Protein:
Protein should be the main nutrient source during pregnancy, because protein is needed most for the mother to provide energy and for the baby to complete its development. At least 1-2 servings of various protein-containing foods should be taken per day. Fully cooked fish or seafood, liver, chicken, lean beef or lamb, hazelnuts, walnuts, peas, kidney beans, dried beans, black-eyed peas, chickpeas, lentils, legumes, milk and dairy products and eggs are the main foods containing protein.
Some points need to be taken into consideration when consuming protein. For example, seafood is a good source of protein and fatty acids containing omega 3, which are essential for the baby's brain development. Small fish and canned tuna used with due attention to shelf life may be safe.
Calcium:
Especially in the last three months, both the baby's bone development and the mother's bone and To prevent calcium loss from teeth, 1000–1200 mg of calcium intake per day is required. Examples of calcium sources include milk, eggs, yoghurt, cheese, almonds, cabbage, and green leafy vegetables.
Iron:
Expecting mothers should consume 40-60 grams a day. mg of iron is required. Foods containing iron include green leafy vegetables such as spinach, lettuce and cabbage, red meat, white meat, offal such as liver and spleen, and grape molasses. Even if these foods are consumed adequately, iron deficiency is a common women's problem in our country and iron supplements are recommended for expectant mothers, especially from the 5th month.
Folic Acid:
Folic. Lack of acid in the first three months may cause an increase in anomalies related to the baby's nervous system, which we call Neural Tube Defect. Therefore, 400 micrograms of folic acid per day is recommended. Foods that are sources of folic acid include spinach, lettuce, cabbage, bran and whole grain breads, oats, and legumes. Even if enough of these foods are taken, external folic acid supplements are essential for the first three months.
Vitamin C:
Fruits and vegetables rich in vitamin C will promote metabolic processes related to wound healing, tooth and bone development. Sources of vitamin C include citrus fruits, strawberries, lemon, mango, tomato, kiwi, melon and pepper.
In the diet of expectant mothers, Things to consider:
- Meals should not be skipped, you should eat frequently and in small amounts,
- At least 2.5-3 liters of liquid should be consumed a day,
- In order to prevent excessive weight gain, sugary, floury and fatty foods should be avoided,
- Excessive salty foods should not be consumed, salt should not be used at the table, iodized salt should be preferred,
- Alcohol should not be consumed,
- Tea should not be drunk with meals as it will reduce iron absorption,
- Smoking should be avoided,
- Oily and spicy foods should be avoided to reduce nausea and vomiting,
- Dry foods such as breadsticks, biscuits, roasted chickpeas should be preferred between meals,
- Foods containing caffeine such as cola, coffee, tea and chocolate should be consumed less,
- Meals should be eaten boiled or baked, avoid fried foods.
- In order to prevent constipation, fiber food consumption should be emphasized.
- But there are some foods that you should definitely stay away from for 9 months...
1. Undercooked or raw eggs
Undercooked eggs cause various intestinal infections during pregnancy through bacteria called salmonella. These types of bacteria cause discomfort in pregnant women, resulting in diarrhea and vomiting. Salmonella bacteria also cause food poisoning.
In order to prevent food poisoning caused by Salmonella, both the yolk and white of the egg must be fully cooked. It should be noted that the yolk solidifies a little later than the white during cooking. Additionally, attention should be paid to recipes that contain raw eggs, such as homemade mayonnaise and wet cake.
2. Unpasteurized dairy products or moldy cheeses
Unpasteurized milk and products derived from it, such as cheese, yoghurt and ice cream, are among the foods that pregnant women should stay away from. Especially soft cheeses (camembert, brie) ripened with mold. , French goat cheese, Roquefort, etc.) consumption is not recommended during pregnancy. This type of cheese is more open to microbial development compared to hard cheeses due to its high moisture content.
In unpasteurized soft cheeses or some homemade cheeses; do early There is a bacteria called Listeria that causes birth defects, miscarriages, or birth defects. All types of white cheese and cheddar cheese made from pasteurized milk are an excellent source of calcium for pregnant women and should be eaten frequently. Those that are safe to consume; all hard cheeses, mozzarella, cream cheese, ricotta, halloumi, goat cheese, etc.
