Although pregnancy is a normal process for women, it is a very special period with both the changes it creates in the body and the emotional changes it creates in the mother. Of course, the nutrition of this special period that brings about so many changes should also be special.
During pregnancy, women acquire some wrong eating habits while thinking about the baby's health. Sometimes the environment also has an impact on these mistakes. For example, “You are two creatures, you must eat for two.” People they know are constantly trying to get them to eat something by saying... Eating a limited diet for fear of gaining weight is also one of the nutritional mistakes made. It is important for the mother to have adequate and balanced nutrition for the baby to be born healthy. In other words, both malnutrition and overnutrition during pregnancy harm the mother and the 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 may cause risky situations for the mother and baby, such as cesarean section, delayed birth date, and meconium aspiration in the baby (popularly known as the baby swallowing feces in the womb).
During pregnancy, the need increases as the baby gets its needs from the mother. 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. Especially during this period, you should not try to force yourself to eat too much. In the following periods, more calories should be taken in addition to normal nutrition. It is sufficient for an individual of normal weight to gain 11.5-14 kg during pregnancy, for an individual of low weight 12.5-18 kg, for an overweight individual 7-11.5 kg, and for an obese individual 5-9 kg.
Pregnant women may prefer to use vitamin supplements directly, thinking that it is better. No supplement can replace nutrition and our priority should be natural nutrition. However, important nutrients such as folic acid, iron and omega 3 may need to be supplemented under the supervision of a doctor/dietitian.
One of the mistakes made during pregnancy is trying to meet fluid needs with liquids other than water. our body's The nutrient that best meets fluid needs is water. Especially ready-made fruit juices and acidic drinks should not be preferred. Consuming the fruit itself instead of freshly squeezed fruit juice allows you to consume fewer calories and is healthier.
Cakes, desserts, pastries and fried foods made from white flour and sugar are foods that are consumed in excess during pregnancy. These high-calorie and unhealthy foods are consumed excessively with thoughts such as "I'm pregnant, I want to eat, I need to eat." The right thing to do is to consume these foods as infrequently and in small amounts as possible and create a diverse and colorful table for yourself. One of the mistakes made during pregnancy is eating a single type of diet or consuming only certain foods. The body can also get the necessary vitamins and minerals through nutritional diversity. In the daily diet of a pregnant woman, an average of 2-3 glasses of milk/yoghurt + 2 slices of cheese + 3-4 portions of meat group + 1 portion of egg/dry legumes + 6-7 portions of fruit/vegetables + 4-6 slices of bread + 1 portion of rice/pasta (
In order not to cause vitamin and mineral losses, the boiling water of vegetables and legumes should not be poured.
Meals can be prepared as desired, but frying should not be preferred. Instead, grilling, baking and boiling methods should be used.
Pregnant women are generally conscious about foods containing caffeine such as tea and coffee, but I still find it useful to remind them. Coffee should be limited to 1-2 cups per day. Caffeine consumed in excessive amounts may negatively affect the baby's health and cause problems such as premature birth or low birth weight. In addition, it should not be forgotten that drinking tea and coffee with meals negatively affects iron absorption. It can be drunk about 1 hour after meals. To increase iron absorption, it is appropriate to consume fruits containing vitamin C with meals.
As a result, whatever you eat during pregnancy and lactation, your baby will be fed with it. Therefore, for your baby to be healthy, you must first eat healthy. Always keep in mind that you need to act with the awareness of adequate and balanced nutrition for healthy babies.
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