Pregnant should eat properly due to they have to supply more vitamin, mineral and nutrient to their baby. They have to avoid from harmful foods.
Some Important Nutrients For Pregnant
Folic Acid
Folic acid is a kind of vitamin B that prevent spina-bifida illness. It is important to eat folic acid enriched foods are naturally folic acid include products. Some fruit juice, bread, cereals are enriched with folic acid.
Foods that include rich folic acid are broccoli, spinach, green vegetables, chickpea, dried nuts and fruits, orange juice, some fruits, dried beans, green tea.
Iron
During pregnancy, baby obtain iron requirement from pregnant to use for five to six months after born, so iron should be consumed more than normal. Recommended Daily Intake (RDI) of iron during pregnancy is 22 mg/day.
Foods that include high amount of iron are; fat-less red meat, duck meat, fowl meat, fish, broccoli, cabbage, spinach,chickpea, lentil, black-eyed pea and Lima bean.
Calcium
During last three months of pregnancy, calcium intake is very important for baby’s bone development. Pregnant has to obtain adequate amount of calcium for both herself and her baby.
Recommended Daily Intake (RDI) of calcium during pregnancy is 840 mg/day. Calcium rich foods are milk and milk products, calcium enriched soy milk.
Omega – 3 – Fatty Acid
Some omega 3 rich foods are; salmon, whitefish, herring, anchovies and sardine. Also, chicken, egg and linseed include omega 3.
Omega 3 is important for development of brain, eyes and neural system.
How To Prevent Food Origin Ailments During Pregnancy
During pregnancy, pregnant has weaker immune system due to hormonal change. That is why pregnant has to avoid from food origin aliments.
- To prevent pathogen bacterial growing, keep foods under 5 °C or above 60 °C.
- Keep fresh and cooked foods separately to prevent cross-contamination.
- Deice your frozen foods in microwave oven or in the fridge not to create optimal growth condition for microorganisms.
- Be sure that your meal is cooked well.
- Take great care in your personal hygiene.
- Avoid consuming frozen foods, soft and semi-soft cheese, cold cooked chicken, ready to eat meals and salads, raw sea food, non-pasteurized milk, alcohol and caffeine.
- Wash fruits and vegetables well
- Avoid eating dew egg and products include dew egg.
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