Mothers-to-be who receive the good news of pregnancy are in a sweet rush. They worry about many issues such as their baby's health, whether they are getting enough nutrition, and their development. Healthy nutrition is very important for both the mother's health and the baby's health. Nutrition for a special process such as pregnancy should also be special.
During pregnancy, expectant mothers may acquire some wrong eating habits while thinking about the health of their baby. For example, eating for two people... It is also harmful to have a limited diet in fear of gaining weight. Both undernutrition and overnutrition during pregnancy harm the mother and baby. Due to malnutrition, the mother may experience weight loss, anemia, tooth decay, osteomalacia, and the risk of giving birth to a baby with low birth weight or various health problems may increase. Excessive weight gain during pregnancy can cause risky situations for the mother and baby, such as cesarean delivery, delayed birth date, meconium aspiration in the baby (popularly known as the baby swallowing feces in the womb).
During pregnancy, a normal weight individual loses 11.5-14 kg, an underweight individual loses 12.5-18 kg, an overweight individual loses 7-11.5 kg and an obese individual loses 5-9 kg. It is enough to take it.
Pregnancy is divided into three-month periods. Each of these periods is called a trimester. The first trimester is called "First Trimester", the second trimester is called "Second Trimester" and the last trimester is called "Third Trimester".
NUTRITION IN THE FIRST TRIMESTER (FIRST 3 MONTHS PERIOD)
During pregnancy, the baby needs both energy and nutrients since it meets its needs from the mother. increasing. However, during the first 3 months of pregnancy, which we call the 1st trimester, the baby's needs are minimal and this period can be completed without gaining weight.
Nausea and vomiting, known as harbingers of pregnancy, are generally seen in the first trimester. This is due to hormonal changes and odor sensitivity that occurs during pregnancy. Nausea during pregnancy is normal and does not harm either the mother or the baby. However, if the fluid and electrolyte loss in the mother as a result of severe vomiting is not treated, it will harm the mother and the baby. This situation is serious under medical supervision. It requires treatment and monitoring.
Suggestions to prevent or alleviate nausea during pregnancy
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Morning sickness is most common during pregnancy. Consuming foods that reduce stomach acid, such as salty crackers, dry bread, and roasted chickpeas, before getting out of bed can prevent nausea.
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Make sure to eat little and often.
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Do not choose excessively fatty, spicy or sugary foods.
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During pregnancy, a sensitivity to odors occurs. During the nausea-related process, strong-smelling foods and perfumes that may cause nausea should be avoided.
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Stress and fatigue increase nausea. Therefore, it is very important to get enough rest and stay away from stress.
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Do not consume liquid foods with main meals as they will fill the stomach too much. You can shift liquid foods to snacks.
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Liquids should be consumed sip by sip, not all at once.
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Apple, lemonade, mint/mint tea, ginger/ginger tea. Foods such as yogurt, boiled potatoes can help reduce nausea.
Intake of folic acid during pregnancy is especially important in the first 3 months. . In fact, in planned pregnancies, it is necessary to use folic acid three months in advance. Because the baby's brain and spinal cord system develops together with the neural tube in the mother in the first 3 months. If the mother's folic acid level is not sufficient, neural tube defects may occur and problems may occur in the baby. In addition, it is also necessary to reduce the risk of congenital problems such as cleft palate and heart. Daily intake of at least 400 mg of folic acid is required for pregnant individuals. Dark green leafy vegetables, legumes, eggs, cauliflower, whole grains, milk and its products, which contain plenty of folic acid, should be included in the diet. However, since it is not possible to meet this need with nutrition, supplements should be used under the supervision of a doctor.
In the first trimester of pregnancy, expectant mothers should consume quality protein sources such as meat, chicken, fish and eggs at least in one meal. should prefer. Dried legumes, which are both a source of vegetable protein and high in fiber, can be consumed twice a week. should be done. Calcium intake is very important for the baby's bone health and to prevent tooth loss and osteomalacia in the mother. For this, 2 glasses of milk/yoghurt/kefir and 1-2 slices of cheese should be added to the daily diet. Molasses, legumes, and dark green leafy vegetables are also sources of calcium. 5-6 portions of vegetables and fruits should be consumed daily to provide necessary vitamins and minerals and increase fiber intake. The diversity of vitamins and minerals can be increased by consuming fruits/vegetables of all colors. Carbohydrates, our main source of energy, should not be neglected. As a source of carbohydrates, whole grain products, bulgur, brown rice, whole wheat pasta, dried legumes, etc., which have high nutritional value and do not cause sudden changes in blood sugar. should be consumed.
