What are the foods to be consumed during pregnancy?
In order to have a healthy baby, the mother needs to eat well during pregnancy. The better the mother feeds, the more healthy a baby will be born. Nutrients play a major role in the development of the baby. In this article, we will give information about the foods that should be consumed during pregnancy.
Knowing the nutrients that should be consumed during pregnancy is very important both for health and not to get too many calories. If the mother knows the nutrients she should eat, she will have a very comfortable pregnancy. There are certain foods that pregnant women should consume.
WHAT ARE THE FOOD TO BE CONSUMED IN PREGNANCY?
There are certain foods that must be consumed during pregnancy. Foods that should be consumed during pregnancy can be listed as follows;
Dairy products
pulse
Salmon
Egg
Green leafy vegetables
Meat
Fish oil
Cereals
Avocado
Dried fruits
That
CONSUMPTION OF MILK PRODUCTS IN PREGNANCY
Dairy products are the leading foods to be consumed during pregnancy. Protein from dairy products is very important for healthy growth and calcium intake of the baby. Milk contains high levels of phosphorus, vitamin B, magnesium and zinc as well as calcium. Thanks to dairy products, digestion problems during pregnancy can be prevented. It is also possible to prevent diabetes and vaginal infections during pregnancy with dairy products.
CONSUMPTION OF BEANS IN PREGNANCY
The consumption of legumes during pregnancy is very important for obtaining fiber of vegetable origin. Protein, iron, folic acid and calcium needed during pregnancy can be supplied by legumes. Legumes should be consumed in the first 3 months of pregnancy for mother and baby health. especially folic acid deficiency may cause retardation and infection in infant development. Legumes to be consumed during pregnancy are;
Lentil
Pea
Beans
Chickpea
Soy
Peanut
SALMON CONSUMPTION IN PREGNANCY
Salmon consumption during pregnancy is very important for essential omega - 3 intake. Many people are undernourished in terms of omega - 3. Especially during pregnancy, omega - 3 acids should be taken abundantly. Omega - 3 is one of the biggest helpers of the baby 's brain development and eyes formation. It is recommended to eat salmon twice a week during pregnancy. Salmon is also rich in vitamin D and plays an important role in the development of the baby's bone development and immune functions.
EGG CONSUMPTION IN PREGNANCY
Egg consumption during pregnancy is very important due to the high amount of vitamins and minerals it contains. Egg is an important source especially for choline material. Choline is a very important substance for brain development. Choline taken during pregnancy plays a major role in the development of the baby's spine. Therefore, pregnant women should take care to consume regular eggs every day.
CONSUMPTION OF GREEN LEAF VEGETABLES IN PREGNANCY
To consume green leafy vegetables during pregnancy is very important for taking vitamin C. All green leafy vegetables contain high levels of vitamin C. It is also rich in vitamins K - A, calcium, iron, folate and potassium. Thanks to the antioxidants it contains, green leafy vegetables are very beneficial in pregnancy. Especially pregnant women suffering from constipation should consume plenty of green leafy vegetables.
MEAT CONSUMPTION IN PREGNANCY
Meat consumption during pregnancy is very important for protein intake. Thanks to meat consumption, the iron needed during pregnancy will be surplus. Low levels of iron during pregnancy can lead to premature or low-weight birth problems. In order to avoid these problems, it is necessary to pay attention to meat consumption during pregnancy.
GRAIN CONSUMPTION IN PREGNANCY
Cereal consumption during pregnancy is very important especially in terms of weight control during the 2nd and 3rd periods of pregnancy. In particular, whole grains, fiber, vitamins and herbal ingredients provide enough protein in pregnancy.
AVOCADO CONSUMPTION IN PREGNANCY
Avocado consumption during pregnancy is especially important in terms of unsaturated fatty acids. Avocado contains high levels of fiber, vitamin B, vitamin K, potassium, copper, E and C vitamins. Avocado, which contains healthy fats, is also preferred for relieving cramps during pregnancy.
DRY FRUIT CONSUMPTION IN PREGNANCY
Dry fruit consumption during pregnancy is very important in terms of vitamin and mineral intake. Dried fruits, like fresh fruits, contain high levels of vitamins and minerals. It is very necessary to consume dry fruits without sugar added in terms of vitamins, potassium and sorbitol intake during pregnancy.
WATER CONSUMPTION IN PREGNANCY
Water consumption during pregnancy is very important for increasing blood volume and keeping the baby dehydrated. Pregnant women should consume at least 1.5 liters of water per day. When dehydrated during pregnancy, headache, anxiety, fatigue, bad mood and perception disorders can be seen. Abundant water consumption during pregnancy is also necessary to prevent possible urinary tract infections.
WHAT SHOULD BE CONSIDERED IN NUTRITION OF PREGNANCES?
Pregnant women have to make the right decisions about nutrition. This is a very important issue for the health of both themselves and their babies. Pregnant women should pay attention to nutrition as follows;
Meal should not be skipped
Frequent and low defeat
Attention should be paid to drinking water
Sugary, bakery and fatty foods should be avoided to prevent excess weight gain.
Excessive saline should not be consumed
The use of iodized salt should be preferred
No alcohol
No tea with food
No smoking
Oily and very spicy foods should not be eaten
Dry foods such as chickpeas and biscuits should be consumed between meals.
Caffeine-containing foods such as cola, coffee, chocolate and tea should be avoided.
Meals should not be consumed as frying
Weight should be given to fibrous foods
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