8 Phase Achieve A Healthy Pregnancy

Happy once felt when you heard the good news from the doctor that says you are pregnant. But apparently, the pregnancy for the mother is not easy. Women experience morning sickness is common in the first trimester of pregnancy, swelling in the legs and face (or often called a moon face), to emotional changes.
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Because of this, my mother who is pregnant should also keep the nutrition of food that goes into the body. Diet and a healthy lifestyle can help the growth and healthy development of the fetus in the uterus.

Nutrition plan for pregnant women should refer to the RDA (Recommended Daily Allowance or Recommended Daily Intake). Compared to non-pregnant mothers, pregnant women will need to increase to 68% protein, 100% folic acid, calcium and iron 50% 200-300%. Raw foods recommended should include six groups of foods containing protein (animal and vegetable), milk and dairy, breads & grains, fruits and vegetables rich in vitamin C, dark green vegetables, fruits and other vegetables.
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Here are the stages of the food that Mom should pay attention to the development of a healthy fetus.

Calories (energy)
A woman during pregnancy have an increased energy demand. This energy is used for the growth of the fetus, placenta formation, blood vessel, and a new network. In addition, the extra calories needed for energy metabolism as a new network. But with the increase of calories does not necessarily make you too much to eat.

Your body needs about 80,000 extra calories in pregnancy. Of these, means that every day about 300 additional calories required pregnant women. This value is calculated on the basis of equality with protein and fat accumulated for the growth of the fetus and the mother needs. It is quite difficult to know how many calories you've consumed each day. For the short term, use your hunger as your calorie needs. monitor your weight to help assess whether you are eating the right amount of calories. Maybe you need the help of a doctor or nutritionist to help you to meet the caloric needs during pregnancy.

Following the calculation of the ideal weight gain during pregnancy trimesters 2 and 3.

IMT Total weight gain suggested
Underweight (BMI <18 .5=".5" 0.5="0.5" br="br" kg="kg" week="week">Normal (BMI 18.5 to 22.9) 0.4 kg / week
Overweight (BMI 23 to 29.9) 0.3 kg / week
Obesity (BMI> 30) 0.2 kg / week
Twins 0.7 kg / week

Protein
A Pregnant women need more protein during pregnancy. This is because protein is needed for tissue growth in the fetus. Pregnant women need about 75 grams of protein per day (approximately 1.3 g / kg bw / day), 25 grams more than the others. Adding protein to the diet is an effective way to add calories while meeting protein needs. Animal products such as meat, fish, eggs, milk, cheese, and seafood is a source of protein. Additionally protein can also be obtained from plants such as nuts, seeds, soybeans, tofu, and others.

Folic Acid
Folate is a B vitamin that plays an important role in embryonic development. Folate also helps prevent neural tube defects, ie defects in the brain and spinal cord. Folate deficiency may also increase the pregnancy is less age (preterm) infants with low birth weight (low birth weight babies / LBW), and fetal growth are lacking. In fact, folic acid is needed, especially before conception and in early pregnancy. However, pregnant women should still continue to consume folate. 600 mg folate recommended for pregnant women. Folate can be obtained from folic acid supplementation. Green vegetables (such as spinach, asparagus), orange juice, beans, nuts and whole grain breads that contain a natural source of folate.

Iron
Iron is needed to make hemoglobin, the protein in red blood cells that carry oxygen to the role of body tissues. During pregnancy, the blood volume increases to accommodate the changes in your body and the baby's blood supply. This causes the need for iron increases about two-fold. If the iron requirement is not fulfilled, pregnant women will be tired and vulnerable to infection. Risk of having a baby is not old enough and infants with low birth weight was also higher. The need for iron for pregnant women is about 27 mg a day (200-300% increase for the formation of the placenta and the red blood cells of the fetus). Aside from supplements, iron can be obtained naturally from red meat, fish, poultry, fortified breakfast cereals are iron, and nuts.

Zinc (zinc substances)
From several studies reported that pregnant women who have low levels of zinc in the diet and the risk of giving birth prematurely gave birth to a baby with low birth weight. While clinical trials of zinc supplementation did not obtain clarity on the benefits of zinc consumed in higher amounts. But the substance of zinc consumed in sufficient quantities for an anticipatory steps to do. Zinc can be found naturally in red meats, whole grains, nuts, legumes, and some breakfast cereals that have been fortified. In general, women do not need extra supplements. But you can take supplements (about 25 mg of zinc daily substance) if you are in an unhealthy condition.

Calcium
Fetal calcium from the mother to collect about 25 to 30 mg a day, at most as the third trimester of pregnancy. Mother and baby need calcium for strong bones and teeth. In addition, calcium is also used to help blood vessels to contract and dilate. Calcium is also needed to deliver nerve signals, muscle contraction, and secretion of hormones. If the requirement is not adequate calcium from food, baby needs calcium to be taken from the bone mother. Calcium needs of pregnant women is about 1000 mg per day. Food sources of calcium include dairy products such as milk, cheese, yogurt. Besides that anchovies are also good sources of calcium.

Vitamin C
Vitamin C is needed fetus depends on the mother food intake. Vitamin C is an antioxidant that protects tissues from damage and needed to form collagen and deliver chemical signals in the brain. Pregnant women are advised to consume daily 85 mg of vitamin C per day. You can easily get vitamin C from foods like tomatoes, oranges, strawberries, guava, and broccoli. Foods rich in vitamin C also helps the absorption of iron in the body.

Vitamin A
Vitamin A plays an important role in body functions, including the function of vision, immunity, and growth and development of the embryo. Vitamin A deficiency can lead to premature birth and low birth weight babies. Vitamin A can be found in fruits and green or yellow vegetables, butter, milk, egg yolks, and others.

The thing to remember is that eating during pregnancy for two people (mother and the baby) does not mean the amount of food was not controlled. What is important is the content of food in sufficient quantities. Hope your pregnancy is going well.