In addition to calcium and phosphorus, the increasing need for nutrients such as iron, vitamin D, iodine, vitamin B12 and vitamin C should be met through nutrition for the health of the mother and baby. If it cannot be achieved through nutrition, supplements should be used with doctor's approval. Supplements should never be used without consulting a doctor.
One of the most important issues is water consumption. Care should be taken to consume 2.5-3 liters of water daily. To increase fluid intake, buttermilk, sugar-free compote/lemonade, and freshly squeezed fruit juices are among the beverages that can be preferred during pregnancy.
The first trimester is very important for baby development. It is important.For this reason, it is necessary to stay away from the consumption of some foods and substances, especially in the first three months, as they pose a risk to the health of the mother and baby (premature birth, stillbirth, birth anomalies, etc.). These are;
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Alcohol/cigarette
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Excessive caffeine (Tea, coffee, chocolate, cocoa and cola, etc. contain caffeine. )
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Herbal teas such as sage, senna, basil, raspberry, flaxseed
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Unpasteurized milk and foods made with them
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Raw or poorly cooked meat/chicken/fish products
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Raw egg
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Unwashed fruits and vegetables
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Seafood containing heavy metals (mackerel, shark, swordfish, tilefish, mussels, etc.) b. )
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Excessive consumption of liver
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Sucuk, salami, sausages, etc. processed meat products
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Acidic drinks, canned fruit juices, long-life canned food, etc.
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Pollen
An Exemplary Healthy Nutrition Program for the First Trimester
BREAKFAST
1 boiled egg
1 slice of cheese (1 slice = 2 fingers size)
5-10 1 piece of low-salt olives or 2-3 whole walnuts
Plenty of greens, cucumber, tomato
1 teaspoon of honey or jam
1-2 thin slices of whole wheat bread (1 slice = 1 palm size = 25 g)
Snack
1 portion of fresh fruit
3 whole walnuts
LUNCH
3 meatball-sized meat/chicken/fish (Grilled/oven/ boiled)
Lots of colorful salad
1 glass of ayran
1-2 thin slices of whole wheat bread
Snack
1 glass of sugar-free lemonade
7 raw almonds or hazelnuts
2 grissini
DINNER
1 ladleful of soup
7-8 tablespoons of vegetable dish
Colorful plenty of salad
1 bowl of yoghurt
1 thin slice of whole wheat bread
Snack
1 portion of fresh fruit
1 glass of plain kefir
*Make sure you consume 2.5 cups every day. Consume 3 liters of water.
*It is appropriate to prepare meals using olive oil.
*These amounts are stated as average. These amounts can be reduced or increased according to personal characteristics.
NUTRITION IN THE SECOND TRIMESTER (SECOND THREE MONTHS PERIOD)
When the first pregnancy news is received. Healthy nutrition, which is very essential from now on, is the 14th-26th trimester, which we call the second trimester. It is also very important in the second trimester, which includes weeks. Issues that are important in the first trimester are also important in this period.
In the first trimester, the baby's needs are at a minimum level. We said that there is no need for the mother to add a lot to her daily diet and gain weight. However, this situation changes slightly in the second trimester. Since the need for nutrients and energy increases with the growth of the baby, the expectant mother must meet the increasing need by adding an average of 300 calories per day to her diet.
Especially 20. It is necessary to supplement the diet after 1 week. Because this is the period when the baby begins to grow and develop rapidly. In this period, the loss of appetite and inability to eat seen in the first trimester is replaced by an increased appetite. Expectant mothers with increased appetite should not stress about gaining too much weight. This excess energy is used to prepare the fat storage to be used for changes in the body, baby growth and milk secretion during breastfeeding. Of course, this does not mean double consumption or excessive consumption. Nutritious desserts and pastries containing excessive amounts of sugar and fat should be avoided as much as possible.
In order to meet the increasing energy, vitamin and mineral needs in the second trimester of pregnancy, protein, complex carbohydrates, healthy fats, vegetables and fruits should be consumed in a balanced manner. During the second trimester of pregnancy, expectant mothers should choose quality protein sources such as meat, chicken, fish and eggs for at least two meals. Legumes, which are both sources of vegetable protein, should be included in the weekly diet for 2 days.
The increased need for nutrients such as calcium, phosphorus, iron, vitamin D, iodine, vitamin B12 and vitamin C, which we mentioned in the first trimester, must be met. One of the nutrients that will be most emphasized in the second trimester is iron. In this period when growth and development accelerate, the need for iron increases due to the increase in blood volume. If this increased need is not met, the mother will experience anemia, which is characterized by symptoms such as weakness, fatigue, and lack of resistance to infections. Low birth weight babies and even infant deaths may occur as a result of anemia in the mother.
To prevent iron deficiency anemia that may occur during pregnancy;
