Nutrition During Pregnancy

Why is Nutrition Important During Pregnancy?

Proper nutrition is extremely important for the health of mother and baby. Nutrition during pregnancy is not a different type of nutrition from the daily healthy nutrition routine. Although pregnancy is not the freedom to eat all kinds of foods, it is a period that requires healthy nutrition and higher calories. It is extremely important for the physical and mental development of the baby in the womb. During pregnancy, care should be taken to eat frequently and little by little . Besides to maintain a heakthy pregnancy you need 300 calories more each day.Since the body's water need will increase, 3-4 more glasses of water should be added to the daily water need. Adequate and balanced nutrition during pregnancy means a healthy mother and healthy child. The immunity of expectant mothers who are adequately nourished is strengthened and the newborn baby has a stronger immunity against external factors.

How Should Nutrition Be During Pregnancy?

During pregnany it si advised to eat more frequently , 5-6 times a day . Three of these feeding periods constitute the main meal, while the other meals constitute snacks. Experts recommend starting the day by having breakfast early in the morning and state that it is easy to catch up on other meals. While a classic menu such as cheese, olives, eggs, milk and tea is recommended for breakfast; Care should be taken not to consume fatty, floury and sugary foods. Salads consisting of various greens, especially red meat and fish, are recommended for lunch and dinner. Fruits that are low in calories and contain plenty of vitamin C should generally be preferred for snacks. It is not recommended to consume fruits in the form of fruit juice or by pureeing them and extracting the juice. Fruits are foods with pulp and this pulp is very useful for the functioning of the intestines. Attention should be paid to the consumption of nuts in the snacks between lunch and dinner, and nuts containing OMG3 should be predominant. Dinner should not be left too late and a glass of milk should be drunk some time after the dinner. You should definitely take a walk for 1-2 hours after every dinner to prevent the feeling of indigestion.

First 3 months (I. Trimester )

• first trimester covers a period of 13 weeks. Nutrition is very important as this is the period when the baby develops most rapidly. Seasonal vegetables and fruits should definitely be consumed. Natural and healthy foods should be consumed, and processed delicatessen products should not be preferred too much. It is recommended to consume red and white meat, dried legumes and a side salad for lunch, and drink a glass of milk along with seasonal fruits for snacks. Heavy fatty meals should not be preferred for dinner.

Second 3 months (II. Trimester )

• II. trimester covers the period of 14-26 weeks. During this period, appetite increases as nausea decreases. Fatigue eases a little and the body feels relaxed. Increased appetite may cause meal confusion and night eating may increase. Great attention should be paid to meal intervals and care should be taken to ensure that the baby gets through the critical phase in which its vital organs are formed in a healthy way. The routine breakfast menu should be continued. Foods rich in protein should be consumed. Meat and vegetables should be consumed alternately at lunch and dinner . Daily consumption of yoghurt and milk should be continued. Offal, processed meat and fatty foods such as fried foods should be avoided .Not to be forgotten this period is the time when the expectant mothers gain wait easier then ever.

Third 3 months (III. Trimester )

• III. trimester is the last 3 months of pregnancy. During this period of rapid weight gain, foods with high nutritional value should be consumed. In addition to the list followed throughout pregnancy, calorie intake should be increased. In addition to foods containing plenty of calcium and vitamins, attention should be paid to protein intake. Meat and vegetable consumption should be consumed alternately until the last months.

How Many Calories Are Needed During Pregnancy?

Calorie needs during pregnancy vary depending on the woman's weight, height and physical activity. On average, the daily calorie intake of a pregnant woman varies between 1600 and 2000 calories. When the amount of physical activity of 200 and 300 calories is added to this amount of calories, an average of 1800-2200 calories should be consumed. There is no need for extra calories in the first 3 months. During the period called the 2nd Trimester , approximately 150-300 additional calories can be taken. An average of 300 calories can be added in the last months called the last trimester . This is the period when the baby's tissue formation and growth is fastest.

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What are the Important Vitamins and Minerals During Pregnancy?

During pregnancy, foods rich in iron, calcium, folic acid, zinc, copper, vitamin B6 and vitamin D should be consumed. In addition, care should be taken to consume vitamin A, which is essential for the construction of tissues in the mother and baby, vitamin C to strengthen immunity, and vitamin E to help the baby's body development. Since iodine deficiency will cause mental retardation, stillbirth and growth retardation in the baby, iodine should be consumed daily.

Consumption of Milk and Dairy Products is Very Important

Calcium needs increase throughout pregnancy. Therefore, pregnant women should drink an average of 2-3 glasses of milk. Osteoporosis, tooth and gum problems are significantly reduced in women who drink milk regularly throughout pregnancy. Apart from milk, yoghurt, cheese and calcium-containing vegetables should be consumed. There is also plenty of calcium in walnuts, hazelnuts, dried apricots and legumes.

You Can't Do It Without Eating Red Meat

Red meat is a food that must be included in the daily diet of a pregnant woman. Especially in this period when veal is preferred, the meat should be cooked without losing its nutritional value. It is rich in protein, zinc and iron and prevents anemia seen during pregnancy. It should be consumed in a certain order, 2 to 4 days a week. A pregnant woman should consume a portion of meat between 100 - 200 grams. The fatty and angry parts of the meat should be thoroughly cleaned and cooking methods such as roasting and grilling should be preferred.

Fish Consumption Should Not Be Neglected During Pregnancy

Fish has a very rich nutritional value in terms of OMG3. While it is necessary for the child's physical and mental development, it helps reduce the mother's anxiety and stress. Fish such as anchovy, salmon, sardine and mackerel should be preferred. Apart from fish, Omg3 needs can also be met from nuts such as walnuts, almonds, hazelnuts and green leafy vegetables.

Do not neglect 3 liters of fluid consumption per day

A normal person should drink 2-2.5 liters of water daily. Since the need for fluid increases during pregnancy, it increases up to 3-3.5 liters. Water constitutes a large part of the baby's cell structure, and the amniotic fluid it contains renews itself. Therefore, the expectant mother should pay attention to fluid intake throughout the pregnancy.

What Precautions Can We Take Against Nausea and Heartburn?

Nausea is quite common in the first 3 months of pregnancy. Nausea, which is felt especially at the beginning of the day in the morning, continues throughout the day. The best suggestion for morning sickness is to have crackers at your bedside. It is possible to prevent nausea by consuming handmade and low-fat salted cookies instead of crackers. Again, for nausea, it is recommended to squeeze powdered ginger and lemon into a bottle of water and drink it occasionally during the day. Ginger will relax the stomach as it is good for nausea. If you are a pregnant woman experiencing intense nausea, we recommend that you consult your doctor.

Another common complaint during pregnancy is heartburn. Soda, dates, almonds and fiber-rich fruits are good for heartburn and soothe the stomach, provided that they are not consumed too much. Consuming a glass of milk at regular intervals during the day is also good for heartburn, and preferably warm milk is recommended.