Nutrition for pregnant woman.

Pregnant women must prepare an adequate nutritional needs for maternal health and the development of the fetus itself. special nutritional needs of pregnant women can be covered by a well-balanced healthy eating. In addition to healthy food choices, at the time of pregnancy is required vitamins. Ideally the three months before pregnancy. This can help get the nutrition they need. However, sometimes the additional food needed, and even supplements as needed. Here are some healthy food requirements for pregnant women :

1. Providing adequate energy (calories) to the health needs of your body and baby growth
2. Provides all the needs of mothers and babies (including protein, fat, vitamins, minerals)
3. It can avoid the negative influence of infant
4. Encourage the mother's body metabolism in maintaining healthy body weight, blood sugar and blood pressure.

Calories.
The energy needs of pregnant pregnant women will increase, which will be used for the growth of fetus, plasenta formation and the new network and to the additional calories needed for energy metabolism process of the new network. pregnant women need about 80,000 additional calories in the pregnancy. Of these, it means that every day about 300 additional calories required pregnant women. Indeed quite difficult to know how many calories you've consumed each day. For the short term, use hunger as a guide your calorie needs. Monitorlah body weight to help you assess whether the food you consume the right amount of calories. Maybe you need a doctor or nutrition expert to help you in sufficient calorie needs during pregnancy.

Protein
You need more protein during pregnancy compared to other times throughout your life. This is because protein is required for growth in the fetus network. Pregnant women need about 75 grams of protein per day, 25 grams more than the other. Adding to the protein in food is an effective way to add calories as well as meet the needs of protein. Animal products such as meat, fish, eggs, milk, cheese, and seafood is a source of protein. In addition, protein can also be obtained from plants such as nuts, seeds, and other.

Folat (Acid Folat)
Folat is a B vitamin that rule an important role in the development of the fetus. Folat also help prevent humans tube defect, the defect in the brain and spine. folat needs 600 mg recommended for pregnant women. Folat can be obtained from suplementasi acid folat. Greens (like spinach, asparagus), orange juice, bean, beans and corn bread is a natural source that contains folat.

Iron oxygen
Iron needed to produce hemoglobin, the protein in red blood cells that carry oxygen to the role the network body. During pregnancy, blood volume increases to accommodate changes in the body of the mother and the baby's blood supply. Needs iron for pregnant women around 27 mg a day. Aside from supplements, iron can be obtained naturally from red meat, fish, poultry, breakfast cereals that have been fortifikation iron, and beans.

Substance Zinc (Zinc)
From several studies reported that pregnant women who have low iron content zar in the food-risk premature birth and birth to a baby with low birth weight. Zinc substances can be found naturally in red meat, whole wheat, beans, pod-polongan, and some breakfast cereals that have been difortifikasi. In general, women do not need additional supplements. However, you can consume supplements (about 25 mg zinc substance a day) if you are in conditions that are less healthy.

Calcium
The fetus from the mother's calcium, about 25 to 30 mg a day. When most of the third trimester of pregnancy. Pregnant women and babies need calcium to strengthen bones and teeth. Maternal calcium needs about 1000 mg per day. Calcium from food sources of these products, such as susu susu, cheese, yogurt. In addition teri fish is also a good source of calcium.

Vitamin C
Vitamin C is the antioxidants that protect the network from damage and needed to form collagen and bring chemical signals in the brain. Pregnant women consume recommended daily 85 mg vitamin C per day. vitamin C from foods such as tomatoes, citrus, strawberry, guava, and broccoli. Foods rich in vitamin C also helps absorption of iron in the body.

Vitamin A
Vitamin A play an important role in body functions, including the function of vision, immunity, and growth and development of the fetus. Lack of vitamin A can lead to premature birth and low birth weight infants. Vitamin A can be found in fruits and green or yellow, butter, milk, yolk, and other.