Nutritional habits during pregnancy
Care for your baby's health!
While the woman is feeding her own body during pregnancy, the unborn baby is fed directly from her mother because she has direct blood ties.
In order for the baby to complete its development in the womb correctly and completely, the expectant mother should be fed healthy.
Emsey Hospital Gynecology and Obstetrics Specialist Op. Dr. We received information about nutrition for pregnant women from Esra Can Çetin.
The mother should be fed enough and balanced enough for her own body and for a second organism that develops in her body.
However, besides the foods the baby needs, the foods that the mothers will consume may cause unnecessary calorie intake. Therefore, restrained and balanced nutrition as well as adequate nutrition is of great importance for mother and baby health.
Especially during pregnancy nutrition; It needs to be more careful in people under the age of 20 and over 35, who have a low pre-pregnancy weight, who weigh less than 7 kg during pregnancy, who have a birth interval of less than two years, who have given birth to a premature baby, and who have chronic diseases (diabetes, tuberculosis, etc.). .
Food groups to be taken during pregnancy:
Protein: Protein should be the main source of nutrition in pregnancy because the mother needs the most protein to provide energy and complete the baby's development.
Foods containing at least 1-2 portions of various protein should be taken daily. Fully cooked fish or seafood, liver, chicken, lean beef or lamb, nuts, walnuts, peas, kidney beans, beans, black beans, legumes such as chickpeas, lentils, milk and dairy products and eggs are the main foods containing protein.
Some points should be considered in protein consumption. For example, seafood is a good source of omega 3-containing fatty acids and proteins that are essential for the baby's brain development.
However, fish and shellfish may contain heavy metals such as mercury. Too much mercury can damage your baby's developing nervous system. Especially in large and old fish, shellfish may be high in mercury, small fish and canned tuna fish used in the shelf life can be safe.
Due to the risk of carrying bacteria and parasites, seafood should be cooked well. Animal foods such as meat, meat offal, delicatessen products, milk and eggs should not be consumed raw because they can carry various bacteria and cause infections and poisoning. Since it may contain raw milk or eggs, it is advisable to avoid sauces containing raw dough or mayonnaise. The milk must be cooked or pasteurized. When consuming cheese varieties, care should be taken to make pasteurized milk. Meat and offal should not be consumed unless they are sufficiently cooked. When cut, the color of the innermost point should have turned brown, and should not be red.
Calcium: In the last three months, calcium intake of 1000–1200 mg per day is necessary to prevent both the baby's bone development and the mother's calcium and bone loss. Examples of calcium sources include milk, eggs, yogurt, cheese, almonds, cabbage, green leafy vegetables. Dairy products should be cooked or pasteurized and fat reduced.
Iron: Pregnant mothers need 40-60 mg of iron per day. The main foods that contain iron are green leafy vegetables such as spinach, lettuce, cabbage, red meat, white meat, liver, spleens such as spleen, grape molasses. Even if these foods are consumed sufficiently, iron deficiency is a common female problem in our country and iron supplements are recommended especially for mothers starting from the 5th month.
Folic Acid: Deficiency of folic acid in the first three months may lead to an increase in the nervous system anomalies of the baby, which we call Neural Tube Defect. For this reason, 400 micrograms of folic acid per day is recommended. Foods that supply folic acid include spinach, lettuce, cabbage, bran and whole grain breads, oats, legumes. Even if these foods are sufficiently taken, folic acid supplementation is essential for the first three months.
Vitamin C: Fruits and vegetables rich in vitamin C will promote metabolic processes related to wound healing, tooth and bone development. Citrus fruits, strawberries, lemons, mangoes, tomatoes, kiwi, melons, peppers can be counted as sources of vitamin C.
Nutritional considerations of expectant mothers
Meal should not be skipped, often and undernourished,
At least 2.5-3 liters of liquid should be consumed per day,
Avoid sugary, floury, fatty foods to prevent excess weight gain,
Excess salted food should not be consumed, salt should not be used on the table, iodized salt should be preferred,
No alcohol
Tea should not be consumed with food as it will reduce iron absorption,
Smoking should be avoided,
Oily and spicy foods should be avoided to reduce nausea and vomiting,
Dry foods such as bread, biscuits, chickpeas should be preferred between meals.
Caffeine-containing foods such as cola, coffee, tea and chocolate should be consumed less.
Foods should be eaten boiled or baked, avoid frying,
To prevent constipation, fiber food consumption should be emphasized.
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OLLY The Essential Prenatal Gummy Multivitamin, 30 Day Supply (60 Gummies), Sweet Citrus, Folic Acid, Vitamin D, Omega 3 DHA, Chewable Supplement
