Tips to Meet Nutrition Needs According to Pregnancy Trimester

Pregnancy is a process of fetal growth and development. Nutrition obtained by pregnant women through food is very important, because that’s where the fetus gets the nutrients he needs through the placenta.

In pregnancy, each trimester needs different nutrients. Therefore, knowing the nutrition that is suitable for the pregnancy trimester plays a major role for the health of the mother, as well as the stages of fetal development and growth.

The journey of pregnancy itself is quite long, which is 40 weeks, or about 9-10 months. The first trimester of pregnancy occurs since fertilization of the egg by sperm until the 23rd week. The second trimester starts from the 13th week until the 27th week. The third trimester starts from the 28th week until the 40th week.

Photo by Garon Piceli from Pexels
Photo by Garon Piceli from Pexels

In the first trimester, a very important process occurs, namely organogenesis or fetal organ formation. This is the reason why pregnant women should really care about their nutritional intake.

Nutrition needs in the first trimester
For those of you who are pregnant in the first trimester, meet these nutritional needs.

  • Folic acid intake of at least 400 micrograms
    This amount is important for the formation of fetal nerves. Lack of folic acid can cause birth defects, namely spina bifida. Sources of folic acid include chicken liver, egg yolks, spinach, beans, broccoli, and many more.
  • If you are at high risk of having a baby with spina bifida, you need a higher dose of folic acid. The doctor will add folic acid supplements to meet these nutritional needs.
  • Vitamin B6 to reduce nausea in mothers who experience nausea and vomiting
    Nausea and vomiting usually occur due to hormonal changes that occur during early pregnancy. In severe cases, pregnant women cannot eat at all, and if untreated this is very dangerous for the fetus.
  • Foods that are known to be rich in vitamin B6 are bananas, brown rice, salmon, and nuts. If needed, pregnant women can take vitamin B6 supplements so that nutritional intake is maintained.
  • Meet the needs of iron to avoid anemia
    Anemia or lack of blood increases the risk of premature birth, low birth weight, and maternal depression after giving birth. Examples of foods rich in iron are red meat, beans, and green vegetables such as spinach and broccoli.
  • Avoid drinking alcoholic beverages
    Alcohol consumption can interfere with fetal brain development. Alcohol should be avoided during pregnancy, especially in the first trimester.
  • Drinking alcohol in the first trimester can cause low birth weight babies, premature births, preeclampsia, and also a birth defect called fetal alcohol syndrome.
  • Nutritional requirements in the second trimester
    In the second trimester, nausea and vomiting are usually gone or not as severe as the first trimester. At this stage, the fetal organs are more mature, the bones are stronger. So, usually pregnant women can feel fetal movements from the age of the 18th week and 20th week.

Here are nutrition tips for the second trimester:

  • Meet the intake of calcium and vitamin D
    Calcium is needed to support the growth of fetal bones and teeth, while vitamin D is needed to help absorb calcium into the body.
  • Calcium needs of pregnant women are 1,000 mg, while vitamin D is 4,000 IU. These needs can be met with supplements or foods such as milk, cheese, yogurt, eggs, potatoes, and green leafy vegetables.
  • The importance of omega-3 fatty acids
    Omega-3 is important for fetal brain, nerve, and vision development. Apart from supplements, omega-3 fatty acids can also be obtained from foods such as salmon, tuna, shrimp, crabs, eggs, soybean oil, canola oil, and walnuts.
  • Nutritional needs in the third trimester
    In this final trimester, fetal maturation occurs. Fulfillment of nutrition at this time is not only important for the fetus, but also for the mother to be able to go through labor.

The nutrients needed in this trimester are:

  • Foods high in carbohydrates
    At this time, pregnant women need high energy, where the need for carbohydrates is 2,200 calories. Recommended carbohydrate sources are rice, potatoes, whole-grain bread, and oatmeal.
  • Protein should not be missed
    Protein can also be a source of energy and forming the immune system. Good sources of protein are red meat, chicken, eggs, milk, tofu, and tempeh.
  • Vitamin K
    This vitamin can help the blood clotting process after delivery. Foods that are known to be high in vitamin K are melons, whole wheat bread, green beans, and pasta.

To meet the nutritional needs in accordance with the trimester of pregnancy, also add formula milk with complete content to prepare for a healthy pregnancy, as well as to prepare for breastfeeding. Choose pregnant milk that is low in fat, contains iron, high in folic acid, calcium, dietary fiber, and vitamin E. In addition, do also exercise regularly to maximize the health of the mother and fetus. Finally, routine checks should also not be absent, yes, so that the pregnancy continues to be monitored properly and avoid complications.


Factors to Consider When Opting for Weight Loss Yoga

It is dropping pounds and build a muscular and a fit body that many people do want to achieve. There are many ways that you are able to achieve this one. It is yoga weight loss that is one of the options that you have which is a form of body-mind exercise. There are many people though that have second thoughts about this one since it is weight loss yoga that might not seem to have a calorie-burning power of other types of vigorous exercise programs. Compared to doing yoga, many people believe that you will be burning more calories with juts walking.

There are many studies though that showed that weight loss yoga does exist and it is able to burn calories even without doing any other types of exercises. If it is yoga is what you are doing on a regular basis then it is you that will be able to burn calories in your body. Experts are still finding answers t why yoga can do this. There are also some that believe that the other benefits associated with yoga are the one that can help in fat loss.

One of the things that yoga is able to do is that it is able to help you be aware more of your body. And that is why with the help of yoga, it is your that will be able to determine the subtle changes in your body. And that is why it is also you that will be able to determine any health issues that you might have. Getting help before to progress is a thing that you are able to do once you can determine things early. It is the connection between your body and your mind that weight loss yoga is able to work. It is with the help go yoga that you are able to determine what your body needs and not. Once you are able to do this one then you will now have the ability to control the appetite that you have. Any food that can harm your body is what you are also able to avoid.

If it is power yoga is what you will be choosing to do then it is the one that is a powerful fat-burner. Once you will do this one then it will also give you a healthy heart. Whenever it is power yoga is what you will be choosing to do then it will have the same benefits you would get from aerobics. It is this one that combines meditative breathing with faster, more energetic movements. It is also muscle building that is another thing that you are able to get from yoga. Because of this one, it is you that can also lose weight.

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