portion. Pregnant woman cannot eat randomly. Everything must be eaten properly in order to fulfill the needs of high nutrition. Therefore, it’s really important especially for woman to be more selective in choosing the suitable foods for them. Junk food, raw food like steak is not suitable for pregnant woman. Those food are highly risk on dangerous bacteria such as Salmonella and E.coli . The following article is made especially for pregnant women and it’s also good for father to-be to help with the useful information. For further information, here are the list of healthy food recommended for pregnant women.
You can start your daily breakfast with cereal. The amount of acidic folat is needed in the first week of pregnancy. Please continue with cereal at least until the next 8 month. Cereal is also high in vitamin B which is also needed to be fulfilled. You can change the cereal with asparagus or beans.
Try to find dried lentil, it has higher amount of protein almost 15 gram each cup. A pregnant woman need about 10 gram of protein everyday and 60 gram of protein is the maximum number of it. Lentil is also high in fiber. You can fulfill the protein needs by eating dried lentil, or you can add this to rice or salad that you make.
Broccoli is the perfect source of nutrition for pregnant women. Broccoli has fiber, calcium, acidic folat and antioxidant which can help you to smoothing your digestion system. Broccoli also high in vitamin C which is needed during pregnancy to help the iron absorption.
4. Non-fat Milk
Your body will absorb calcium from foods twice than before. Most of people consume less than recommended amount of calcium per day. A glass of milk can gives you 30% of your calcium needs.
Banana is the source of kalium which can be the energy booster for you. Banana’s flesh is tender also easy to digested and removing the nausea caused by pregnancy.
6. Low Fat meat
Meat is the source of animal protein and it’s two times needed during the pregnancy. Choose low fat meat in order to avoid the obesity disaster after you gave birth.
Although not all dairy products are good for pregnant woman, cheese is recommended to be consumed for you. Cheddar and Mozarella cheese is very recommended because both of them contributing high amount of protein and calcium for your body.
Sometimes, you feel nausea if you keep eating meat especially when you are pregnant. Therefore, eggs can be your alternative choice of protein source. Not only protein, amino acid can be retrieved from eggs. You can scramble the egg and combine it with many kinds of veggies such as broccoli, tomatoes, and spinach. It’s best served with low fat milk.
If you feel bored with cereal as your breakfast meal, you can try this oatmeal. This grain porridge can be your energy source for your daily activities. The amount of carbohydrate inside a bowl of oatmeal can make you full for a longer period of time. Oatmeal is also suitable for high cholesterol patient.
10. Green Vegetables
Green leaves vegetables usually rich in folat acid and iron. Both of that nutrition will keep your babies healthy and getting sufficient nutrition. Mix the green vegetables with turnip to get a healthy dinner.
11. Wheat Bread
Wheat bread is recommended to substitute flour bread, especially for pregnant woman. There are carbohydrate, fiber and iron which can make you full in a period of time. At least eat 4 slices of wheat bread to fulfill the needs of daily fiber.
Everyone knew that this fresh fruit is rich in benefit especially for its vitamin C. Orange can be your source to fulfill the daily need of body fluid. You need to maintain your body fluid level for keep you away from dehydration during pregnancy.
Fat is the vital nutrition for your baby’s brain development. The expert suggested changing the fat from meat with nuts. Beans and red bean are the best substitute. If you are not used to them, you can make it as a jam and spread it in your wheat bread.
This fermented milk product is probably the favorite meal on the list. Especially for women who lived in urban environment. There are high amount of calcium and vitamin D. You need 1000 mg of calcium per day in order to maintain the healthy development of your baby. You can eat this drink if you feel bored with juices and relax; yoghurt is low in fat also.
This fish is safe to eat and the taste is good also. The amount of omega-3 inside salmon is very high compared with the other fish. You can eat this fish as your favorite dinner.
If you ever found difficulties to get salmon in your city, or you feel bored to eat eggs, walnut is your solution. Walnut is also the source of omega 3 which can be compared with salmon or egg. You can mix this walnut with your healthy salad.
17. Olive Oil
This oil is multifunction. Most of people use this oil and applied it on their skin to get healthy and smoother skin. Many chef use this olive oil to fry their dish because olive oil contain friendly fat and vitamin E which can bring good result for health especially for pregnant woman.
This fruit has lot of colors and it’s beautiful when it’s combined and decorated together. Grape contain high amount of antioxidant which is really useful to prevent the rise of cancer cell. Grape can gives you iron and energy supply for your body thanks to its polifenol and resveratol components.