Pregnancy is one of the most important periods in human life when nutrition is most important. Because the baby is fed with the foods consumed by the mother. In other words, the baby gets the energy, vitamins and minerals it needs to grow and develop from the mother. The expectant mother should also meet her baby's needs by increasing the intake of foods containing these nutrients. Expectant mothers ask, "What should I eat for the baby? Is the baby getting enough nutrition, is its development good, is its weight normal?" He worries about many issues such as. Therefore, in this article, I will talk about what the daily diet of expectant mothers during pregnancy should be, what they should consume on a daily basis and what the daily sample menu should be.
First of all, I would like to briefly talk about what should be taken into consideration in daily nutrition:
-
Meals should be consumed little and often.
-
Create colorful plates for yourself at each meal. Because nutritional diversity is very important to provide all the vitamins and minerals necessary for the mother and baby.
-
Excessive tea and coffee consumption should be limited as it will negatively affect the baby's health. It should be consumed 1-2 hours before meals as it prevents iron absorption.
-
Pay attention to water consumption.
-
Constipation, which is common during pregnancy. To prevent the problem, care should be taken to eat a diet rich in fiber.
-
Ready-packaged foods and processed products should be avoided.
-
Excessive weight gain should also be avoided. To prevent this, sugary, floury and fatty foods should be avoided.
-
The boiling water of foods such as vegetables, pasta and noodles should not be spilled.
-
Iodized salt should be preferred.
-
Salt consumption should be careful as there is a risk of hypertension.
-
Alcohol and smoking should not be used.
-
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 food.
Which foods can/should pregnant women consume?
-
Egg
-
Dry legumes
-
Meat/chicken/fish
-
Low-salt olives
-
Cheese
-
Milk
-
Yogurt/Ayran
-
Kefir
-
Vegetables
-
Fresh fruits
-
Dried fruits (They are high in calories, Therefore, it should be consumed with portion control.)
-
Unroasted nuts (They are high in calories, so they should be consumed with portion control.)
-
Molasses
-
Tahini
-
Sugar-free/low sugar compote/hosaf/lemonade
-
Freshly squeezed fruit juices
-
Low-sugar milk desserts
-
Soups (yoghurt soups, vegetable soups, tarhana, lentils) etc.)
-
Bulgur/Whole wheat products
-
Linden, mint, chamomile, rosehip tea (limiting to 2 cups a day There are benefits. After brewing, consume without waiting.)
Which foods should be included in the daily diet during pregnancy?
-
Dark green leafy vegetables, legumes, eggs, cauliflower, whole grains, milk and its products, which contain plenty of folic acid, one of the most important nutrients during pregnancy, should be included in the diet.
-
Calcium-rich milk/yoghurt (approximately 2 cups) and cheese (approximately 2 slices) should definitely be included in the daily diet. In addition to milk and its products, molasses, sesame, green leafy vegetables, legumes and dried fruits are also good sources of calcium.
-
Meat, seafood and milk are essential for the intake of zinc, which is important in tissue development. Foods such as food products, eggs, and oilseeds should be included in the diet.
-
Consuming whole grain products containing B group vitamins helps meet the increasing need during pregnancy.
-
It is important to consume foods rich in iron (red meat, eggs, legumes, molasses).
-
Iron absorption can be increased by consuming fruits and vegetables rich in vitamin C (peppers, citrus fruits, kiwi, spinach,…) with meals.
-
Meets fluid needs The most ideal food to consume is water. Other than water, the best choices to consume as beverages are milk, buttermilk, unsweetened low-sugar compote, compote, lemonade and freshly squeezed fruit juice.
On average, a pregnant individual consumes;
-
2 glasses of milk/yoghurt +
-
2 slices (60 grams) of cheese +
-
3-4 portions of meat group/legumes/egg +
-
5-7 portions of fresh vegetables and fruits +
-
4-7 portions of bread group
Care should be taken in consumption.
Sample Healthy Nutrition Program for Pregnant Women
BREAKFAST
1 boiled egg
1-2 slices of cheese (1 slice = 2 finger-sized)
5-10 low-salt olives or 3-4 whole walnuts
Plenty of greens, cucumber
Tomato or 1 portion of fruit
1 glass of milk
1 tablespoon tahini-molasses
1-2 thin slices of whole wheat bread (1 slice = 1 palm size = 25 gr)
Snack
1 portion of fresh fruit
15 raw almonds or hazelnuts
LUNCH
1 plate of meat meal (could be chicken, fish or red meat.)
Colorful salad
1 bowl of yoghurt
2-3 tablespoons bulgur/pasta
1 thin slice of whole wheat bread
Snack
1 glass of buttermilk
1 handful of roasted chickpeas
DINNER
1 ladleful of soup
1 plate of legume dish or meat and vegetable dish
Colorful salad
1 glass of buttermilk
1 thin slice of whole wheat bread
Snack
1 portion of fresh fruit
1 glass of plain kefir
*Make sure to consume 2.5-3 liters of water every day.
*It is appropriate to prepare meals using olive oil.
*These amounts are stated as averages. g to personal characteristics Therefore, these amounts may be reduced or increased.
Read: 0
