Nutrition Recommendations During Pregnancy

Dear expectant mothers, you have received the good news, LONG LIVE YOU ARE PREGNANT!!!

Now you need to acquire the most correct, most balanced and most beneficial nutrition habits not only for yourself but also for your baby. Let's not forget that you are the only support for the miracle growing inside you, correct and balanced nutrition is the best gift you can give it. I have collected the nutritional recommendations under headings and will evaluate them one by one.

Weight Gain

Normally, weight gain should be 10-12 kg on average over 9 months. For expectant mothers who become pregnant while underweight, the weight gain is up to 12-16 kg. Again, I think a 7.5-10 kg weight gain is appropriate for expectant mothers who are a little overweight.

For a healthy pregnancy, the speed of weight gain is as important as the amount. During the first three months of your pregnancy, I would like you not to gain weight if possible, if not possible, I would like you to limit it to a maximum of 2 kg. It should be 3-4kg in the next three months and 6-7kg in the last three months.

     The calorie increase should be 150-200 kcal in the 2nd trimester and 300 kcal in the 3rd trimester.

Distribution of weight gained during pregnancy;

BABY                             3.5-4

PLACENCA             0.5-1

AMNIOTIC FLUID             1

>MOTHER BREASTS         0.5

UTTERUS             1

INCREASE IN BLOOD VOLUME 1.5

BODY FAT OR

INCREASED MUSCLE TISSUE     2, 5 - 3

TOTAL                          12 KG

　

Basic Principles

• In Food pay attention to diversity, so that you both get enough energy You will obtain the source of food and meet your vitamin and mineral needs.

 

• Pastries, bread, pasta, rice, snacks. We reduce the consumption of carbohydrate-based foods such as junk food.

 

• We reduce the consumption of foods high in protein such as meat, chicken, fish, eggs, milk and dairy products. We include more foods in our lives.

 

• Your meals should be frequent and small portions, at least 5 a day. Breakfast and lunch are excellent, dinner is a little snack.

 

• Snacks include walnuts, apricots, almonds, hazelnuts and You can choose a nut meal consisting of dried figs, fruit portions and milk desserts.

 

• You should definitely increase your fluid intake to 8-10 glasses. Move it to the level. By increasing fluid intake, you will reduce both groin pain during pregnancy and the risk of urinary tract infection.

 

• Calcium intake during pregnancy It will prevent possible cramps and will also help shape your baby's future bone structure. 1 matchbox-sized cheese in the morning, 1 bowl of yoghurt at lunch, and 1 glass of milk before going to bed are enough to start.

 

• Intensive While carbohydrate (pastries, pasta, rice, bread, junk food) and fat intake cause you to gain uncontrolled weight, your consumption of protein (meat, chicken, fish, milk, eggs, legumes) and green fresh vegetables will balance the food pyramid and help your baby develop healthier.

 

• Excessive fatty, acidic and spicy foods should be avoided as much as possible as they may trigger nausea and vomiting.

 

• When choosing bread, you can choose whole grain, rye and bran bread.

 

• You can consume mint, lemon, linden and chamomile as herbal tea.

 

• One soda, one light tea, and one coffee and fizzy drink per week are allowed.

　

Foods to Avoid

       Over-fried and undercooked meat products, offal, ready-made and frozen foods with additives, sweeteners, poorly washed vegetables and Fruits are products that should be avoided.

       

 

Omega 3 Support

 

Studies show that the baby's brain development accelerates, especially after the 16th week of pregnancy, and omega 3 support should be increased after these weeks. Until the 16th week, 2 walnuts per day is quite sufficient. In addition to consuming small fish 1-2 times a week, you should prefer fish oils produced from fish body.

 

Sample Nutrition Menu

Breakfast:

• 1 slice of low-fat white cheese (30 gr)

• 4-5 olives

• 1 teaspoon of honey or homemade jam or molasses

• 1 well-boiled egg

• Well-washed seasonal vegetables

• 2 slices of whole wheat or multi-grain or rye bread or white bread

• Optional light unsweetened tea, linden drinkable.

1st Snack:

• 1 portion of fruit (can be fresh or dried)

• + 2 whole walnuts or 5 hazelnuts or 5 almonds

LUNCH:

• Plenty of salad (1 teaspoon olive oil, lemon)

• 1 ladleful of soup

• Steamed in the oven until 4-5 meatballs or red meat or chicken or fish or turkey to be boiled or grilled

• 1 bowl of yoghurt or 1 bowl of tzatziki or 1 glass of ayran

• 1-2 slices of whole wheat bread

OR;

• Plenty of salad

• 1 ladleful of soup

• 8-10 tablespoons of dried legume dish

• 1 bowl of yoghurt or 1 bowl of tzatziki or 1 glass of ayran

• 1-2 slices of whole wheat bread

2nd Snack:

1 portion of fresh fruit + 1 glass of milk (200 ml) or 1 bowl of yoghurt

+ 2 whole walnuts

1 slice of cheese or 1 glass of buttermilk + 4-5 pieces of grissini

Cheese toast + light unsweetened tea

1-2 days a week: 1 portion of milk dessert or ice cream or chocolate

DINNER:

• Plenty salad

• 1 ladleful of soup

• 8-10 tablespoons of vegetable dish

• 1 bowl of skim-free yoghurt or 1 bowl of tzatziki or 1 glass of ayran

• 1 slice of whole wheat bread

3 Snack: (21.00 )

• 1-2 portions of fresh fruit + 2 walnuts or 5 hazelnuts or 5 almonds

1 HOUR BEFORE BEDING:

• 1 bowl of yoghurt or 1 glass of milk (200 ml)

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