How should summer pregnant women be fed?
One of the most important issues you should pay attention to during pregnancy is nutrition. In this period, your right nutrition is very important for the development of the baby in your belly. However, summer heat can cut your appetite. This may prevent you from getting enough vitamins and minerals, both for you and your baby. Derya Dinçer Akın, Coordinator of the Department of Nutrition and Diet, offers nutritional recommendations that can ease the burdens of summer months.
TAKE CARE OF QUALITY NUTRITION
Thoroughly increased temperatures in summer, moisture and sun affect pregnant women more than anyone. Nutrition of expectant mothers is very important for the healthy development of the baby and for the mother to have a more peaceful pregnancy. Blood circulation and volume increases during pregnancy, hormones change, digestive system activity changes. The addition of sun and moisture to body temperature, which increases with weight gain and accelerated blood flow, brings many difficulties for pregnant women. Nutrition of expectant mothers, the development of physical and mental growth of the baby is very important for the mother to have a better quality and peaceful pregnancy period. Before deciding the type of nutrition should be done; to determine which week of pregnancy comes to summer.
THINGS TO PAY ATTENTION…
Fatigue, weakness, loss of appetite, nausea and vomiting in the first 3 months of pregnancy are more severe due to excessive heat. This period; more so with dry foods without increasing salt intake, less often need to spend feeding. Summer is the second pregnancy. blood pressure, constipation, weight gain, excessive sweating, edema problems may occur in the second trimester. In this period; liquid and pulp intake should be increased, protein intake should be considered, iodized salt should be used, but salt intake should be limited. If the last 3 months of pregnancy coincide with the summer months; swelling of the hands and feet, shortness of breath, palpitation, insomnia may increase with the increase in weight gain. In addition to the measures in the second trimester, water consumption must be increased. Food that will cause indigestion should be avoided, should not be eaten after late in the evening.
6 NUTRITION PROPOSAL
Increase water consumption
In the summer period; pregnant women need to meet most of their increased fluid needs from water. Drink 2 liters of water unless nausea and vomiting are present. Drinking water; Reduces the risk of edema, constipation and urinary tract infection, regulates metabolism, is also important for the health of the baby. Replacement of sweat lost liquid prevents fatigue. Mothers who have difficulty drinking water; juices with lemon and mint leaves. Fluid requirement; fruit soda, ready-made juice and acidic beverages should not be met.
Avoid excessive sugar, salt and fatty foods, beware of caffeine
Reduce your consumption of sugary food during this period. Even remove sugar from your life as much as possible. Excess sugar consumption; It will cause sudden changes in blood sugar. Don't consume fried, roasted, over-fat foods, prefer low-fat dishes. Avoid processed meat products. Salt; It is a point that should be considered in every period of pregnancy. Salt consumption should not exceed 1 teaspoon and iodized salt should be used. Pickled foods should not be preferred. Caffeine is another important element. Increased hot flashes in summer, changes in heart rate, heartburn, nausea problems may increase with caffeine intake. Tea, coffee and cocoa intake should be limited.
Vitamin D is a must
It is very important for you and your baby. The best source is sun. But watch out for the sun.
Get quality proteins in your diet
Protein intake during pregnancy is almost twice that of non-pregnant women. Eggs, meat, poultry, fish, milk, yoghurt and cheese from quality protein sources should be consumed. These foods should be consumed especially with vegetables and fruits that are the source of vitamin C, so that iron deficiency does not occur.
Be wary of the risk of food poisoning
Avoid risky food when buying food and eating out. During pregnancy, the stomach and intestinal system, because it is very sensitive to food left out for a long time in the heat can cause serious problems. Chicken, potatoes, yogurt-ice cream, unpasteurized cheese, canned foods, all kinds of poorly cooked meats, frozen foods, if not prepared properly, seafood, unwashed vegetable fruits, salad dressings are potential risks. Pay attention to hygiene rules, avoid these suspicious foods.
LESS LESS, FREQUENTLY NUTRITION
To keep blood sugar levels within normal limits, to avoid indigestion and stomach problems, to reduce their hot flashes and nausea, it is necessary to eat less or less frequently. In summer, 2-3 main meals can be made as well as 3 main meals.
COOLING RECIPES FOR YOUR MEALS
Fruity milk: 1 glass of cold milk, 2 pieces of apricot, ¼ peach and ¼ bananas chop them all in the blender. If you wish, you can add 1 ball of vanilla ice cream or 2-3 pieces of ice and mix it.
Fruit salad: Chop the watermelon, peach, apricot, melon and plum plums. Add a few cherries and grapes into the mix. You can eat this way or by adding yogurt.
Lemonade: 2-3 pieces of lemon peel thoroughly after washing the grate. Then add the lemon zest to the juice. Put a few fresh mint in this mixture and mix with cold water. Add 2-3 tablespoons of sugar and you can wait and drink for a while.
42AXX
Nature Made Prenatal Vitamin + DHA Softgels with Folic Acid, Iodine and Zinc, 60 Count (Packaging May Vary)
