Pregnancy is a very special experience and process for women. During this period, the expectant mother needs to pay special attention to her nutrition. Adequate and balanced nutrition is essential to have a healthy period throughout pregnancy and to complete this process healthily.
The quality of the weight gained during pregnancy is very important. The total weight the mother will gain during pregnancy significantly affects the pregnancy process. For the health of you and your baby, you need to eat right and get enough physical activity.
1-Increase the Number of Meals: You should have 3 main meals and 2 or 3 snacks. You will prevent your blood sugar from rising or falling suddenly.
2- Drink Plenty of Fluids: An average of 10 -12 glasses of water should be drunk a day. Beverages such as tea, coffee and cola should be consumed in small amounts. You can drink one or two mineral waters a day.
3- Consume Foods Rich in Calcium: Your baby's bones start to develop from 4-6 weeks. 2 glasses of milk should be consumed a day. Yoghurt and cheese can also be consumed instead of milk. Calcium-rich greens such as vine leaves, arugula, broccoli and dill should be included on your table.
4- Consume Fiber Foods: Constipation and intestinal laziness increase in some pregnant women. Fiber foods help eliminate these problems. It will help. Brown bread should be consumed instead of white bread. Vegetables rich in fiber can be consumed raw.
5- Consume Protein: Consume one egg every day, which is the food with the highest protein quality after breast milk. . Red meat, chicken and fish should be included in your daily diet.
6- Consume Fish 2 Days a Week: Fish consumption is very important due to its omega 3 content, which positively affects your baby's brain development.
p>7-Stay Away from Pastries and Sherbet Desserts:These foods, which are a source of empty calories, may even be harmful to you and your baby. Try to satisfy your sweet tooth with foods such as milk desserts, fruits and dates.
8-Consume Nuts: Include walnuts, almonds and hazelnuts, which are rich in omega fatty acids, in your daily snacks.
9-Me Consume fruit: 2 to 3 portions of fruit a day should be consumed to meet the increased vitamin and mineral needs during pregnancy.
10- Stay Away from Processed Foods:
Avoid consuming foods with added chemicals such as preservatives and colorants to extend the shelf life (sucuk, salami, sausage)
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