At the beginning of my nutrition series during pregnancy, I mentioned the necessity of taking a step towards healthy nutrition "as soon as you decide to become pregnant". Nutrition in the first 3 months of pregnancy is very important for the development of the baby and the health of the mother.
Let me talk about what we should pay attention to in our nutrition in the first 3 months of pregnancy by saying "Your nutrition is the nutrition of your baby".
Enough. and balanced nutrition:
We should follow an adequate and balanced nutrition model in the first 3 months of pregnancy. We do not need additional calories, but proper nutrition is important. If your eating pattern is broken, you could not start eating healthy before pregnancy, and you are making unhealthy choices, you should take steps to fix it now. During this period, proper nutrition is very important for the baby's intelligence development. It is necessary to take the necessary nutrients to ensure the growth and mental development of the baby.
Weight gain in the first 3 months
If you have reached the ideal body weight before pregnancy, the first 3 months 1 -A weight gain of 1.5 kg is sufficient, it is okay if you do not gain weight during this period. Nausea - Vomiting will be intense in the first 2-8 weeks, which may make it difficult to gain weight, but do not worry, the baby meets its needs from the mother's stores during this period.
Methods to deal with Nausea - Vomiting
Although this situation varies from person to person, some pregnant women experience these attacks severely, while others may not be affected much, there is no need to be afraid, it will end in time. During this period, you can prepare foods in an appetizing way, increase the number of meals and try eating them in small portions.
Do not insist on eating foods you do not like because they are beneficial. Fried foods and spicy foods may increase these attacks. You can consume odorless foods such as boiled meat products, yoghurt, cheese, rice and pasta, and you can also choose freshly squeezed fruit juices; It gives you energy and you get vitamins.
Consuming a piece of bread or a salty cracker when you wake up in the morning can prevent nausea and facilitate food intake in the following period.
Take it with meals so that it does not suppress your appetite and does not fill your stomach. Don't drink water, eat first Eat as much as you want and drink water between meals. You may prefer mineral water as you will lose electrolytes through vomiting.
Calcium consumption
The mother's calcium intake is important for the baby's bone development and later milk production. During this period, the need for calcium is not more than before pregnancy and is 1000mg / day. Consuming 3 portions of milk production per day is sufficient to meet this need. Not getting enough calcium from the diet is balanced by calcium withdrawal from the bones, which causes bone softening and tooth decay. If the mother does not consume calcium sources in her normal diet, this period is very important to start.
Milk, yoghurt, cheese, molasses, hazelnuts, legumes and green leafy vegetables are sources of calcium.
Unsaturated. Fatty acids. Omega -3 and Omega-6
60% of the fetal brain weight consists of fatty acids, half of which is omega-3 and the other half is omega-6. Omega-3 fatty acids are very important for the development and functions of the brain, central nervous system and the formation of the retina. It has been shown that with adequate omega 3 fatty acid intake during pregnancy, the baby's cognitive functions, visual acuity and sleep status are better in later childhood.
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