After meeting with your doctor who said you are pregnant, I leave you with my information-filled article if you have ever wondered how you should feed for yourself and your baby during this period.
During Pregnancy,
• Meeting the mother's energy and nutrient needs and keeping the nutrient stores in balance,
• Healthy growth of the unborn baby (body weight and height). ensuring the baby's development (intelligence development, organ development, etc.) and preventing the risk of chronic diseases (cardiovascular diseases, diabetes, hypertension, etc.) that may occur in the baby's adulthood,
• Adequate and balanced nutrition is important for the formation of the nutritional element store of the milk secreted in preparation for breastfeeding.
Some Problems May Occur in the Baby Due to Inadequate and Unbalanced Nutrition of the Mother During Pregnancy:
• Anemia
• Edema
• Premature, premature birth ( premature)
• Low birth weight babies (those with a birth weight below 2500 g)
• Physical and Births of babies with inadequate mental development
• Stillbirths
NUTRIENT REQUIREMENTS DURING PREGNANCY
• 20 mg of iron should be consumed in addition to the nutrition program during pregnancy. For this, iron-rich foods (foods such as red meat, poultry, legumes, dried fruits, molasses, whole grains and enriched grain products) must be consumed. Consuming iron-containing foods together with vitamin C-containing foods increases the absorption of iron. For example, consuming salad alongside red meat reduces the absorption of iron in meat.
• Calcium consumption is important to help the development of the baby's skeletal system and to protect the mother's bone and tooth structure. A pregnant woman should consume 1000-1300 mg of calcium per day. Milk, yoghurt, buttermilk, cheese, molasses, hazelnuts, legumes and green leafy vegetables are sources of calcium.
• With insufficient intake of folic acid, low birth weight babies, neural tube defects and Megaloblastic anemia may occur in the mother. Sources of folic acid can be listed as dark green leafy vegetables, cauliflower, meat, milk, yoghurt and its derivatives, eggs and grains. In planned pregnancies, 400 µg/day folic acid should be given at least 3 months before pregnancy occurs and during the first 3 months of pregnancy.
• Megaloblastic anemia, respiratory anomalies and nervous system problems as a result of B12 deficiency. emerges. It is found in foods of animal origin such as organ meats (liver, spleen, etc.), red meat, milk, cheese, eggs and fish.
WEIGHT GAIN DURING PREGNANCY
How much weight you gain during pregnancy is important for your baby. Low birth weight babies may be born as a result of insufficient weight gain.
The mother's pre-pregnancy body weight is important in weight gain.
MOST IN PREGNANCY MOST COMPLAINED SITUATIONS
Constipation
Constipation is usually seen in the first months of pregnancy. To prevent this, high fiber foods should be preferred and fluid consumption should be increased.
Nausea
Nausea occurs as a result of hormonal changes in the first months of pregnancy. . Here are the methods you can use to reduce nausea:
1. Do not consume oily, smelly, spicy foods. (fatty meats, sauces, clotted cream, deep-fried foods, etc.)
2. Do not consume foods that are too hot. Cold foods reduce nausea.
3. Be careful not to consume water and liquid foods with meals. Consume water 30 minutes before or 30 minutes after meals.
4. Consume crackers, a slice of bread and cheese before getting out of bed in the morning.
5. If you do not have a reflux problem, lie on your back after meals.
6. Eat small and frequent meals throughout the day to prevent your stomach from remaining empty.
Heartburn (Burn)
In the last three months of pregnancy During this month, the baby puts pressure on the digestive organs and this causes heartburn.
1. Avoid very fatty and sauced foods.
2. Consume your meals little and often.
3. Keep your head elevated while sleeping and choose comfortable clothes.
4. Do not consume caffeinated drinks such as tea, coffee and cocoa.
THINGS TO CONSIDER IN NUTRITION:
• Meals should not be skipped, eat frequently. Portions should be small.
• Variety in meals should be emphasized to ensure that many vitamins and minerals are taken.
• During pregnancy, before pregnancy More fluids should be taken depending on the period. At least 8-10 glasses of water should be consumed a day. Especially in case of constipation, fluid consumption should be increased, fruits should be consumed with their peels, and vegetables and salad should be included in every meal.
• Liquid oils should be preferred in meals instead of solid fats such as margarine, tallow, and lard. should be done. Dishes cooked with meat can also be added to It should not be added.
• Milk, yoghurt, buttermilk and cheese should be consumed regularly in appropriate amounts to replace the calcium losses that occur during pregnancy. However, care should be taken to ensure that milk and dairy products are pasteurized.
• Iodized salt must be used to protect the baby from developmental and mental retardation and congenital anomalies.
• Vegetables and fruits rich in vitamins should be consumed regularly every day.
• Prefer freshly squeezed fruit juices, ayran and lemonade instead of ready-made fruit juices, sodas and cola drinks.
• Considering that agricultural products may have been treated with pesticides, vegetables and fruits should be washed thoroughly before consumption.
• Alcohol, cigarettes. It should not be used and care should be taken not to be in an environment where smoking is allowed.
• Weight gain should be controlled so that a total of 7-14 kg is gained throughout pregnancy.
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