Foods that should be included in a nutritious meal for pregnant women

A healthy diet is important for both physical and mental development, especially for women who are pregnant or planning to become pregnant. Proper nutrition will help the fetus develop and grow well. Therefore, nutritious meals for pregnant women need to be balanced in both quantity and quality.

During pregnancy the body goes through many physical and hormonal changes. Therefore, proper nutrition during this period is extremely important for the mother and the development of the fetus.
Accordingly, the construction of a pregnant mother's nutrition during this period should be based on the recommended nutritional needs. Most of the nutritional requirements for pregnant women increase more than the needs of the average person.
Nutritional needs of pregnant women include:
Pregnant women's energy needs will increase by 350-500 calories/day from the second and third trimesters Protein needs: During pregnancy, protein requirements increase by 15g/day. days for the first 6 months and 18g/day for the last 3 months. Need for some vitamins and minerals: Calcium (1,000mg/day), iron (15-30mg/day), vitamin C (25-80mg/day), zinc, vitamin A (500mcg/day), vitamin D ( 5mcg/day), vitamin B1 (1.4mg/day)...

During pregnancy, you need extra protein and calcium to meet the growing needs of the fetus. Milk is a food with two high-quality proteins: casein and whey. It is also the best dietary source of calcium. In addition, it also provides other nutrients with high content such as phosphorus, B vitamins, magnesium, zinc.
One of the products made from milk is yogurt, especially Greek yogurt, which is a nutritious food for pregnant women. Because it contains more calcium than other dairy products. In addition, yogurt also contains some probiotic bacteria that support healthy digestion.
Those who are lactose intolerant can also use yogurt in the diet, especially yogurt containing probiotics. Because it can help reduce the risk of complications like: preeclampsia, gestational diabetes, vaginal infections and allergies.

This food group includes: lentils, peas, chickpeas, soybeans and peanuts. Legumes are a good source of fiber, protein, iron, folate (B9) and calcium that meet the needs of a pregnant woman's diet.
Folate is one of the water-soluble vitamins (vitamin B9). It plays an important role in both the health of the mother and the fetus, especially during the first three months of pregnancy. However, most pregnant women do not consume adequate amounts of this vitamin. That, in turn, can be linked to an increased risk of neural tube defects and low birth weight. Inadequate folate intake can also make the fetus more susceptible to infections and disease later in life.
Furthermore, legumes are also a relatively high source of dietary fiber as well as other minerals such as iron, magnesium, and potassium.

Sweet potatoes are rich in beta carotene, which is a provitamin A of plant origin and will be converted to vitamin A in the body. Vitamin A is essential for the growth and metabolism of most cells and tissues. It is an important nutrient for the development of the fetus. However, it is recommended for pregnant women to avoid using vitamin A of animal origin, because if used in too high a concentration, it can be toxic when eaten. Therefore, beta carotene is an important source of vitamin A for pregnant women.
Sweet potatoes are a rich source of beta carotene. Cooked sweet potatoes can meet the entire recommended daily intake of vitamins. Moreover, sweet potatoes also contain good fiber content. It can increase feelings of fullness and reduce blood sugar spikes along with improved digestive health and mobility.

Salmon is a food rich in polyunsaturated fatty acids, including omega-3 fatty acids. Most people, including pregnant women, do not get the recommended amount of omega-3 fatty acids through their daily diet.
Omega-3 fatty acids are found in seafood. It works to help build the brain and eyes of the unborn baby. However, pregnant women are often advised to limit their consumption of seafood due to the high levels of mercury and other pollutants that are often stored in these foods. This, in turn, has led some pregnant women to avoid fish in their diets entirely and reduce their intake of essential omega-3 fatty acids that are not enough to meet recommended needs.
Some studies have shown that pregnant women can still eat 2-3 servings of fatty fish per week to get the recommended amount of omega-3s to help increase blood levels of EPA and DHA.
Besides, salmon is a natural source of vitamin D and it is often lacking in the diet. Including salmon in your diet will help protect bone health and immune system function.

Eggs are a healthy food because they contain almost every nutrient needed by the body. One large egg will contain about 77 calories, and many other nutrients such as protein, fat, vitamins and minerals. In addition, it is an excellent source of choline which is essential for the brain development of both mother and fetus. Because, low choline levels during pregnancy can lead to decreased brain function in the fetus. A whole egg contains about 113mg of choline and it accounts for about 25% of the recommended intake for pregnant women.

