Healthy Diet for Pregnant and Lactating
List of healthy foods for pregnant and lactating
Pamper the needs for nutrition, nutrition and
vitamins for mothers or pregnant and lactating women is one that must be the
first priority. Healthy eating for pregnant women intended for the fetus in the
womb to obtain nutrition for growth and development while healthy foods for
breastfeeding women aiming to obtain the best quality and good action that
infant development during lactation may be more optimal and health. To meet the
needs of pregnant women or breastfeeding period, geese you should make a list
of daily food menu so that the baby's body healthier and more energetic and don't forget your body to stay away
from the various food taboos that should be avoided. To help the pregnant women
and nursing mothers, the following I help
Change the perception about healthy foods for
pregnant women and breastfeeding.
As mothers pregnant or are already
breast-feeding, should during pregnancy and the first 2 years after giving
birth to a child, the health of the fetus and the quality of breast milk
required mendappatkan very serious concern because it will determine your
child's development and growth, so remove first pikirin to diet (especially
postpartum) and other programs, both ends meet your body's nutritional needs
for nutrients, vitamins and healthy food and good as an intermediary for the
food needs of the baby and your child when breastfeeding. Here is a collection
of the best food list, good and is the recommended for consumption by pregnant
and lactating mothers. This is the food that you should not abstinence or
should not be avoided during pregnancy and contains:
1. seafood.
The seafood is highly recommended for pregnant
women is salmon. This fish is the most excellent, good nutrition as well for
breastfeeding women as second best nutrition, namely DHA and EPA, which has a
good function of cell growth and development of the fetal brain nerve cells in
the womb. While these nutrients when the breastfeeding period will elevate the
quality of breast milk (ASI), other properties of salmon is psychologically
reassuring. Finished products that you can use your OMEGA NATURE Squa which is
derived from fish oil deep sea sharks are very rich in DHA, EPA, AHA, OMEGA 3,
6 and 9.
2. Consumption of low fat milk.
The goodness of milk has been in doubt for
supporting the power of healthy pregnant women and breastfeeding because milk
is so rich in resources proteein, high in calcium, vitamin D and B, but I
advocate for the consumption of milk that has been processed with weak levels
as low as possible, refined products which can you enjoy are:
- Cheese.
- Yoghurt.
- Other processed milk.
Eat that suits your taste, the calcium in milk
intake would be best for your baby's bone strength and for mothers will prevent
bone loss. A glass of milk every day will provide enough nutrition and energy
needs for the pregnant women.
3. Red meat non fat.
To get the calories that are in need of
pregnant women and lactating women as energy, red meat is proper food choices
and beef could be the best choice and recommend, but before cooking, remove the
fat first, or make sure the fat does not participate in the meal. For pregnant
women will menjadu beef for strength and energy for lactation then your protein
needs will be met.
4. Consumption of vegetable types kacang2an.
Rework daily diet by including peanuts will be very good
for the health of pregnant and lactating mothers, especially those who are not
too fond of the meat (food as a replacement). These foods are rich in iron and
protein in addition to the price is not expensive.
5. Consumption of blueberry.
Pregnant and lactating women need foods that
contain high antioxidants, one of which is the fruit eating blueberries, in addition
to maintain stamina and improve antioxidant energy will make your baby grow
healthy and not get sick. Highly recommended for eating in the form of chapters
in order to easily and quickly in the body's absorption cells.
6. Consumption of brown rice and brown rice.
Beside rich in carbohydrates, two types of
food are very good for lowering postpartum obesity, but you should compensate
with other foods to replace energy due to your weight loss while breastfeeding.
7. Eat citrus fruits.
The best fruits are high in vitamin C is very good
as a complementary fruit daily for both pregnant women and for nursing mothers,
typical fruit sour taste is sweet yet refreshing can found in many fruit vendors in the marketplace and, with a relatively affordable
price, can be consumed every day and You do not need to bother with your
financial :). Search for other good and great is to create as orange juice.
8. Eat boiled egg.
Good egg and give a plus to the health of
pregnant women and breastfeeding is boiled cook sehingan content of vitamin D,
protein or calories you daptkan, the results of your baby's bones will be
stronger and more optimal growth. And the best egg quality is chicken eggs. You
can eat it immediately after the mixture boiled or for other food.9. Adequate folic acid you need.
Since the early stages of pregnancy to nursing
mothers, folic acid plays an important role in the development of the child so
consuming foods containing nutrition is very important to do, kind of food is bread wheat or other
10. Cook the green leafy vegetable fry.
Often cooked vegetables, especially those
leaves that are green, as green spinach leaves, rice and cabbage, or
broccoli. The vegetables should be included in the list of
your daily menu of healthy foods good day for young pregnant women and during
lactation as much good will you get the nutrients of which are in vitamins A
and C, calcium, natural fiber, iron ZAF blood booster, Mongolian, antiokdisan
herbal and energy.
11. Cook porridge.
It is special for breastfeeding mothers who
day and night's exertion gives option to the baby, a special that must sleep at
night and often awake at midnight, then you are very good morning breakfast with oatmeal that a more
complete nutritional you could add chunks of carrot and broccoli.12. Prevent dehydration by drinking enough risks.
Not just by drinking enough alone, consume
foods or fruits that pretty much contain liquids such as fruit or watermelon,
orange watermelon, yam and other fibrous food.
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