When it comes to nutrition during pregnancy, most people think of overeating andgaining weight income. In fact, it is not and should not be… Pregnancy is a beautiful and special time to prepare for giving birth to a new life. During this time, calorie and nutrient requirements naturally increase to support the baby's growth and development. It is extremely important to eat nutritious, quality foods and avoid foods that may harm the baby. “How should nutrition be during pregnancy?” “What to eat and what to avoid?” Now, let's talk about everything you need to know about nutrition during pregnancy in detail.
Nutritional Recommendations During Pregnancy
Weight gain is normal during pregnancy. In fact, it is the most obvious sign that the baby is growing. Naturally, this means that you will need to eat a little more than usual. However, eating for two doesn't mean servings will double.
During pregnancy, the body becomes more efficient at absorbing nutrients from food. Therefore, there is no need for extra calories in the first three months. However, around 340 extra calories per day in the second trimester and an extra 450 calories in the third trimester to support the baby's growth are needed.
You have to be careful about your food choices. Eating too many calories can be just as harmful as not eating enough. Overeating during pregnancy and later in the baby's lifeObesity increases the risk. Excess calories are necessary, but much more causes weight gain. This increases the risk of developing diabetes in pregnancy, called gestational diabetes.
High blood sugar levels during pregnancy; poses the risk of miscarriage, birth defects and brain development problems. Gestational diabetes also increases the child's risk of developing heart disease, high blood pressure or diabetes later in life.
The mother's excess weight gain makes it difficult for her to return to her old weight after the baby is born. It also puts the birth of a healthy baby in future pregnancy at risk. So how should nutrition be during pregnancy?
How should nutrition be during pregnancy?
1)Eat extra protein
Protein is an essential nutrient for nutrition during pregnancy. It is necessary for the proper development of the baby's organs, tissues and placenta. It is also used to build and maintain the mother's tissues, such as muscles.
Protein needs during pregnancy increase by about 25 grams per day, especially in the second half of pregnancy. This means expectant mothers of twins should consume an extra 50 grams of protein each day. The protein in the muscles is used to feed the baby. Not eating enough protein will delay the baby's growth.
Meat at every meal fishTry to consume high-protein foods such as eggs or milk. Plant-based foods such as beans, lentils, nuts, and seeds are also high-protein options.
2) Consume adequate amounts of carbohydrates and fiber
Carbohydrates are the body's source of calories and the baby's main source of energy. Adequate carbohydrate consumption is important in nutrition during pregnancy. But choose nutritious natural carbohydrates instead of refined carbohydrates. Healthy sources of carbohydrates; whole grains, legumes, fruits,starchy vegetablesare vegetable milks.
Fiber is especially important during pregnancy. This is because it helps to reduce appetite, stabilizes blood sugar and reduces constipation that occurs during this period.
3) Consume healthy fats
Fat is essential for a growing baby because it aids in brain and eye development. Omega-3 oils, especially docosahexaenoic acid (DHA) is beneficial for baby's brain development. It is recommended that pregnant women take at least 200 mg of DHA, especially in the third trimester. You can easily provide this amount by consuming 150 g of oily fish per week.
4)Get enough iron and vitamin B12
IronIt is a mineral required for the transport of oxygen to the cells of the mother and the growing baby.Vitamin B12It is necessary for producing red blood cells and is important for the function of the nervous system. During pregnancy, blood volume rises, which increases the amount of iron and vitamin B12 you need to consume each day.
Lack of these nutrients in expectant mothers makes them tired and increases the risk of contracting infections. During pregnancy, the amount of iron required per day increases in the range of 18 to 27 mg, while the amount required for vitamin B12 increases from 2.4 to 2.6 mcg per day. Meat, eggs, fish and seafood contain good amounts of both of these nutrients.
5)Get enough folate
Folate is a vitamin necessary for cell growth, nervous system development and DNA production. It provides the formation of red blood cells, which are used to transport oxygen to the cells.
Not getting enough folate,anemia may cause. It also increases the risk of premature birth or birth defects. During pregnancy, folate intake increases in the range of 0.4-0.6 mg per day. Foods rich in folate are legumes, dark leafy vegetables and wheat germ.
6) Get plenty of choline
KolinIt is an essential nutrient for many processes in the body, such as the baby's brain development. If choline intake is low with malnutrition during pregnancy, the risk of birth defects increases. The requirement for this food increases from 425 mg to 450 mg per day during pregnancy. Good sources of choline include eggs, milk, and peanuts.
