|Source of Good Carbohydrates for Pregnant Women|
There are many things that mothers need to adjust during pregnancy, one of which is food and nutrition. Of course, mothers must meet their nutritional needs by eating nutritious foods, including carbohydrates.
Apart from being able to maintain the health of the mother's body during pregnancy, proper food and fulfilled nutrition are also certainly very good for supporting the growth and development of the fetus in the womb. So, both the mother and the unborn child will be safe from a number of serious and dangerous health problems.
How much daily carbohydrate intake should pregnant women have?
Carbohydrates are one of the most important nutrients for the body. It's just that mothers must exercise caution in terms of carbohydrate source selection and portion size to ensure that their intake is not excessive.
Then, how much is the daily intake of carbohydrates for pregnant women? Every day, pregnant and lactating women need at least 175 to 210 grams of carbohydrates, or about 45 to 65 percent of the body's total daily calorie needs.
A healthy woman needs daily calories ranging from 1600 to 2400 kcal every day. However, when pregnant, this need will certainly be higher. You can see the following guide:
Mothers do not need additional calories during the first trimester of pregnancy.
Entering the second trimester, mothers need an additional 340 calories every day.
During the third trimester, mothers need additional calories of up to 450 calories every day.
Food Sources of Carbohydrates for Pregnant Women
When you are pregnant, you can choose a good source of carbohydrates from the following recommendations:
1. Foods with low sugar content
The first choice is food with low sugar, or less than 10 percent of total daily calories. This is because excess sugar intake during pregnancy can trigger various health problems in mothers, such as obesity, gestational diabetes, and damage to teeth.
2. Whole wheat as a source of carbohydrates for pregnant women
Another option is whole wheat, which provides more optimal nutrition than regular wheat. In addition to carbohydrates, whole wheat also contains vitamins and fiber, which are no less beneficial for the body. Mothers can eat cereal, oatmeal, or whole wheat bread as good food sources of carbohydrates.
3. Foods high in fiber
Meanwhile, vegetables and fruit also include food sources of carbohydrates that are rich in fiber content. The carbohydrates in these types of foods come from natural sugars, which make them both healthier and more beneficial. So, if you need a snack before mealtime, fruit and vegetables can be the best choice.
4. Another source of carbohydrates for pregnant women is nuts.
In addition, there are more nuts that have complete nutritional content for mothers during pregnancy. This one food contains folate, iron, fiber, good fat, magnesium, and potassium. In fact, several types of nuts are included in healthy food choices that are good for increasing breast milk production before the birth of the baby.
5. Low-fat milk
Finally, milk and some of its derivative products, such as yogurt and cheese, However, so as not to make the mother gain weight during pregnancy, choose milk with a low fat content. Don't forget: make sure you choose milk that has gone through the pasteurization process so that it is free of bacteria and germs.
Those were some food sources of carbohydrates that mothers can consume during pregnancy. If necessary, mothers can also fulfill their daily nutritional intake through vitamins and supplements. Halodoc can help you with all of your medical needs by simply downloading it to your phone.
Mayo Clinic. Diakses pada 2023. Choose your carbs wisely.
Food Insight. Diakses pada 2023. Healthy Eating During Pregnancy.
Cleveland Clinic. Diakses pada 2023. Pregnancy Diet: Foods To Eat While Pregnant.