To avoid food poisoning during pregnancy, care should be taken to use pasteurized or UHT milk. If unpasteurized milk is to be used, it should be boiled first.
3. Liver
Liver is an offal that contains high amounts of vitamin A. This will not be very healthy during pregnancy. For this reason, it is never recommended for pregnant women.
4. Undercooked or raw meat
Raw or undercooked meat should never be eaten during pregnancy. The reason is that there is a risk of toxoplasmosis in undercooked or raw meat. Toxoplasma is a parasite transmitted through raw/undercooked meat, unpasteurized goat milk, soil, and unclean water
It can cause miscarriage and birth defects. It would be good to cook meat and chicken until there is no pinkness left during this period. For this reason, you should not cook frozen meat until it is thoroughly thawed. In addition, all kitchen utensils used while preparing and cooking raw meat should be washed thoroughly.
You should also stay away from meats such as salami, sausage, and pastrami. If they are cooked, the risk is eliminated, but if consumed without cooking, they should be kept in the freezer for at least 4 days to eliminate the parasites. It is necessary because it will destroy it. Otherwise, it is not recommended to consume them raw.
5. Chips and fries
German scientists have recommended that foods containing acrylamide, which has been found to cause cancer, such as french fries and potato chips, should not be eaten, especially by pregnant or breastfeeding women. The reason is that acrylamide substance is formed from the chemical reaction of carbohydrates and amino acids at high temperatures and this damages the nervous system.
But besides this; Not counting fries, chips or baked potatoes, potatoes have very healthy effects for pregnant or breastfeeding women.
6. Shellfish and fish
It is recommended not to eat raw and undercooked shellfish such as mussels, oysters and shrimp during pregnancy. The reason is that raw seafood can also cause poisoning due to salmonella.
There is no harm in consuming many types of fish during pregnancy, on the contrary, it has beneficial effects on the development of the baby. However, it is recommended to avoid some species due to their high mercury content. These are fish species that live in deep waters such as shark, swordfish, king mackerel and tilefish. It is also among the recommendations to pay attention to the amount of tuna (170 g per week).
7. It goes without saying but; Of course, alcoholic beverages
Although some doctors allow half a glass of red wine a day; In general, alcohol use during pregnancy can have very serious consequences.
8. Herbal teas drank without consulting a doctor
While herbal teas are healing when used consciously, they can cause more harm than good when consumed upon advice or by chance. This situation becomes even more noteworthy in pregnant women. Aloe vera, basil, thyme, sage, rue, ginseng and dozens of other herbs can initiate uterine contractions or cause birth anomalies. For this reason, you should consult your doctor.
9. Any food containing too much sugar
In addition to cakes and sugary patisserie products, foods containing too much sugar such as jam and marmalade are also harmful during pregnancy. Additionally, packaged ready-made foods should be avoided.
10. Soy products
Soy sauce etc. You should not use the products during pregnancy. Since it contains genetically modified enzymes, it may harm the health of you and your baby.
11. Coffee-Tea
High amounts of caffeine can cross the placenta and reach the baby, and since it cannot be metabolized by the baby, it can harm the baby's development and even cause miscarriage. For this reason, it is recommended to be careful about the amount of caffeine during pregnancy and not to exceed 200 mg per day.
Some examples of foods and beverages containing caffeine; tea, coffee, cola, energy drink, chocolate, etc. With this The average amount of caffeine in the coffee is as follows:
1 cup of filter coffee: 100 mg
1 cup of instant coffee: 60-70 mg
1 cup of Turkish coffee: 20-25 mg
1 can of cola: 40 mg
1 cup of tea: 20mg
1 cup of tea: 50 mg
12. All kinds of offal and raw fish
You should definitely stay away from offal because they are the most susceptible foods to bacteria. You need to say goodbye to kokoreç, brain, sushi and the like!
13. Vegetables that were not washed well
You should wash your vegetables very well in vinegar water. Bacteria in poorly washed vegetables, which is valid for everyone, can become quite dangerous for you during pregnancy.
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