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NUTRITION IN PREGNANCY

 

      _cc781905-5cde-3194-bb3b3b-136bad  _cc781905-5cde-3194- ccde-3194cf13631365c5cf3b31994cbdc13653155cf -bb3b-136bad5cf58d_ Nutrition in pregnancy; It is an eating plan focused on the health of the pregnant woman and baby. This consists of a good and balanced mix of protein and calcium, whole grains, fruits and vegetables, and healthy fats.

           

The following basic elements are very important in the nutrition of the pregnant woman:

1- Avoid foods and other substances that have a negative effect on the baby's body,

2- Sufficient energy (calories) should be provided to support the body development of both the pregnant woman and her baby,

3- The diet of the pregnant woman should protect the health of her own body and contain all the substances (proteins, fats, vitamins and minerals) needed for the baby's body formation,

4- It should support metabolism by keeping weight, blood sugar level and blood pressure in a healthy range.

Healthy nutrition during pregnancy; birth of a baby with a healthy birth weight, better brain development, better eating habits in childhood, anemia, gestational diabetes,It has benefits such as reducing the risk of experiencing some conditions such as  preeclampsia. In addition, pregnant women who eat healthy feel many symptoms such as nausea, fatigue, constipation, cramps, blood pressure, heartburn less and recover more quickly after delivery. A well-nourished body heals faster and easier.

What should be the ideal weight gain during pregnancy?

      _cc781905-5cde-3194-bb3b3b-136bad  _cc781905-5cde-3194- ccde-3194cf13631365c5cf3b31994cbdc13653155cf -bb3b-136bad5cf58d_ Ideal weight gain in a healthy pregnancy varies according to the body mass index of the pregnant woman at the time of conception as follows:

 

      _cc781905-5cde-3194-bb3b3b-136bad  _cc781905-5cde-3194- ccde-3194cf13631365c5cf3b31994cbdc13653155cf -bb3b-136bad5cf58d_Body mass index    _cc781905-5cde-3194-bb3b-3194-bb3b-136bad5cf58d_  _cc781905-5cde-3194-bb3b-3194-bb3b-1365cf58d35834dcf35834d_cf358d3635bdcf58d5cf358dcf58dc1365cf35834       _cc781905-5cde-3194-bb3b3b-136bad  _cc781905-5cde-3194- ccde-3194cf13631365c5cf3b31994cbdc13653155cf -bb3b-136bad5cf58d_       _cc5819_f58cf31365cde-cc5819_f583353bbd_cc581994-bb335359cde-3194-bb3b-136bad5cf58d_cc-5819_f58cf313353bd_cc581934-bb3153bd -5cde-3194-bb3b-136bad5cf58d_Recommended weight gain

Weak< 18.5

norm

18.5 – 24.9afan   

Fat

25 – 29.9

Obesity

> 30

 

Weight gain may not be seen in the first 3 months. In these months, the weight gain target should be kept between 500 g and 2 kg. The real weight gain starts after the 3rd month of pregnancy. On average, it is considered ideal to take 500 g per week after this month. It should not be forgotten that the period when the baby gains weight is the last 3 months of pregnancy. Weight measurement should be made under the control of each doctor, and at the same time, the expectant mother should follow her weekly weight.

 

How should it be eaten during pregnancy?

Daily nutrition should be planned as 3 main meals and 3 snacks. It reduces complaints such as bloating, heartburn and nausea in pregnant women who eat little but often, and blood sugar is kept under control. Drinking at least 2-3 liters of water daily should not be neglected.

In the first 3rd month of pregnancy, the expectant mother can continue with her usual portions. In the later weeks of pregnancy, calorie needs increase and it is necessary to take an extra 300 calories per day. Foods that are low in calories but high in nutrients should be consumed. The rapid proliferation of the baby's developing tissues and cells also increases the need for protein. For protein and calcium intake, at least 1 egg, 2 glasses of milk or 1 bowl of yogurt can be consumed per day.

      _cc781905-5cde-3194- ccde-3194- 136bad_531365cf -bb3b-136bad5cf58d_ Expectant mothers should try to consume red meat or fish 2 days a week. Red meat is important in terms of both protein and iron intake. Fish is the best source of omega-3, which is beneficial for both protein and brain development of the baby. In fish consumption, surface-dwelling fish should be preferred instead of deep-water fish where heavy metals will be found at high levels. These include salmon, tuna, sardines, sea bass and sea bream. In terms of the risk of infection for the baby, meat must be cooked well, undercooked meat and raw fish, shellfish such as sushi and mussels should not be consumed. Avoid processed delicatessen products such as salami and sausages as much as possible.

      _cc781905-5cde-3194- ccde-3194- 136bad_531365cf -bb3b-136bad5cf58d_ Instead of simple carbohydrates such as white bread, cake made of white flour, and cookies, complex carbohydrates such as whole grain bread, oats, brown rice, thanks to the fibers they contain, will both regulate the functioning of the intestines and prevent constipation, and provide a long-lasting feeling of satiety because they are foods with a low glycemic index. will keep it going. Moreover, these complex carbohydrates also contain essential B vitamins and protein.

      _cc781905-5cde-3194-bb3b3b-136bad  _cc781905-5cde-3194- ccde-3194cf13631365c5cf3b31994cbdc13653155cf -bb3b-136bad5cf58d_ Packaged, frozen and processed ready meals should be avoided, and fresh vegetables and fruits should be included in meals.

It is stated that up to 200 mg of caffeine can be taken daily during pregnancy. 1 cup of Turkish coffee contains about 60 mg of caffeine. However, since excessive consumption of tea and coffee will reduce iron absorption, they should be consumed as little as possible.

Nutrients that the Expectant Mother Should Take on a Daily basis

-Milk, yogurt, ayran and kefir: 4 cups (about 600 milliliters)

-Meat, Chicken, Fish: 250 grams

-Dried legumes: 100 grams (2 plates)

-Cheese: 60 grams (about 2 matchboxes)

-Egg: 1 pc

-Vegetables: 1 serving (approximately 150 grams) as an unlimited meal fresh

-Fruit: 3 servings (about 300 grams)

-Bread: 3 medium slices of wholemeal, whole wheat or rye (150 grams)

-Oil: olive oil, 2 tablespoons of sunflower oil (about 20 grams)

-Oil seeds: walnuts, hazelnuts, almonds 1 handful (about 30 grams)

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