What is Pregnant Diet?
Women may have overweight for various reasons. It is inevitable that people who live inactive by feeding with high carbohydrates have high weight. In this respect, the fact that the mother has more appetite than normal and remains inactive during the pregnancy process causes weight gain during pregnancy. However, people can prevent excess weight gain by applying similar diets that they use in normal periods during pregnancy. In addition, by applying a pregnancy diet, the baby can grow and develop in a much healthier way. The main purpose of diet during pregnancy is to protect the health of the mother and ensure the healthy growth of the baby. So, how to do pregnant diet? Here are the answers…
How to Pregnant Diet?
Pregnancy is of great importance both for the mother and for the development of the baby. It is necessary to comprehend the importance of nutrition in this pregnancy, in which the baby completes his / her physical and mental development. In this period, a healthy diet of the mother, avoiding packaged foods and adopting an active lifestyle prevents the mother from gaining excess weight and ensures the healthy development of the baby. Therefore, the mother should pay attention to some nutrition issues. So what are these?
Folic Acid and Pregnancy
Folate (known as folic acid when added to food) is a vitamin B known as nerve tube defects that helps prevent birth defects in the baby's brain and spinal cord.
It may not be sufficient to take the recommended amount of folic acid only during pregnancy. For this reason, it is recommended that women trying to have babies take a daily vitamin supplement containing 400 micrograms of folic acid at least one month before conception to prevent birth defects. During pregnancy, it is ideal for women to increase daily folic acid to 600 micrograms per day.
Excellent folate nutritional sources include: Asparagus, bran flakes, broccoli, brussels sprouts, chickpeas, beans, lentils, spinach, cabbage, cauliflower, leek, orange, parsley, peas, potatoes, wheat germ, whole grain bread, salmon, strawberries, tomatoes, nuts, salted peanuts, walnuts.
Although folic acid is high in the liver, it is not recommended for women who are pregnant or can become pregnant because of the high vitamin A content.
pulse
This food group includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent sources of plant-based fiber, protein, iron, folate (B9) and calcium that your body needs more during pregnancy. Folate is one of the B vitamins (B9). It is especially important for the health of the mother and fetus in the first trimester. However, most pregnant women do not consume enough folate. This has been associated with an increased risk of neural tube defect and low birth weight. Inadequate folate intake may also make your child more susceptible to infections and disease later in life.
In addition, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.
Legumes are great sources of folate, fiber and many other nutrients. Folate is a very important food during pregnancy and can reduce the risk of certain birth defects and diseases.
Iron and Pregnancy
During pregnancy, a woman's need for iron increases. This is because the developing fetus draws iron from the mother for the first five or six months after birth.
Iron losses during pregnancy are reduced because the woman no longer has menstruation. However, this is not enough to balance the needs of the developing fetus. It is important for women to eat iron-rich foods such as meat, chicken, seafood, beans and lentils and green leafy vegetables every day.
Animal sources of iron are easily absorbed by the body. Iron from plant sources is not easily absorbed, but absorption is helpful when these foods are eaten with foods that contain vitamin C (such as oranges). This is important for women following a vegetarian diet.
The recommended daily iron intake during pregnancy is 27 mg per day. Most women suffer from iron deficiency during pregnancy, and some women may need iron supplements. Since iron can be toxic in large quantities, it is important to discuss your need for supplements with your doctor.
Lean Meat
Beef and chicken are sources of high quality protein. In addition, beef is also rich in iron, choline and other B vitamins - all of which are required in higher amounts during pregnancy. Pregnant women need more iron as their blood volume increases. This is especially important in the third trimester.
Low iron levels during preterm and moderate pregnancy can cause iron deficiency anemia, which doubles the risk of preterm birth and low birth weight.
Iron needs can be difficult to meet only by diet, especially many pregnant women are reluctant to meat. However, eating red meat regularly for eaters may help to increase the amount of iron from the pregnant diet.
Eating foods rich in vitamin C, such as oranges or bell peppers, can also increase the absorption of iron from meals.
Protein and Pregnancy
Pregnant women should take about 70 grams of protein a day in the second and third trimesters. It is easy to meet this requirement by eating a variety of plant based foods including beans, lentils, quinoa, tofu, whole grains and vegetables. at breakfast may include oatmeal with fruit, walnuts and chia seeds; lentil soup and humus sandwich for lunch; brown rice, almonds and chickpeas for dinner; and a slice of wholemeal bread with a peanut butter to snack.
Vitamin A and Pregnancy
Although vitamin A requirements increase during pregnancy, vitamin A supplements are rarely recommended for pregnant women. This is because excessive intake of vitamin A can cause deformation at birth.
The best way to make sure you take vitamin A is to consume food sources such as milk, fish, eggs and margarine.
Nutrition Advice in Pregnancy
During pregnancy, boiled vegetables and pastas should not spill the juice. You can benefit from the vitamins and minerals in it by consuming boiled water.
You should avoid consuming too much salt in meals. You should make sure that the salt you use is iodized. In addition, you should add salt to your dishes after cooking, not during cooking, and you should not open the lid until you bring the pot to the table.
You should avoid ready-made milk during pregnancy. UHT can harm babies due to additives in milk content.
You should refrain from smoking and alcohol use and should not be in places where there is smoke.
The intake of healthy fats is of great importance during pregnancy. For this, you can consume 10-12 nuts, peanuts or almonds a day. Hazelnut, peanut or almond raw consumption will be much healthier.
Pesticides are generally used in agricultural products. For this reason, vegetables and fruits should be kept in vinegar.
