Balanced Pregnancy Nutrition

Observing food should be consumed during pregnancy so that the body remains fit and healthy growing fetus. Pregnant women need healthy food for themselves and their babies. Pregnant women should not fear fat, because if you do not get the appropriate weight gain during pregnancy may be at risk to the baby, which was born premature or low birth weight (LBW).

According to the calculation of BMI (Body Mass Index) before pregnancy and weight according to the calculations is apparently normal. Thus, during pregnancy can put on weight between 11-16 kg and should not be less than 11kg. Food consumed during pregnancy should contain:

protein
Consume 2-3 servings per day.
Sources: lean meat, chicken chest, eggs, tofu, tempeh, and beans.

calcium
Drink 2 cups / day.
Sources: cheese, anchovies, and green vegetables.

folate
Needs 400 micrograms / day.
Sources: fruits, fresh green vegetables, nuts, liver, and meat.

Iron
The need is 30-60 mg / day.
Sources: red meat, green leafy vegetables and dried fruit.

vitamin C
Consuming vitamin C 70-80 mg / day will help the absorption of iron from plants.
Sources: guava, strowberri, oranges, grapes, tomatoes, apples, and vegetables.

fiber
Consuming fiber-third of the size of the meal.
Sources: vegetables and nuts.

fluid
Drink at least 2 liters a day to aid in digestion of food and the production of blood.

Calorie needs
First trimester: Â ± 2200 calories / day, Trimester II and III: Â ± 2400 calories / day