Homecalcium as well asVitamin D It is necessary for the formation of strong teeth and bones. The recommended calcium and vitamin D do not increase during pregnancy, but getting enough is very important. Try to get 1000 mg of calcium and 600 IU (15 mcg) of vitamin D each day. It is especially important in the third trimester, when bone and tooth growth occurs.
If you do not do this, the baby will get calcium from the mother's bones. This increases the mother's risk of developing bone disease later in life. To get enough calcium during pregnancy, dairy products andOrange juice Consume foods rich in calcium such as.
8) Drink enough water
Drinking water is essential for a healthy pregnancy. Drinking enough water prevents constipation and helps dissolve waste products. Thus, it is cleared more easily through the kidneys. The recommended fluid intake during pregnancy is estimated to be 10 glasses (2,3 liters) per day.
What to Eat During Pregnancy?
A healthy diet is important during pregnancy. During this time, the body needs additional nutrients, vitamins and minerals. A healthy mother's diet during pregnancy also protects the baby's health. So what to eat during pregnancy?
Dairy products
During pregnancy, it is necessary to consume extra protein and calcium to meet the needs of the growing baby. Milk is the best dietary source of calcium.
YoghurtIt is very useful for pregnant women. It contains more calcium than many other dairy products. Supporting digestive health in some varietiesprobiotics There are bacteria.
pulse
In this grouplentil,pea,beans,chickpea,soybean vepeanut is found. Legumes that stand out in nutrition during pregnancy are sources of plants, fiber, protein, iron, folate (B9) and calcium that the body needs.
Salmon
Salmon is very rich in essential omega 3 fatty acids. It is one of the foods to eat while pregnant. Pregnant women should get enough omega-3s. Omega 3 fatty acids are found in high amounts in seafood. It helps to form the brain and eyes of the baby in the womb. Pregnant women who eat 2-3 meals a week of oily fish get enough omega 3.
SalmonIt is one of the natural sources of vitamin D found in very few foods. It is essential for many processes in the body, including bone health and immune function.
egg
eggIt is a healthy food that contains almost every nutrient needed. That's why pregnant womenmust be on the list.
A large egg contains 77 calories and is a high-quality source of protein and fat. It also provides many vitamins and minerals. It is a great source of choline. KolinIt is necessary for brain development and many processes. Low choline intake during pregnancy increases the risk of neural tube defects and causes decreased brain function of the baby.
Green leafy vegetables
Broccoli vespinach Dark green leafy vegetables, such as these, contain most of the nutrients needed in pregnancy nutrition. These are fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. Plus, these greens are rich in antioxidants. They contain plant compounds that benefit the immune system and digestion.
Lean meat
Beef and chicken are excellent sources of high-quality protein. In addition, these meats are rich in iron, choline and other B vitamins. Lean meat consumption is necessary for ideal nutrition during pregnancy.
Fruits
Berries contain water, healthy carbohydrates, vitamin C, fiber and antioxidants. They usually contain high amounts of vitamin C, which helps the body absorb iron. fruits to eat during pregnancyespecially vitamin C. Vitamin C is important for skin health and immune function.
Whole grains
Whole grains help meet the increased calorie needs of pregnant women, especially in the second and third trimesters. Oat vequinoa Cereals such as these are among the grains to be eaten during pregnancy and provide a significant amount of protein. Additionally, they are rich in B vitamins, fiber and magnesium. These are all nutrients that pregnant women need.
Avokado
Avokado It is an unusual fruit because it contains a large number of monounsaturated fatty acids. It also contains fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.
Avocados are among the fruits to eat during pregnancy, as they are high in healthy fats, folate, and potassium. The healthy fats in the fruit help build the baby's skin, brain, and tissues. Folate prevents neural tube defects.
Dried fruits
It is high in calories, fiber, and various vitamins and minerals. Prunes are rich in fiber, potassium, vitamin K and sorbitol. It is a natural laxative and helps in relieving constipation. Dates are high in fiber, potassium, iron and plant compounds. Regular consumption of dates during the third trimester facilitates cervical enlargement.
Although dried fruits can help increase calorie and nutrient intake, consuming more than one serving at a time is not recommended.
The Most Beneficial Fruits During Pregnancy
Eating plenty of fresh fruit during pregnancy ensures that both mother and baby stay healthy. Fresh fruit contains many essential vitamins and nutrients and is also a good source of fiber.Daily fruit consumption during pregnancy reduces sugar cravings as well as increases vitamin intake. The best fruits during pregnancy are;
Apricot
Vitamin A
C vitamin
Vitamin E
Calcium
Iron
Potassium
Beta carotene
Phosphorus
ApricotAll of these nutrients also help the baby's development and growth.Iron It prevents anemia and calcium helps bones and teeth to grow strong.
