During pregnancy, the mother needs to pay close attention to her nutrition. Wrong, irregular and unhealthy nutrition harms both the mother and the baby. The factors that are especially effective in the formation of the baby's intelligence score are genes and nutrition. Since we cannot change our genes, we must plan our nutrition in the healthiest way during this period so that our children, who are our future, can continue their lives as healthy individuals.
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During pregnancy, the mother's health It is very important to have breakfast in the morning and eat eggs, which are a complete protein source and the most valuable food. Consuming boiled eggs allows you to fully benefit from the nutrients it contains. After boiling, cook your eggs for a maximum of 10 minutes.
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Choose whole wheat or rye bread for bread. Do not choose whole wheat bread and white bread.
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To fully benefit from the iron pills used, do not include dairy foods for breakfast. You can choose dairy foods 2 hours after the meal.
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Have your first snack 2-2.5 hours after breakfast. It would be a healthier alternative to choose fruits and nuts such as walnuts, almonds or hazelnuts.
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Do not skip lunch and dinner during pregnancy. If there is meat in one of the meals, be sure to consume vegetables in the other meal.
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Make sure to eat fresh surface fish twice a week. You can choose fish such as bonito, sardine, horse mackerel and anchovy. It is best to avoid bottom fish as they contain heavy metals and mercury.
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Mothers who do not like meat or experience nausea when eating meat products can consume cheese and eggs as an alternative. Remember that cheese and eggs are meat substitutes. But be careful not to overdo it with eggs.
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Do not skip your afternoon snack to keep appetite and blood sugar balanced during pregnancy. If you have busy working hours and dinners are late, have two snacks in the afternoon.
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For the regular functioning of your digestive system, be careful to eat salad with your main meals. Definitely in vinegar water. Be careful to eat salad from places where you are sure that it has been left for 8-10 minutes and washed thoroughly.
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In the later stages of pregnancy, you may experience constipation problems due to the effect of the iron pill used. Take advantage of dried legumes 2-3 times a week to cope with constipation. Lentils, chickpeas and beans from legumes provide satiety for a long time and help your digestive system work.
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Turn to probiotic sources to ensure active functioning of your intestines and increase the number of soldiers defending our body. You can benefit from kefir and probiotic yoghurts.
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Try to satisfy your sweet tooth with fresh fruits. You can choose milk desserts 1-2 times a week.
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Pregnancy is not a disease process. During this period, if you do not have any health problems that restrict your movement, take care to take light walks.
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Drink at least 2-2.5 liters of water during the day. Water is essential for the functioning of your organs and the healthy development of your baby.
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Folic acid, which is used in the first 3 months of pregnancy, is essential for the formation of the primitive nervous system, brain and spinal cord for the healthy birth of the baby. effective. The mother must take all the medications prescribed by the doctor. It is useful to turn to B vitamin sources during this period so that the body can fully benefit from folic acid and replenish its stores with food. The main sources of B vitamins are grains, lean meats, chicken, walnuts, eggs and oilseeds.
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Making maximum use of folic acid and iron during pregnancy prevents possible damage to the baby. It is important that nutrition be supportive in addition to supplements taken under doctor's supervision. Dark green leafy vegetables, meat, eggs, legumes such as lentils and chickpeas, and dried fruits, which are rich in B group vitamins, should be preferred more. Additionally, turkey meat and organic chicken meat are added to red meat as sources of iron; Among the plant sources, dried legumes, oilseeds and dried fruits are among the foods that should be included in the diet.
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