Healthy nutrition, balance is the key factor to ensure fetal well-developed. There are five main food groups to choose , including starches and grains – vegetables – fruits- meat, fish, eggs, nuts- milk, yogurt and cheese.
Pregnant need 6-11 servings of starch a day. A portion of starch can be a sandwich or a plate of slices spaghetti bread, a bowl of rice. You should eat at least 5 parts starch and more like a few other high calorie foods.
Starchy foods contain high levels of carbohydrates, the basic raw material to create energy. Grain products, cereals also abundant protein, helps build tissue for both mother and baby. Many grains are rich in vitamin B and iron. It is important to check the iron content noted on the product packaging such as cereal boxes, as demand for iron needs double during pregnancy.
Vegetables provide vitamin A and vitamin C, along with many other vitamins. Vegetables also have fiber, which helps prevent constipation. These vegetables are rich in Vitamin C as cabbage, cauliflower, potatoes, cabbage, tomato, cowpea … Foods high in vitamin C helps the body better absorb iron in food. Body reserves of vitamin C and are therefore more vitamin C foods should be consumed daily.
Vitamin A in vegetables to promote cell growth and healthy for both mother and baby. You should eat foods rich in vitamin A at least once a day. Vegetable sources of vitamin A are dark green and yellow as sweet potato, carrot, pumpkin, squash, sweet peppers, cauliflower …
Citrus, grapes, melons, strawberries (berries in general) is a useful source of vitamin C. Dark yellow fruits such as apricots are rich in vitamin A. Eat 3 (or more than 3) of fruit a day: fresh fruit (or juice) for breakfast, fresh fruit (or dried fruit) for snacks, fruit salad or cooked fruits for lunch (or dinner).
Meat, fish, eggs, nuts
Protein is the main nutrient groups needed to develop new cells and replace old cells.
Milk, yogurt and cheese
Milk and milk products is very diverse and contains more calcium and protein. Calcium is essential for your baby’s teeth and bones. If her diet lacks calcium, the baby will be lack of calcium for bone growth, with the risk of developing osteoporosis later.
If you “fear” the smell of milk, try milk with vanilla or chocolate flavors. Or enhanced yogurt, cheese – these foods contain more calcium but not milk smell. Cream pie (milk candy) is also good source of calcium. In addition, there is salmon, canned tuna, eggs, bread, tofu … also very high in calcium.