OrangeVitamin C, which is present in the fruit, helps prevent cell damage and absorb iron. Folate prevents neural tube defects that can cause brain and spinal cord abnormalities in the baby. For mothers, eating a medium-sized orange a day will be extremely beneficial.
Getting plenty of fiber in the diet during pregnancy helps relieve constipation, a common pregnancy symptom. Potassium is beneficial for heart health for both mother and baby. It also stimulates cell regeneration.
Pomegranate
Pomegranate provides abundant nutrients to pregnant women:
Vitamin K
Calcium
folate
Iron
Protein
Lif
Pomegranate is a good source of energy and helps prevent iron deficiency with its high iron content. Vitamin K is essential for maintaining healthy bones. Research shows that drinking pomegranate juice during pregnancy can help reduce the risk of placental injury.
Avokado
Avokado It is an excellent source for the following nutrients:
C vitamin
Vitamin E
Vitamin K
Monounsaturated fatty acids
Lif
B vitamins
Potassium
Virgin
Avocados contain healthy fats that provide energy and help prevent neural tube defects. It also strengthens the cells responsible for forming the developing baby's skin and brain tissues. The potassium in avocados can relieve leg cramps common in pregnancy, especially during the third trimester.
Banana
Banana contains the following nutrients:
C vitamin
Potassium
Vitamin B6
Lif
BananaThe high fiber content of flour helps relieve constipation during pregnancy. Vitamin B6 relieves nausea and vomiting in early pregnancy.
Grape
Eating large amounts of grapes provides pregnant women with the following nutrients:
C vitamin
Vitamin K
folate
Antioxidants
Lif
Organic acids
Pectin
Grapes contain immune-boosting antioxidants such as flavonols, tannins, linalool, anthocyanins and geraniol that prevent infections.
Berry Fruits
C vitamin
healthy carbohydrates
Antioxidants
Lif
Berry fruits, the common name of fruits such as blueberries, raspberries, blackberries, strawberries, contain plenty of water. C vitaminiron absorptionwhat helps and strengthens the body's immune system.
Apple
Apple, Contains nutrients to meet the needs of the growing baby:
Vitamin A
C vitamin
Lif
Potassium
One study found that eating apples while pregnant can make the baby less likely to develop asthma and allergies over time.
Dried fruits contain the same nutrients as fresh fruit. Therefore, pregnant women can get the vitamins and minerals they need by eating dried fruit that is smaller than an equal amount of fresh fruit.
But keep in mind that dried fruit is high in sugar and does not contain the juice that fresh fruit contains. Pregnant women should only eat dried fruit in moderation and avoid candied fruit.
Limon
Many women experience digestive issues during pregnancy. Lemon helps digestion. It also prevents morning sickness.
Kiwi
KiwiIt is one of the fruits that are beneficial to eat while pregnant for healthy sleep. Fruit is also good for the heart. Therefore, it is necessary not to neglect the consumption of kiwi during pregnancy. Kiwi is good for the baby's brain and cognitive development.
Watermelon
Watermelon, It is rich in water content and therefore keeps the body hydrated. Its consumption during pregnancy is especially recommended because it reduces heartburn and provides relief from morning sickness.
How much fruit should be eaten while pregnant?
It is recommended that pregnant women eat at least five servings of fresh fruit and vegetables every day. Fruits can be consumed fresh, canned or dried.
Which fruits should not be eaten during pregnancy?
There is no fruit that pregnant women should not eat. However, they should be mindful of the amount of fruit they eat. It is necessary to wash the fruits thoroughly before eating in order to destroy the pesticides and bacteria that may be present in the fruits.
What should not be eaten during pregnancy?
There are certain foods that you should not eat while pregnant. Because they can harm the mother and the baby. The foods that should not be eaten during pregnancy and the foods that should be consumed are as follows;
Fish with high mercury levels
Mercury is a very toxic element and is most commonly found in polluted water. Ingested in large quantities, it is toxic to the nervous system, immune system and kidneys. Because it is found in polluted waters, large fish living in the oceans can collect large amounts of mercury. For this reason, it is recommended that pregnant women limit their consumption of fish with high mercury levels. Contains high levels of mercury and should not be eaten during pregnancyfish are:
Shark
swordfish
king mackerel
Tuna
However, it should be noted that not all fish are high in mercury, but only in some species. It is very healthy to consume low mercury fish as part of the diet during pregnancy. These fish can be eaten 2 times a week. Especially fatty fishIt is rich in omega-3 fatty acids, which are important for the baby.