Broccoli and dark green leafy vegetables such as kale, spinach, ... contain many nutrients for pregnant women. The nutritional composition of these vegetables includes vitamin C, vitamin K, vitamin A, iron, folate, potassium. What's more, it's a rich source of antioxidants, plant-based compounds that are beneficial for the immune and digestive systems.
These vegetables have a high fiber content, so it also prevents constipation, which is a very common problem in pregnant women.

Beef, pork and chicken are sources of quality protein in reasonable diets. Furthermore, these meat products contain high levels of other nutrients such as: iron, choline, vitamin B...
Iron is an essential mineral used by red blood cells as part of the hemoglobin. element. It is important in providing oxygen to all the cells of the body. Pregnant women need more iron than the average person. Because, the need for blood during this period increases. Low iron levels in early and mid-pregnancy can cause iron-deficiency anemia and double the risk of preterm birth and low birth weight.
To increase the absorption of iron from meals, pregnant women should eat with foods rich in vitamin C such as: oranges, bell peppers... because it can help increase iron absorption from meals.

Fish oil is a rich source of omega-3 fatty acids EPA and DHA - essential fatty acids for fetal brain and eye development. Fish oil is often found in cod fish. Not only that, it is also a rich source of vitamin D.
Low levels of vitamin D can increase the risk of pre-eclampsia and some dangerous complications such as high blood pressure, swelling of the limbs....Consume oil Cod liver in early pregnancy has a beneficial effect on fetal weight and may reduce the risk in later life.

Berries are packed with water, healthy carbohydrates, vitamin C, fiber and antioxidants. In particular, they often contain high levels of vitamin C and have a good iron absorption effect. In addition, vitamin C is also important for skin health as well as immune function.
Berries have a relatively low glycemic index, so they do not cause large spikes in blood sugar when introduced into the diet. In addition, berries make a great snack. Because it contains a lot of fiber and water as well as nutrients that are relatively low in calories.

Nutritious meals for pregnant women need whole grains to help meet energy needs, especially during the second and third trimesters of pregnancy. Contrary to refined grains, whole grains are higher in fiber, vitamins, and other nutrients. Plus, whole grains are rich in B vitamins, fiber, and magnesium.
Oats and quinoa also contain a relative amount of protein and also play an important role in the development of the fetus.

Avocado makes a special fruit because it contains a lot of unsaturated fatty acids, fiber, B vitamins (especially folate), vitamin K, vitamin E, vitamin C, potassium, copper... Fat is not Saturated, folate and potassium are healthy nutrients, especially for pregnant women.
The healthy fats found in avocados help build the skin, brain and tissues of the fetus, and folate can help prevent neural tube defects. Potassium also works to reduce symptoms of leg cramps - a side effect of pregnancy for some women.
Nutrition for pregnant women has a great role in the development of the fetus, so when pregnant, pregnant women need to maintain a reasonable diet, avoiding too little or too much is not good. for health.
During pregnancy, mother and fetus need to be monitored and taken care of. However, not everyone knows how to take care of themselves and the fetus scientifically, or how to maintain a nutritious diet for a healthy fetus, especially those who are pregnant for the first time.
Realizing that importance, now Vinmec International General Hospital has been and continues to deploy a package maternity service, this service was born as a solution to help pregnant mothers feel secure because there is a companion of the medical team throughout pregnancy from care, monitoring, comprehensive examination, ultrasound testing and nutritional health advice for pregnant women on how to develop a healthy fetus. Pregnant women can rest assured and relax during pregnancy, without having to worry about missing appointments and making appointments. In particular, maternity packages also come with many gift programs and free prenatal classes. When going to give birth, a pregnant mother does not need to prepare too many things because Vinmec has already prepared essential items for mother and child during childbirth and convalescence at the hospital.
Currently, to improve service quality, Vinmec is also equipped with ultrasound machines, modern medical equipment, along with the experience of doctors who will screen and detect problems and diseases early. obstetric management, early fetal malformations (if any) for timely examination and treatment.

Reference sources: healthline.com, webmd.com, nhs.uk
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