The key during pregnancy is a balanced diet. Because a healthy mother means a healthy baby. A mother with a balanced diet will be protected from excessive weight gain and will be protected from some conditions, such as gestational diabetes (gestational diabetes), whose risk increases with excessive weight gain.
As a general recommendation, (not only during your pregnancy but also throughout your life) Stay away from refined foods, avoid foods that are packaged, packaged, contain additives and preservatives, and last a long time. Stay away from a carbohydrate-based diet, eat very limited - occasionally - foods such as cakes, desserts and baklava.
Do not drink acidic drinks, cola, soda, or herbal teas that you do not know what they contain. You can drink one tea or one coffee a day.
Eat fish at least twice a week and raw purslane once a week. Eat a palm-sized mixture of walnuts, almonds and hazelnuts as a snack once a day. Be sure to eat a green leafy salad once a day.
It will not be possible to meet some of your mineral and vitamin needs from your diet throughout your pregnancy. After the fifth month, your doctor starts iron supplementation by checking your blood count and iron stores. Additionally, as your magnesium level may not be sufficient for both you and your baby, you may experience cramps, so you will receive magnesium support during this period. If you cannot be exposed to enough sunlight or cannot consume milk, yoghurt or cheese, you will need to use calcium and vitamin D supplements.
Nutrition in the first 3 months of pregnancy
We do not recommend that you gain any weight in the first 3 months of pregnancy, Maximum 1 kilo can be taken. During this period, your baby does not have any weight yet, he is just completing his formation. Therefore, it will be enough to continue your same diet. You should eat 3 main meals and have a light snack in the afternoon to avoid gaining weight.
One slice of whole grain bread and two dried apricots a day also prevents constipation.
Dairy foods containing calcium for breakfast. Consume milk or white cheese. If milk causes gas, you can mainly choose yoghurt and kefir. Eat at least 5 eggs a week.
Eat a vegetable dish cooked with seasonal vegetables in one of your main meals, and a meal containing animal protein such as meat - fish - chicken in the other. Rice pilaf and mac Choose bulgur pilaf instead of oatmeal. Be sure to eat yoghurt with your meals.
Do not drink packaged fruit juices, instead, if you can, eat one portion of fruit (not more) a day or drink the juice you have prepared at home.
Avoid excessively salty foods, Avoid pickles, salty nuts and overly salty cheese.
Drink at least two liters of water a day.
Take a brisk walk for 40 minutes three times a week.
Pregnancy Nutrition in the second trimester
In addition to the nutritional recommendations in the first trimester, you can consume 300 calories more per day. This can be achieved with a food such as a cheese sandwich during one of the snacks. You can consume milk desserts occasionally.
Nutrition in the last 3 months of pregnancy
Follow the nutritional recommendations in the first two periods, you can additionally consume 200 calories a day. You can do this by slightly increasing your portions.
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