Undercooked or raw fish
One of the things that should be at the top of the list of things not to eat during pregnancy is raw fish. Especially raw fish andshellfish, It can cause some infections. Such as Norovirus, Vibrio, Salmonella, Listeria and parasites. Some of these infections only affect the mother and cause her to become debilitated. Other infections can cause serious harm to the unborn baby.
Pregnant women are particularly susceptible to Listeria infections. This bacterium is found in soil and contaminated water or plants. Consumption of raw fish causes this bacteria to be removed from contaminated waters. Listeria can be passed to an unborn baby through the placenta, even if the mother does not show any signs of the disease. This leads to premature birth, miscarriage, stillbirth and other serious health problems. For this reason, it is recommended that pregnant women do not consume raw fish and shellfish.
When you eat undercooked or raw meat, the risk of infection from various bacteria or parasites increases. These infections are “Toxoplasma, E. coli, Listeria and Salmonella”. Bacteria threaten the health of the unborn baby. It can lead to severe neurological diseases such as stillbirth or mental retardation, blindness and epilepsy.
Some bacteria are found on the surface of the meat pieces, while others can remain inside the muscle fibers. Therefore, it is important to consume meat cooked.
What should not be eaten during pregnancyincluding processed meat products. Delicatessen products such as sausage and salami should also not be consumed. Such meat can become infected with various bacteria during processing or storage.
Raw eggs
Raw eggs can be spoiled by Salmonella. Symptoms of Salmonella infections occur only in the mother.Fire,nausea, vomiting, stomach cramps, anddiarrhea these are symptoms.
But in rare cases, the infection can cause cramps in the uterus and cause premature birth or stillbirth.
Offal
OffalIt is an excellent source of some nutrients. For example;iron,Vitamin B12,Vitamin A veVirgin. However, consuming too much animal-based vitamin A is one of the things that pregnant women should pay attention to.
It can cause vitamin A toxicity as well as abnormally high copper levels, which can cause natural defects and liver toxicity. For this reason, offal should not be consumed more often than once a week.
Caffeine
CaffeineIt is found in coffee, tea, soft drinks, and cocoa. The amount of caffeine during pregnancy should be limited to less than 200 mg per day or 2-3 cups of coffee.
Caffeine is absorbed very quickly and passes easily to the baby. Unborn babies do not have the main enzyme needed to metabolize caffeine. That's why high intake creates a problem.
Raw foods
Harmful foods during pregnancy include some raw vegetables such as radishes. These may be impaired by Salmonella infection.
Unwashed foods
The surface of unwashed or unpeeled fruits and vegetables can harbor various bacteria and parasites. These are toxoplasma, E. coli, Salmonella and Listeria and they pass through the soil. The bacterium can harm both the mother and her unborn baby.
A very dangerous type of parasite that can be found on fruits and vegetables is toxoplasma. Most people who get the toxoplasma parasite do not have any symptoms; others feel like they have the flu for a month or more.
Most babies infected with Toxoplasma do not show symptoms at birth while they are still in the womb. However, symptoms such as blindness or intellectual disability may develop in later ages. While pregnant, it is very important to minimize the risk of infection by thoroughly washing, peeling or cooking fruits and vegetables.
Pasteurized milk, cheese, and fruit juice
Raw milk and unpasteurized cheese may contain some harmful bacteria such as "Listeria, Salmonella, E. coli and Campylobacter". The same goes for unpasteurized juice, which is prone to bacterial infections. All of these infections are life-threatening to an unborn baby.
Alcohol
Alcohol is definitely among the harmful drinks during pregnancy. Pregnant women are advised to stop drinking altogether, as it increases the risk of miscarriage and stillbirth. Even a small amount can negatively affect a baby's brain development.
Processed foods
The diet during pregnancy should mainly consist of healthy foods. It should contain plenty of nutrients to meet the needs of the mother and the growing baby.
Processed foods are low in nutrients. It is high in calories, sugar, and fats. What's more, added sugar to foods increases the risk of developing various diseases, such as type 2 diabetes and heart disease. It causes weight gain. For this reason, pregnant women should stay away from processed foods that have no health benefits or even harm.
some herbal teas
Some herbal teas should be avoided during pregnancy because they can stimulate bleeding, increasing the risk of miscarriage. Herbal teas that are considered the safest during pregnancy are ginger, linden, orange peel, lemon balm. To be safe, do not drink more than two or three cups of herbal tea per day.
To summarize;
A balanced and healthy diet is important during pregnancy. What you eat directly affects the health and development of the baby. Because more calories and nutrients are needed, pregnant women should eat nutritious foods that help meet their daily requirements.
It is normal to gain weight as a result of nutrition during pregnancy. But it has to be in a healthy way. This is very important for the health of both the baby and the mother.
