Nutritional foods for pregnant women

Maintaining a healthy diet during pregnancy is very important. Because a diet lacking in nutrients can negatively affect the development of the fetus as well as increase the risk of many diseases for pregnant women during pregnancy. Therefore, the selection of nutritious foods for pregnant women is very important.

Good nutrition for the mother during pregnancy is essential for the health of the mother as well as the development of the baby from the fetus to adulthood. If the mother does not meet enough nutrients during pregnancy, the fetus will have a growth retardation due to poor nutrition. Improving fetal and infant growth can significantly reduce morbidity later in life.
The mother during pregnancy will have a change in body weight. This change is due to weight gain in the mother along with the placenta and fetus. To meet this changing need, the mother should gain an average of 10-12kg during pregnancy.

The need for energy and nutrients for pregnant women is higher than when not pregnant.
Energy: When the mother is pregnant in the second 3 months, she should eat more so that the energy supply increases by about 360 kcal / day, the last 3 months should increase about 475 Kcal / day Protein: The protein requirement for pregnant women increases by 15g / day days for the first 6 months and 18g/day for the last 3 months. Protein of animal origin is the main component of total protein. Fat: The need for pregnant women accounts for about 20-25% of total energy, or about 60g of fat/day. Fats not only help increase energy but also help dissolve fat-soluble vitamins. Vitamins: vitamin A (500mcg/day), vitamin D (5mcg/day), vitamin B12 (2.6mcg/day), vitamin B1 (1.4mg/day), vitamin C (80mg/day), folic (600mcg/day) Minerals: Calcium (1,000mg/day), iron (increased from 15-30 mg/day compared to before pregnancy), Zinc ...

During pregnancy, the mother needs to consume more protein and calcium to meet the needs of the developing fetus. Dairy products contain two high-quality proteins: casein and whey. In addition, milk is also the best source of calcium in the diet along with a high supply of phosphorus, B vitamins, magnesium and zinc.
Yogurt, especially Greek yogurt, is a nutritious food that is very beneficial for pregnant women. It contains more calcium than most other dairy products. In addition, it provides some beneficial probiotic bacteria and supports digestive health. People who are lactose intolerant can still tolerate yogurt, especially yogurt containing probiotics. Taking a probiotic supplement during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections, and allergies.

This food group includes lentils, peas, chickpeas, soybeans and peanuts. Legumes are an excellent source of fiber, protein, iron, folic acid and calcium. Folate is one of the B vitamins that play an important role in the health of the mother and fetus, especially in the first three months of pregnancy. However, most pregnant women do not consume enough foods to meet their folate needs during this period.
Folate deficiency at this stage may be associated with an increased risk of neural tube defects and low birth weight. Inadequate folate intake can also make your baby more susceptible to infections and diseases in later life.
Most legumes contain high amounts of folate. In one cup of lentils, chickpeas or black beans can provide 65-90% of the recommended needs. Moreover, these beans are also rich in fiber as well as other minerals such as iron, magnesium, and potassium, which are good for pregnant women.

Sweet potatoes are rich in beta carotene - a provitamin A compound derived from plants, when supplied to the body, it will be converted into vitamin A needed by the body. Vitamin A is essential for the growth and differentiation of most cells and tissues. It is also very important for the development of the fetus.
Pregnant women are often advised to increase vitamin A intake by 10-40%. However, they are also advised to avoid using animal sources of vitamin A because it can cause toxicity when eaten in excess.
Therefore, beta carotene from sweet potatoes is an excellent supplement for the fetus and mother. What's more, sweet potatoes are high in fiber, which can help keep you full for longer while reducing blood sugar spikes and improving digestive health and motor function.

Salmon is rich in omega-3 fatty acids - essential fatty acids for the body. Most people, including pregnant women, do not get enough omega-3 fatty acids from their diets.
Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA. These two substances play a role in the development of the brain and eyes of the fetus. They are found in large quantities in seafood. However, pregnant women are often advised to limit their seafood intake to twice a week. Because seafood contains mercury and other pollutants. This has led some women to avoid seafood altogether, which has resulted in limiting the amount of omega-3 fatty acids in their diets.
Studies have shown that pregnant women who eat 2-3 servings of fatty fish per week achieve the recommended intake of omega-3 fatty acids and increase blood levels of EPA and DHA. Furthermore, salmon is one of the few foods with a natural source of vitamin D, which is often lacking in the diet. It is important for the body's metabolic processes including bone health and immune function.

Eggs are a healthiest food because they contain most of the nutrients the body needs. One large egg contains 77 kcal as well as high protein, fat, minerals and vitamins. On the other hand, eggs are also an excellent source of choline. It is essential for many processes in the body including the development and maintenance of brain health. Low choline intake during pregnancy can increase the risk of neural tube defects and lead to decreased brain function in the fetus. One whole egg contains about 113 mg of choline, which is about 25% of the recommended intake for pregnant women (450mg).

Broccoli and dark green leafy vegetables like kale, spinach... contain a lot of nutrients that pregnant women need. They provide fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Furthermore, broccoli and dark green leafy vegetables are rich in antioxidants. They also contain plant-based compounds that are beneficial for the immune and digestive systems.
Due to their high fiber content these vegetables help prevent constipation - this is a very common problem among pregnant women. Plus, consumption of these vegetables has been linked to a reduced risk of low birth weight.

