It should not be forgotten that the baby's growth, health, and good spiritual, physical and mental development are proportional to the mother's health and balanced nutrition. The fact that the mother has completed her physical development before pregnancy, her nutritional stores are sufficient, and her age are the most important factors that will protect the health of both the baby and the mother. Because the baby is fed by choosing and taking what he needs from the mother's nutritional reserves and what he consumes during pregnancy. During a normal pregnancy, it is sufficient for the mother to gain approximately 10-12 kg.
CALCIUM
Calcium is an essential element for the development of your baby's bones and teeth, which begin to form from the 8th week of pregnancy. It is a mineral. During pregnancy, you need twice the amount of calcium you normally need. Because there is a constant loss of calcium from teeth and bones throughout pregnancy. Foods rich in calcium are cheese, milk, yoghurt and green leafy vegetables. and make sure it is well pasteurized.
PROTEINS
To meet the increasing protein requirement during pregnancy, red and white meat, milk and dairy products, eggs, fish, legumes ( Protein-rich foods such as beans, lentils, kidney beans, etc. are recommended. Apart from protein, omega 3 and omega 6 fatty acids found in fish also have a positive effect on the baby's intelligence development. The fish consumed must be fresh and well cooked.
IRON
It is important to consume iron-rich foods during pregnancy and especially to use folic acid iron medications after 4-4.5 months. Because especially after these months, anemia may occur due to iron deficiency.
Extreme anemia. Iron pills can also be started in the early stages of pregnancy in people with �. However, in this case, the start of treatment may be postponed for a few weeks as there may be an increase in nausea, vomiting and stomach complaints, which are common in the first months.
Iron deficiency in pregnant women may cause complaints such as weakness, fatigue, shortness of breath, tendency to sleep and palpitations. Regarding pregnancy, it paves the way for complications such as premature birth, failure of the baby to develop in the womb, stillbirth and miscarriage. In addition, a pregnant woman with severe anemia also suffers from difficulties in the postpartum period.
Bleeding agent to minimize iron deficiency; Importance should be given to consuming foods rich in molasses, raisins, red meat, eggs and legumes. In addition, fruits and vegetables rich in vitamin C will increase iron absorption from the intestines. Iron pills should definitely not be taken with milk.
VITAMIN C
Vitamin C is involved in the absorption of iron from the intestines, increasing the body's immune resistance against disease-causing microorganisms and many biochemical processes in our metabolism. Vitamin C is found in many fresh fruits and vegetables such as oranges, lemons, red and green peppers, tomatoes, strawberries, grapefruits, cauliflower, cabbage and brussels sprouts. Since it is not stored in the body, a certain amount must be taken every day. Most of the vitamin C is lost in foods that are stored and cooked for a long time.
FOLIC ACID
It is very important to take folic acid, especially from the first weeks of pregnancy, for the development of the baby's central nervous system. It should be taken every day as it is not stored in the body and more than normal is needed during pregnancy.
Fresh green vegetables are a source of folic acid, but they last for a long time. The amount of folic acid decreases in regular cooking and foods that are kept for a long time. It is mostly found in spinach, peanuts, hazelnuts, cauliflower and whole wheat bread. Since natural foods cannot completely compensate for the pregnant woman's folic acid deficiency, it would be appropriate to take it externally as a pill from the first weeks of pregnancy. It has been shown that a number of abnormalities, grouped under the name "neural tube defects", may occur in babies due to folic acid deficiency in pregnant women. Women who have previously been diagnosed with folic acid deficiency or who have given birth to a baby with a neural tube defect anomaly should start taking folic acid at least 3 months before the date they intend to become pregnant.
FIBER FOODS (Fabric foods)
Fibrous (fibre) foods, which should constitute a large part of your daily diet, are very useful in preventing constipation and intestinal laziness, which are common during pregnancy. Generally, all vegetables and fruits are rich in fiber. You can eat plenty of it every day. Whole grain foods also contain fiber, but they should not be consumed excessively as they reduce the absorption of some other nutrients from the intestines.
FLUID DURING PREGNANCY
Drinking plenty of water and fluids during pregnancy is beneficial for you and your pregnancy. It is extremely useful.
Consuming plenty of water, in particular, can be protective or therapeutic in many cases such as urinary tract infection, baby's fluid level being less than normal, premature labor, respiratory tract infections, constipation and diarrhea.
Tea, coffee, cola and cocoa are not recommended during pregnancy. While tea causes iron deficiency due to the 'theine' substance it contains, other substances may have negative effects on the baby because they contain 'caffeine'. Drinking mineral water (soda) has no negative effects.
Completely Herbal teas such as mint, lemon, sage, linden, rosehip and chamomile, which are natural and do not contain any additives, can also be drunk during pregnancy. However, there are some concerns about drinking "cinnamon tea". Therefore, it is not recommended to consume this herbal tea during pregnancy.
Alcohol is definitely harmful when used during pregnancy, as it causes problems in the baby, defined as 'fetal alcohol syndrome', manifested by mental retardation and some structural abnormalities.
Excessive salt consumption should also be avoided. Especially in recent months, eating too much salt may cause edema in your body, blood pressure may rise and you may feel more uncomfortable.
NUTRITION TIPS
Your meals should be frequent and in small portions. Neither stay hungry for a long time nor fill your stomach when you eat.
Make sure that the food you buy is fresh. Be careful to consume fresh and natural ingredients instead of canned, aged foods and foods stored with additives.
Pay attention to "diversity" in the foods you eat. In this way, you will be able to get many vitamins and minerals.
Instead of excessively fatty, sweet, spicy and high-calorie foods, turn to foods rich in protein and carbohydrates and low in fat. Remember that the important thing is not that you gain weight, but that the baby is adequately nourished inside.
The two substances that must be taken externally during pregnancy are folic acid and iron. External vitamin or mineral intake is also important.
If your body has never encountered this parasite before, as a result of the "Toxoplasma tests" performed in the first months of pregnancy, you must take some precautions. These diseases are transmitted especially through cat and dog feces. If it occurs during pregnancy, it may cause fatal or disabling problems in the baby.
Toxoplasma is transmitted especially through poorly washed vegetables and fruits and poorly cooked raw meat.
Never neglect water in nutrition. Drink at least 8-10 glasses of water a day. In the summer months, this amount can go up to 15 glasses. If you have constipation complaints, especially in the later months, you can prevent this problem by drinking plenty of water, consuming fruits eaten with their peels, including vegetables and salad in every meal, and walking. It is to replace the losses. If you cannot drink milk, consume yoghurt or ayran. You can also consume cheese or cottage cheese. Make sure that milk and dairy products are pasteurized.
Use iodized salt in meals. If you have high blood pressure, cook meals with less salt.
A slice of cheese or a few grissini can provide relief for nausea that usually starts when you get out of bed in the morning. To protect yourself from nausea and vomiting, especially in the first three months of pregnancy, choose solid, dry and fat-free foods during this period. Stay away from kitchen smells and heavy perfumes.
Pregnancy is not a suitable time to diet. It is necessary to gain a certain amount of weight during pregnancy.
If you have a weak body, it will be appropriate to gain more weight, if you have an overweight body, it will be appropriate to gain less weight.
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