Foods to Avoid During Pregnancy
Pregnancy is one of the most vital and sensitive periods in a woman's life. Therefore, it is very important for pregnant women to eat healthy. Expectant mothers should pay close attention to what they eat and ensure that they avoid harmful foods and beverages. Some foods should be consumed only rarely, while others should be completely avoided. Here are foods that you can avoid or minimize during pregnancy.
Fish with High Mercury
Mercury is a highly toxic element. It does not have a known safe exposure level and is most often found in contaminated water. When consumed in large quantities, it may be toxic to the nervous system, immune system and kidneys. It can also cause serious developmental problems in children.
Large marine fish can accumulate high amounts of mercury. It is recommended that pregnant women limit the consumption of high mercury fish to no more than 1-2 portions per month.
High mercury fish include:
Shark
Swordfish
King Mackerel
Tuna
However, it is important to note that not all fish are high in mercury, but only certain species should be avoided.
It is very healthy to consume low mercury fish during pregnancy and these fish can be eaten twice a week. Fatty fish have a high proportion of omega-3 fatty acids that are important for your baby.
Undercooked or Raw Fish
Raw fish, especially shellfish, can cause various infections. They may be viral, bacterial or parasitic, such as norovirus, Vibrio, Salmonella and Listeria. Some of these infections only affect the mother, leaving her dehydrated and weak. Pregnant women are particularly susceptible to Listeria infections. In fact, pregnant women are 20 times more likely to be infected by Listeria than the general population.
Even if the mother does not show any signs of disease, Listeria can pass to an unborn baby through the placenta. This can lead to premature birth, miscarriage, stillbirth and other serious health problems.
Pregnant women are therefore advised to avoid raw fish and shellfish. This includes many sushi dishes.
Listeria Infection in Pregnancy
Listeria infection is a disease caused by eating food contaminated with bacteria, commonly known as Listeria monocytogenes. Healthy people may not suffer any adverse effects from listeria infection, but the risks are very important for pregnant women. The greatest danger is for the unborn baby with the risk of miscarriage, stillbirth or preterm labor. Listeria infection is easily treated with antibiotics, but it is best to avoid it. Some foods tend to get listeria infection and should be avoided if you are pregnant.
Soft cheeses like brie, camembert and ricotta - safe when cooked and served hot
Unheated pre-cooked or pre-prepared cold foods - for example, pre-prepared salads, pastry, coriander and delicatessen products such as ham and salami
Undercooked meat, chilled pre-cooked meats
Raw seafood such as oysters and sashimi or smoked seafood such as salmon (canned varieties are safe)
Unpasteurized foods
Pre-prepared or pre-packaged cut fruit and vegetables
The organism causing Listeria infection is destroyed by heat, so properly cooked food is not a risk.
Undercooked, Raw and Processed meat
Eating undercooked or raw meat increases your risk of infection from many bacteria or parasites, including Toxoplasma, parcel bacillus, Listeria and Salmonella. Bacteria can threaten the health of your unborn baby, leading to stillbirths, including mental disability, blindness and epilepsy, or serious neurological diseases.
Cut meat, including meat patties, burgers, minced meat and poultry, should never be consumed raw or undercooked.
Hot dogs and deli meats are also worrying. These types of meat may be infected with various bacteria during processing or storage.
Pregnant women should not consume unprocessed meat products unless they are heated in steam.
Raw Eggs
Salmonella may be encountered in raw eggs. Symptoms of Salmonella infections are usually seen only by the mother and include fever, nausea, vomiting, stomach cramps and diarrhea. However, in rare cases, infection can cause cramps in the uterus, leading to premature labor or stillbirth.
Foods that usually contain raw eggs are:
Lightly fried eggs
Boiled egg
Dutch sauce
Homemade Mayonnaise
Salad dressings
Homemade Ice Cream
Most commercial products containing raw eggs are made with pasteurized eggs and are safe to consume. However, you should always read the label to make sure.
Pregnant women should always cook eggs well or use pasteurized eggs.
offal
Offal is a great source of many nutrients. These include iron, vitamin B12, vitamin A and copper - all good for the mother and her child. However, eating too much animal-based vitamin A (pre-formed vitamin A) is not recommended during pregnancy. In addition to vitamin A poisoning, it can cause abnormally high copper levels, which can cause birth defects and liver poisoning.
Pregnant women should not eat offal more than once a week.
What is Pregnant Diet?
Caffeine
Caffeine is the most widely used psychoactive substance in the world and is mostly found in coffee, tea, soft drinks and cocoa. Pregnant women are generally advised to limit their caffeine intake to 200 mg or about 2-3 cups of coffee a day. Caffeine is absorbed very quickly and easily passes through the placenta and fetus.
Unborn babies and placentas can accumulate at high levels because they do not have the main enzyme required to metabolize caffeine. High caffeine intake during pregnancy has been shown to limit fetal growth and increase the risk of low birth weight at birth.
Pregnant women should limit their intake of caffeine to about 200 mg per day; this is about 2-3 cups of coffee.
Alcohol During Pregnancy
What is Pregnant Diet?
There is no known safe level of alcohol consumption for pregnant women. Alcohol consumption during pregnancy, miscarriage, mild birth weight, congenital deformation and baby's intelligence causes effects. It is recommended that the safest option for pregnant women should not drink alcohol at all. If you find it difficult to reduce or stop drinking during pregnancy, share this with your doctor.
Pregnant women should not drink alcohol. Drinking alcohol can increase the risk of miscarriage, stillbirth and fetal alcohol syndrome.
25AXX
MegaFood, Baby & Me, Prenatal and Postnatal Multivitamin, Dietary Supplement with Folate, Vitamin D and Vitamin B6, Gluten-Free, Vegetarian, 120 Tablets (30 Servings) (FFP)
