Hamil Muda, Apa yang Harus Saya Makan? (en)

During pregnancy, especially during the first trimester (1 to 3 months), there are several important things that pregnant women should considered but are still often overlooked. The nutritional needs are part of them.

During the first trimester of pregnancy, the fetal organs are formed. Therefore, the pregnant women should be careful with what they eat and drink and follow doctor’s and midwife’s advice. The consumption of caffeine drinks, such as coffee and tea, should be reduced to less than 200 mg per day. Indeed, according to a research, there is a strong causal link between excessive caffeine consumption and miscarriage.

Meanwhile, pregnant women are urged to consume folic acid (B9 Vitamin), which reduces the risk of birth defects and spinal disorders (spina bifida). However, nothing is better than fresh food that naturally contains folic acid. Prenatal acid folic supplements are recommended, but they must be adjusted to the needs and conditions of each pregnant woman.

Pregnant women need five main nutrients: folic acid, calcium, iron, zinc and fiver. Eating vegetables – such as spinach, asparagus, broccoli, cabbage, mustard green, green radish, lettuce, – fruits, such as avocado, beet, orange, tomato, papaya, banana or nuts, such as kidney beans, soybean, green bean, pea, peanut – and beef liver. The daily need of folic zcid for pregnant women is 400 to 600 micrograms.

Omega 3 and fatty acids are also needed during the fetus’ organs formation, especially to develop the brain and nerves before the birth. It can be found in fish oil, salmon and soybeans.

Then, should a pregnant woman drink milk? No, drinking milk is not mandatory for pregnant women, as long as the five main nutrients have been fulfilled through the foods and prenatal vitamins. So, no there is no need to worry if the pregnant woman does not like milk or fells nausea when she smells milk. Indeed, she can still eat food that contains the nutrients needed for the mother and the baby.