Healthy nutrition is very important at every period of life. Undoubtedly, one of the most important periods is pregnancy. Because the nutrition of the expectant mother during pregnancy is effective on both her own health and the health of her baby.
During pregnancy, there is only one source for the baby's nutrition, growth and development: The mother. The baby gets all the energy and nutrients it needs from the mother under all circumstances. It is very important for the health of both the mother and the baby to act with the awareness that every food she consumes will reach her baby and to eat in a way that meets the energy and nutritional needs of both herself and her baby during pregnancy.
The health of the mother and the baby during pregnancy. There are some factors that affect it. These are:
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Gestational age
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Infection during pregnancy
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Medication used
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Alcohol
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Cigarette
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Pregnancy number
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Exposed environmental factors, etc.
Apart from these factors, one of the most important factors is nutrition. Adequate and balanced nutrition of the mother during pregnancy is very important for both protecting her own health and ensuring the physical and mental development of the baby.
During pregnancy, the baby obtains its energy and nutritional needs from the mother through the placenta. The nutrition of the expectant mother should be arranged to meet the needs of both. However, this is a common saying among the people: "You are two creatures, you must eat for two." Expectant mothers should not mislead. Expectant mothers may consume more food than necessary because they worry that their baby will not be fed enough. However, it should not be forgotten that just as undernutrition during pregnancy is risky for the mother and baby, overnutrition is also as risky.
With the nutrition of the expectant mother during pregnancy;
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It must meet its own energy and nutritional needs.
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It must keep the stores in its body balanced.
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The baby must grow healthily. It should ensure that the milk that will be secreted during the breastfeeding period is productive.
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She must cry.
In order to achieve all these, it is very important for the mother to have an adequate and balanced diet, that is, a healthy diet. Malnutrition during pregnancy causes various health problems in both the mother and the baby.
The main health problems that may occur in the baby due to unhealthy nutrition (undernutrition or overnutrition) during pregnancy are as follows:
Stillbirth
Premature birth
Physical and mental developmental disorders
Low birth weight
Congenital anomalies (heart diseases, neural tube defect,…)
Meconium aspiration (a condition known as the baby swallowing its feces during pregnancy)
Macrosomia babies (babies larger than normal)
Due to unhealthy nutrition (under- or over-nutrition) during pregnancy The main health problems that can be seen in the mother are as follows:
Anemia
C-section birth
Postmaturation (delay in birth date)
Excessive weight gain
Increased risk of developing gestational diabetes
Edema
Tooth decay and loss
Weight loss (energy and protein loss with pregnancy the need increases. Failure to meet this requirement causes weight loss.)
Bone tissue damage (Osteomalasia):
Pregnancy toxemia (poisoning) / Preeclampsia-eclampsia
Pica (Eating non-nutritional substances (soil, lime, etc.))
Digestive problems seen during pregnancy increase (Nausea, Constipation, Heartburn/burning)
Birth complications
Deterioration in the mother's health or death
Negative effects on the breastfeeding process
With adequate and healthy nutrition during pregnancy;
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The physical and mental development of the baby is ensured.
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The baby is born at a normal weight.
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The mother's health is protected.
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Birth code The risk of complications decreases.
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Milk yield during breastfeeding increases.
So how to ensure a healthy diet during pregnancy?
Here are general recommendations to ensure a healthy diet during pregnancy:
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A variety of nutrients to provide all the vitamins and minerals necessary for mother and baby. importance should be given.
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Meals should be consumed small and often.
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On average, 2 glasses of milk/yoghurt + 2 glasses of milk/yoghurt + 2 cups per day. Care should be taken to consume slices (60 grams) of cheese + 3-4 portions of meat group/legumes/eggs + 5-7 portions of fresh vegetables and fruits + 4-7 portions of bread group.
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Consuming whole grain products containing B group vitamins helps meet the increasing need during pregnancy.
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Dark green leafy vegetables, legumes, and eggs, which contain plenty of folic acid, one of the most important nutrients during pregnancy. , cauliflower, whole grains, milk and its products should definitely be included in the diet.
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Foods such as meat, seafood, milk and its products, eggs and oilseeds are used to obtain zinc, which is important in tissue development. It should be included in the diet.
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It is important to consume foods rich in iron (red meat, eggs, legumes, molasses).
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Iron absorption can be increased by consuming fruits and vegetables rich in vitamin C (peppers, citrus fruits, kiwi, spinach,…) with meals.
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Excessive tea and coffee consumption should be limited as it will negatively affect the baby's health. Since it prevents iron absorption, it should be consumed 1-2 hours before meals. The best choices to consume as beverages are milk, buttermilk, unsweetened low-sugar compote, compote, lemonade and freshly squeezed fruit juice.
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Attention should be paid to water consumption.
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Care should be taken to consume a diet rich in fiber to prevent constipation, which is a common problem during pregnancy.
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Prepackaged foods and processed products should be avoided.
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To prevent excessive weight gain, sugary, floury and fatty foods should be avoided.
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Iodized salt should be preferred
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Salt consumption should be careful as there is a risk of hypertension.
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Alcohol and cigarettes should not be consumed.
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Vegetables/fruits, which may harm the baby due to toxins taken with food, should be washed thoroughly and hygiene rules should be observed in matters such as preparation, cooking and storage of foods.
Remember, the greatest favor you can do for your baby and yourself is a healthy diet.
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