Beef, pork and chicken are sources of high-quality protein. Furthermore, beef and pork are also rich in iron, choline and B vitamins. All these nutrients are essential for pregnant women.
Iron is an essential mineral used by red blood cells as part of hemoglobin. It is important in providing oxygen to all cells in the body.
Pregnant women need more iron because the amount of blood in this period will increase. Iron supply is especially important during the third trimester of pregnancy. Low iron levels during the first and second trimesters of pregnancy can cause iron deficiency anemia, which can double the risk of preterm birth and low birth weight.
Therefore, it is necessary to provide enough iron for pregnant women and at the same time use foods rich in vitamin C to increase iron absorption from meals.

Cod liver oil is made from the liver of fish, usually cod. Fish oil is rich in omega-3 fatty acids EPA and DHA which are essential for the brain and eye development of the unborn baby. In addition, fish oil is also rich in vitamin D.
Low levels of vitamin D have been linked to pre-eclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet, and protein in the urine.
One serving of fish oil (15ml) provides more than the recommended daily intake of omega-3s, vitamin D, and vitamin A. It would not be recommended to consume more than one serving per day. Because too much preformed A can be dangerous to the unborn baby. Besides, high levels of omega-3 can also thin the blood.

Berries are packed with water, healthy carbs, vitamin C, fiber and antioxidants. They often contain high amounts of vitamin C that helps the body absorb iron. Vitamin C is also important for skin health and immune function.
Berries have a relatively low glycemic index value so they do not cause large spikes in blood sugar.
Berries are also great snacks. Because they contain both water and fiber. They provide flavor and nutrition but with relatively few calories.

Eating whole grains can help pregnant women meet increased calorie needs especially during the second and third trimesters of pregnancy. In contrast to refined grains, whole grains are high in fiber, vitamins, and other plant compounds.
Oats and quinoa are among the grains that contain moderate amounts of protein and are important during pregnancy. In addition, whole grains are often rich in B vitamins, fiber and magnesium. All these substances are lacking in the diet of pregnant women.

Avocado is a different fruit from other fruits because it contains a lot of monounsaturated fatty acids. In addition, it is also a good source of fiber, B vitamins (folate), vitamin K, potassium, copper, vitamin E, and vitamin C. Because of its healthy fat, folate, and potassium content, avocado is a good choice. Great choice for pregnant women.
The healthy fats in avocado help build the skin, brain and tissues of the unborn baby. Folate may help prevent neural tube defects. Potassium helps reduce leg cramps—a side effect of pregnancy for some women. And one thing in particular, avocados have a higher potassium content than bananas.

During pregnancy, the pregnant woman's blood volume will increase. Therefore, it is important for pregnant women to stay properly hydrated. Symptoms of mild dehydration include: headache, anxiety, fatigue, bad mood, and memory loss. Furthermore, increasing water intake during pregnancy can help relieve constipation and reduce the risk of urinary tract infections.

Pregnant women should not eat fish with high mercury content more than 1-2 times/month. Certain types of fish are high in mercury such as shark, swordfish, tuna, and mackerel.

Raw fish especially shellfish can cause some infections (norovirus, vibrio, salmonella...). These diseases adversely affect the health of both mother and fetus.

Eating undercooked or raw meat increases the risk of infection from certain bacteria or parasites, including Toxoplasma, E. coli , Listeria and Salmonella.
Sausages and cold cuts are also a concern. Because, these types of meat can be contaminated with different bacteria during processing or storage. Pregnant women should not consume processed meat products unless they are reheated.

Eating raw eggs that may be contaminated with Salmonella can lead to illness and increase the risk of premature birth or stillbirth. Foods that often contain raw eggs include: poached eggs, hollandaise sauce, salads, homemade ice cream, cakes... Pregnant women should cook eggs thoroughly or use pasteurized eggs.

Organ meat is an excellent source of iron, copper, vitamin B12, and vitamin A. To prevent vitamin A and copper toxicity, pregnant women should limit their intake of organ meat to no more than once a week.

Pregnant women should limit caffeine intake to 200 mg per day (about 2-3 cups of coffee). Because, high caffeine intake during pregnancy can limit fetal growth and cause low birth weight.

Sprouts can be contaminated with salmonella. Because seeds need a moist environment to grow, this is also an ideal condition for bacteria to grow. For this reason, pregnant women should avoid sprouts altogether. However, pregnant women can use sprouts when cooked.

Raw milk and unpasteurized cheese can contain a wide range of harmful bacteria, including Listeria, Salmonella, E. coli and Campylobacter. The same goes for unpasteurized juice, which is also susceptible to bacterial contamination.

Alcohol can increase the risk of miscarriage and stillbirth. Even in small amounts it can negatively impact your baby's brain development. In addition, it can also cause fetal alcohol syndrome, which is associated with facial deformities, heart defects, and intellectual disability.

Using processed foods during pregnancy can increase the risk of excessive weight gain, gestational diabetes and complications.
Nutrition has an important role for the development of the fetus as well as for the health of the mother. Therefore, the mother needs to maintain a reasonable and scientific diet to minimize the medical conditions that occur during pregnancy as well as the risk of affecting the development of the child.
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 accompanying the medical team throughout pregnancy from care, examination, early detection of pathologies through modern imaging methods (if any) as well as nutritional health advice for the mother. pregnant so that the fetus can develop best.

Reference source: babycenter.com, healthline.com
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