Understanding the necessary nutrition and making the right food choices is crucial. It helps maintain the health of the mother and promotes healthy fetal growth. It is also important to avoid risky foods to support both the mother's and the fetus's health during pregnancy. 

During pregnancy, nutrition becomes a key factor in maintaining the health of both the mother and the development of the fetus. Understanding the essential nutrients needed can help pregnant mothers make the right food choices for a healthy pregnancy and proper fetal development.

The food choices made during pregnancy can significantly impact the growth and development of the baby. There are also several foods that should be avoided due to potential risks to the health of both the mother and the baby.

Maintain your health and that of your fetus through proper nutrition during pregnancy by following the explanations below.

Essential Nutrition for Pregnant Women

Essential nutrition crucial for pregnant women includes various nutrients that support fetal growth and development while ensuring the health of the pregnant mother. Some key nutrients to pay attention to during pregnancy include:

1. Folate (Folic Acid): Folate is crucial for preventing neural tube defects in the fetus. It can be found in leafy greens, citrus fruits, legumes, and cereals.
2. Iron: Iron is necessary for producing the extra blood required during pregnancy and preventing anemia. Sources include lean red meat, poultry, fish, and iron-fortified cereals.
3. Calcium: Calcium is essential for fetal bone and teeth development. Low-fat dairy products, leafy greens, and tofu are good sources of calcium.
4. Protein: Protein is the primary building block for fetal tissue growth. Sources include meat, fish, eggs, cashews and dairy products. 
5. Vitamin D: Vitamin D aids in calcium absorption, crucial during pregnancy. Sun exposure, fatty fish, and vitamin D supplements can help.
6. Fiber and Carbohydrates: Fiber supports healthy digestion, and carbohydrates provide necessary energy. Option for complex carbohydrates like wholegrain oats.
7. Vitamin C: Vitamin C enhances iron absorption and tissue growth in the fetus. Fruits and vegetables such as oranges, tomatoes, and bell peppers contain vitamin C.
8. Water: Staying adequately hydrated is crucial to prevent dehydration and support the increased blood volume during pregnancy.
9. Omega-3 Fatty Acids: Omega-3 fatty acids, especially DHA, are important for fetal brain and eye development. Fatty fish like salmon is a good source, as well as chia and flax seeds.
10. Vitamin A: Vitamin A is essential for fetal eye and immune system development. However, excessive vitamin A can be harmful, so consult with your doctor.

Foods to Avoid During Pregnancy

During pregnancy, some foods are best avoided or limited due to their potential risks to the health of the pregnant mother or the baby. Here are some foods commonly considered off-limits during pregnancy:

1. Alcohol: Completely avoid alcohol during pregnancy, as it can lead to fetal defects, developmental issues, and cognitive impairments.
2. Smoking and Secondhand Smoke: Smoking and exposure to secondhand smoke are major risk factors for pregnancy complications, including prematurity, low birth weight, and respiratory problems.
3. Excessive Caffeine: Excessive caffeine consumption is linked to miscarriage and premature birth. Limit your caffeine intake, including coffee, tea, and other caffeinated beverages.
4. Raw or Undercooked Foods: Avoid raw or undercooked foods like raw seafood (sushi), raw eggs, and unpasteurized dairy products, as they may contain harmful bacteria.
5. Undercooked Meat: Ensure that meats such as beef, lamb, and pork are cooked thoroughly to prevent toxoplasmosis and listeriosis infections.
6. High-Mercury Fish: Stay away from high-mercury fish like shark, king mackerel, and bigeye tuna, as excessive mercury can negatively affect fetal brain development.
7. High-Salt Foods: Excessive salt intake can lead to water retention and high blood pressure. Limit high-salt foods.
8. Fast Food and Junk Food: Avoid foods high in saturated fat, added sugars, and empty calories, as they can contribute to excessive weight gain during pregnancy.
9. Low-Nutrient Foods: Try to steer clear of foods that provide inadequate nutrition, such as sugary or fried snacks that offer lots of calories but little nutrition.
10. Herbal Supplements: Do not consume herbal supplements or medications without your doctor's approval, as some herbal ingredients can pose potential risks to the fetus.
11. High-Fat Foods and Fried Foods: Excessive consumption of high-fat foods and fried foods can affect body weight and blood pressure, so it's best to limit them.

YAVA provides delicious AND healthy breakfast and snacking options for pregnant mothers with a variety of flavors that bring smiles to pregnant mothers all day long. 

YAVA offers a delightful and nutrition-rich blend that you can enjoy, made from natural, authentic Indonesian ingredients, and without preservatives, artificial sweeteners, or synthetic colors. YAVA is undoubtedly safe for consumption by pregnant women. Contains fiber, natural vitamin and mineral, low-GI ingredients such a whole grain, cashews, and dried fruits.

Discover healthy food products for pregnant mothers from YAVA at your favorite online store:

• Tokopedia
• Shopee
• Lazada
• Blibli

Always consult with your doctor or a nutrition expert to get specific guidance on a safe diet during your pregnancy, as each pregnancy may have unique requirements.