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Many say that pregnant women should not fast. Says who? Pregnant women can still fast, as long as the condition of the mother and fetus is healthy and allows for fasting. Apart from the health condition of the mother and fetus, another thing that needs to be paid attention to is the nutrition consumed during sahur and breaking the fast. You cannot eat carelessly and carelessly without paying attention to the nutrients contained in the food itself. Simply put, food for pregnant women needs to meet the needs of carbohydrates, fats, proteins, vitamins and minerals. In order not to get confused, here are some examples of sahur food for pregnant women that you must fulfill.
Food that pregnant women need at dawn
1. Brown rice
The first meal for pregnant women is brown rice. Compared to white rice, brown rice contains more fiber and has a lower glycemic index. That way, consuming brown rice does not make your body weight jump dramatically due to the fast absorption of sugar.
Brown rice is included in the group of whole grains that can help meet the increased calorie needs during pregnancy but still healthy. As a complex carbohydrate, brown rice also helps to keep you full longer which really helps you to fast for the whole day.
Apart from brown rice, you can also eat other sources of complex carbohydrates such as sweet potatoes which are also healthy for pregnant women.
2. Eggs
Eggs are an excellent source of animal protein because they contain all the essential amino acids the body needs. Eggs contain high quality calories, protein and fat.
In addition, eggs also contain choline which is very good for the development of the baby's brain and mother's health. Low choline intake during pregnancy can increase the risk of neural tube defects that can lead to decreased brain function.
One egg at dawn is enough to meet daily choline needs. After all, it's not difficult to process this food, you can cook an omelette by putting chopped vegetables in it such as spinach, green beans, and carrots for added nutrition.
3. Vegetables
Vegetables are one of the mandatory suhoor foods for pregnant women. Broccoli and green leafy vegetables are very good for pregnant women to consume because they contain calcium and folate which are known to be good for bone growth and fetal brain development.
Broccoli also contains fiber and antioxidants which are useful for warding off free radicals. In addition, this one vegetable also contains vitamin C to help the body absorb iron better. In addition, the combination of vitamin C and zinc in broccoli is also very useful for maintaining endurance during fasting.
Apart from broccoli, green vegetables like spinach have high levels of folate and iron. Both are very good for the development of the baby in the womb. Just like broccoli, spinach also contains antioxidants.
Its high fiber content can help prevent constipation which is very common in pregnant women. In addition, quoted from Healthline, eating green leafy vegetables can also reduce the risk of low birth weight.
4. Lean meat
According to Jo Ann Hattner, RD., A nutritionist in California, states that during pregnancy the body needs iron to support the development of the baby in the womb. In addition, iron is also needed to facilitate the distribution of oxygen in the body. Pregnant women need more iron because the volume of blood in the body increases than normal.
If the mother is deficient in iron, she will feel tired faster. Not only that, iron content that is too low in early pregnancy can cause anemia which increases the risk of preterm birth and low birth weight.
Even though during fasting, daily activities continue as usual. For this reason, consuming iron-rich foods for sahur keeps the body able to carry out its functions properly so that pregnant women stay energized. Lean meat is a good source of iron because it is easily absorbed by your body.
5. Fruits
Sahur food for other pregnant women that cannot be missed is fruit. Fruits can be used as desserts at dawn. Bananas, for example, can give you additional energy during fasting because they are high in potassium.
In addition, oranges can also be an option. Apart from being rich in vitamin C which helps maintain immunity, oranges also contain folate and fiber. The water content in oranges which reaches 90 percent also helps meet the needs of fluids that can prevent you from dehydration while fasting.
For avocado lovers, you can eat avocado with the addition of low-fat chocolate milk at dawn. Avocados contain fiber, folate, vitamin K, potassium, copper, vitamin E, and vitamin C. The potassium in avocados can help relieve leg cramps that are commonly felt by pregnant women.
6. Dairy Products
Milk is also a must-have menu for pregnant women at dawn. Currently, there is a lot of milk for pregnant women according to gestational age. Milk contains many nutrients needed for pregnant women, namely calcium, vitamin D, folic acid, iron, omega 3 and omega 6. Consuming milk at dawn will complement the nutrients needed for pregnant women and it is important for the baby's growth.
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