Nutrition during pregnancy is very important for expectant mothers, as it is more important than quantity in weight gain.
Why is Nutrition Important During Pregnancy?
Motherhood is the name of unconditional love in the most difficult times, the happiest days, the first steps, every tear, both success and failure. And this feeling begins to cover people even with the idea of becoming a mother. Of course, like anyone who loves too much, anxiety comes with these feelings. One of the topics that expectant mothers are most curious about is nutrition methods during pregnancy.
It can be considered normal for the expectant mother to experience a weight gain of 11 to 14 kilograms during pregnancy. However, exceeding this may mean that foods that are high in calories but low in nutrients are consumed. This causes the mother to gain weight rather than the baby. Until the 12th week of pregnancy, hormones increase hundreds of times in the body, so nausea, vomiting, sensitivity to smell and digestive problems can be seen in the expectant mother. The most important factor in this process is to create a healthy environment that affects the growth and development of the baby. For this reason, the expectant mother can be fed as she wishes in the first 3 months. However, after the 3rd month of pregnancy, the hormones will be regulated, and nutrition during pregnancy will begin to be of serious importance for both the expectant mother and the baby. So, what should pregnant women eat, what should be the nutrition list during pregnancy, let's examine it together.
Why is Small But Frequent Nutrition Important in the First Months?
First of all, 3 months before pregnancy and the first 3 months of pregnancy for the expectant mother It is recommended to take a folic acid supplement. Following this, it is recommended that the expectant mother should eat oil-free, odorless, non-spicy and salty foods due to the nausea and odor sensitivity she may experience.
Such snacks will be useful in suppressing the nausea that can be seen in this process. Consumption of fish, eggs, red meat, milk and dairy products is also important as in the diet of a normal individual. However, if the expectant mother is sensitive to these products, she does not need to force herself to consume. Because in the first 3 months, the baby is not affected positively or negatively by the mother's nutrition. In other words, during the first 3 months of pregnancy, the expectant mother can eat as she wishes.
This period does not require any special effort. Only processed foods with a long shelf life, such as sausage, salami, ready-made fruit juices, and containing additives should be avoided. If heartburn is excessive, soda can be drunk.
From the 3rd month of pregnancy, the hormones begin to regulate, and the expectant mother enters a more comfortable process both physically and psychologically. As of the 3rd month, nutrition during pregnancy is of great importance for the development of the baby and the health of the expectant mother. Starting from this period of pregnancy, the daily energy intake should be increased to 2200 calories. In other words, the nutrition level should be increased and 3 snacks should be made in addition to the 3 main meals. Healthy foods such as fruit, milk and yogurt can be consumed at meals that will both balance blood sugar and suppress the feeling of hunger.
Consumption of Milk and Dairy Products Is Very Important
The nutrition process during pregnancy requires a daily routine. At least 1 glass of milk, a bowl of yogurt and cheese should be consumed every day. Since egg is a very rich food in terms of protein, it should be added to the nutrition ritual at least 3 days a week. Since protein and calcium intake during pregnancy is of great importance for the development of the baby, milk and dairy products and eggs are among the foods that should be consumed in abundance.
Can't Be Without Eating Red Meat
Many processes such as the growth of the baby in the womb, the formation of the nervous system, the development of the muscles, and the regulation of enzymes and hormones are on track with the protein source. Since red meat is considered the most important protein source, it should be on the nutrition list at least 2 days a week.
In addition to being a source of red meat protein; It is also very rich in terms of oil, water, phosphorus, sodium, magnesium, calcium, zinc, iron and copper minerals and vitamins belonging to group B. However, in meat consumption, care should be taken to ensure that the meat is well cooked. Undercooked meat is not recommended during pregnancy as it can lead to bacterial growth in the large intestines. (Very well-cooked meats should be consumed in terms of anthrax.)
Fish Consumption During Pregnancy Shouldn't Be Negligible
Fish, a food rich in omega 3 and 6 fatty acids and protein, helps baby's brain and eye development is of great importance to However, some fish species The high amount of mercury in e can be dangerous for the baby. For this reason, while the consumption of large fish such as sea bass, sea bream and salmon, not more than 350 grams per week, is positively important; Consumption of fish with high zinc value such as mussels, oysters, swordfish, shark, sushi and mackerel is considered harmful.
Make a Habit of Mediterranean Diet
Vegetable dishes with olive oil should be consumed at dinner, both in terms of vitamin source and in terms of intestines.
Don't Neglect Nuts
Add foods such as walnuts, almonds, dried figs and dried apricots, which are rich in omega fatty acids, to the diet list several times a day. These foods, which will also help balance your sweet needs, will keep you away from high-calorie and unhealthy foods such as sweets, cakes, pastries and chocolate during your pregnancy.
Do Not Neglect Consumption of 3 Liters of Liquids a Day
First of all, water consumption is of great importance during pregnancy. Although water consumption is very important for every individual, this need increases even more during pregnancy. Water consumption reduces uterine contractions, reduces the possibility of urinary tract infection, prevents constipation and edema of the body, and prevents complaints such as heartburn and nausea. Although drinking plain water is the most beneficial, the need for fluids can also be supported with foods such as clear tea, milk, ayran, soup and mineral water to complete 3 liters a day. During pregnancy, acidic and carbonated drinks should be avoided during the feeding process.
Remove Cigarettes and Alcohol from Your Life
Cigarette consumption reduces the transportation of substances such as blood, oxygen and nutrients that your baby needs to the baby. This doubles the risk of miscarriage during pregnancy. Alcohol consumption, on the other hand, affects the development of the brain negatively and harms the development, function and life span of nerve cells.
Also, alcohol consumption during pregnancy can cause premature death in bone and cartilage cells. Therefore, consumption of alcohol and cigarettes is one of the most important issues that expectant mothers should pay attention to during the nutrition process during pregnancy.
Don't Miss Sports From Your Life
Nutrition during pregnancy Being healthy doesn't necessarily mean being able to eat unlimited food. Regular exercise combined with a quality and balanced diet allows both a comfortable pregnancy process and a healthy and easy delivery. During pregnancy, you can go for a walk at least 2 days a week, swim or take advantage of sports such as yoga and pilates special for pregnant women. Exercises involving weights, dangerous activities such as cycling and skating should be avoided.
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