Meeting the daily nutritional needs during pregnancy and breastfeeding is a must that must always be considered. Because nutrition plays an important role to support the health and continuity of pregnancy and lactation.
Pregnant women need nutrition to take care of all the changes that occur during pregnancy, as well as to ensure that the fetus in the womb is always healthy. Meanwhile, breastfeeding mothers need nutrition that is always fulfilled in order to maintain milk production in order to remain smooth so that the baby’s needs are always met.
Adequacy of nutrition of pregnant women and nursing mothers
Pregnant women and nursing mothers have higher nutritional needs than women in general. In addition, pregnant and breastfeeding women have different needs from one another.
Here are the different nutritional needs of pregnant women and nursing mothers that you can make as a guide:
When not pregnant, women need about 2000 calories per day. But during pregnancy, calorie needs have increased.
These needs increase to 2200 calories for the first trimester and 2500 calories for the second and third trimesters. This means, the additional calorie requirements for pregnant women are 200-500 calories according to the trimester of pregnancy.
Meanwhile, nursing mothers need 2500-2700 calories for the first 6 months of the baby. Pregnant women need more calories because they need ‘fuel’ to support the production of breast milk to keep it smooth.
Sources of carbohydrates (calories) that can be used as an option for pregnant and lactating women, including rice, cassava, corn, sweet potatoes, and potatoes.
Pregnant women need protein to support the process of fetal body tissue growth. While nursing mothers need these nutrients to maintain optimal endurance.
The supply of protein needed by pregnant women in a day is 60 grams. Meanwhile, nursing mothers need as much as 70 grams of protein intake in a day.
Good protein for pregnant and lactating women can be obtained from meat, chicken, eggs, milk, tofu, tempeh, nuts and the like.
For pregnant women, iron is needed to help the growth of the fetus in the womb so that it can get adequate oxygen intake. The need for iron during pregnancy is as much as 35 milligrams per day during the second trimester and 39 milligrams per day during the third trimester.
Meanwhile, in the first 6 months after the baby is born into the world, nursing mothers need 32 milligrams of iron per day. The function of meeting the needs of iron in nursing mothers is to prevent iron deficiency anemia, which can cause milk production to decrease in quality and quantity.
Iron can be found in broccoli and spinach green vegetables. In addition, meat, fish, chicken and egg yolk are also good sources of iron for pregnant and lactating women.
Folic acid is needed during pregnancy to prevent birth defects. During breastfeeding, folic acid is needed to replenish folic acid reserves and reduce the risk of heart disease.
During pregnancy, the daily need for folic acid is 400-600 micrograms a day. Whereas when breastfeeding, the need for folic acid is 500 micrograms a day. You can get adam folate from green vegetables, beans, and oranges.
Calcium is needed to form fetal bones and maintain the bone mass of pregnant and lactating women. The need for calcium and vitamin D for pregnant and lactating women is the same, which is 1000 milligrams per day.
Calcium can be obtained from green vegetables, potatoes, milk and processed products.
Vitamin D is needed to help the process of absorption of calcium into the body and reduce the risk of infection and premature birth. The dose of vitamin D needed by pregnant women is as much as 4,000 IU per day, while in nursing mothers is 5,000-6,000 IU per day.
Meanwhile vitamin C is very necessary for the process of metabolism and fetal development in the womb. During pregnancy requires 85 milligrams of vitamin C intake per day. Meanwhile, during breastfeeding, the recommended intake of vitamin C is 100 milligrams per day.
This vitamin can be easily found in vegetables and citrus fruits, such as oranges, strawberries, blueberries and others.
Furthermore, vitamin A is needed which during pregnancy can help the development and growth of fetal vision. In nursing mothers, vitamin A is needed to support the immune system of the mother and fetus and help the growth of healthy tissue in infants.
The need for vitamin A during pregnancy is as much as 800 micrograms. Whereas during breastfeeding, the recommended requirement for vitamin A is 1300 micrograms a day.
Vitamin A can be obtained from carrots, spinach, apples, grapes, chicken liver, beef liver, egg milk, cheese, and fish.
DHA is needed by pregnant women to support the growth process of the fetal nervous system, brain and eye health. For nursing mothers, DHA can increase milk production.
DHA intake during pregnancy and breastfeeding is recommended as much as 200 milligrams per day. This nutrient can be obtained from salmon, tuna and red meat.
All nutritional needs during pregnancy and breastfeeding can be met by eating healthy and nutritionally balanced food every day. In addition, pregnant women and nursing mothers can also meet these needs by consuming special milk for pregnant or breastfeeding according to the recommended dosage.
Always try to meet your nutritional needs during pregnancy and breastfeeding. In this way, the health of pregnant women, nursing mothers and babies is always well maintained.