10 rules of healthy nutrition during pregnancy
As soon as you hear that you are a mother, you decide to change many things in your life. You review your responsibilities for your baby, which is a part of you, and even matters that aren't important to you until now are getting your attention. Of course, one of your primary concerns is nutrition during pregnancy. With the thought of mu I wonder if my baby is eating enough beslenme, you can change your diet. However, with this concern, you may consume too much nutrients during pregnancy or you may follow a wrong diet. Gynecology and Obstetrics Specialist at Acıbadem Eskişehir Hospital Ramazan Bayırlı, 10 nutrition recommendations for pregnancy period found.
Nutrition tips during pregnancy
For 8-10 glasses of water
Water, which is in charge of the body's transport and immune system, is responsible for transporting the nutrients to the body's cells and removing metabolic wastes from the body. During pregnancy, it is important to consume 2-3 liters of fluid per day for the increased blood volume of the baby and the mother. This should be 8-10 glasses of water. The color of urine goes from light yellow to dark yellow, indicating that the amount of fluid consumed per day may be insufficient.
What to drink, what to drink?
Other liquid drinks consumed outside the water should not contain caffeine, carbon dioxide and high amounts of sugar. Prepare fresh fruit juices, buttermilk, herbal teas and natural sugar-free compotes instead of instant fruit juices and acidic beverages. However, if you are at risk of pregnancy diabetes and pregnancy does not continue within the targeted weight, take care when consuming juice and compote. In order to prevent salt loss due to sweat, salty buttermilk can be preferred. Pregnant women with edema, hypertension and preeclampsia problems especially for the saline separation should be avoided.
Watch out while consuming herbal tea!
Herbal teas are one of the sources that can be used to meet liquid needs. Herbal teas, which do not have laxative properties and will not increase contractions, can be consumed during pregnancy. Herbal teas with fennel, linden, chamomile, ginger, anise and mint can be preferred. In order to preserve the nutritional value of foods and to prevent anemia (anemia) in particular, it is important not to drink tea or coffee with the food.
Probiotic for intestinal health
Probiotics that help regulate intestinal activity and are particularly useful in preventing summer diarrhea are among the products that facilitate fluid intake during pregnancy. With its high calcium content and refreshing properties, mothers can use their preferences in favor of kefir.
Which fruit is useful?
Especially in summer, increasing fruit and vegetable options help to meet the need for fluids as well as a healthy diet. Fruits and vegetables are loaded with vitamins, minerals, fiber, water and other nutrients that are very good for the baby's health. The more and more different colors your table contains, the more nutrients you get and the more you will get. Green peppers, red peppers, strawberries, plums, cherries, parsley; Vitamin A rich in apricots, peaches, tomatoes, carrots; watermelon, strawberry, red plum, cherry with antioxidant content called lycopene; Grape is rich in both vitamin C and folic acid and has anti-carcinogenic properties.
Eat green vegetables for folic acid
You can consume green vegetables, peas, kidney beans and grapes to meet the increased need for folic acid during pregnancy. Thanks to the high pulp it contains, vegetables and fruits can prevent constipation that can be seen during pregnancy.
Prefer fresh milk ice creams
Especially when consumed in the summer months, ice cream, which is considered indispensable food of all seasons, prefer fresh milk instead of cream. In this way, you will consume less fat. Dairy product ice cream is a healthier and relatively low-energy option instead of desserts. For this reason, freezing can be considered as a healthy alternative to meet the increasing calcium requirement during pregnancy.
Developing with protein
The daily intake of 70 g protein and 150 mg omega 3 during pregnancy is important against the risk of development of the baby's brain-immune system and the mother's depression. beans with vegetable protein sources in Turkey due to low intake of animal protein, lentils, dry beans, such as chickpeas can be. If it can be taken daily, it is important to support the intake of 2 glasses of milk, 1 egg, 70 grams of red meat (2 meatballs or 1 fillet steak) and fish (1 bream or 1 mackerel or 90 grams of tuna). Especially during pregnancy, additives such as salami, sausage, sausage and foods containing excessive salt should be eaten as little as possible. Frozen-thawed meat-fish and canned foods should not be preferred because they may cause food poisoning due to the bacteria they carry.
Consume dried fruits metered
Dried fruits and nuts should be consumed because they are rich in minerals such as iron and calcium as well as their intensive energy. However, it may be beneficial to consume controlled consumption as it can cause weight. In the evening, 2 walnuts or 10 nuts and 2 dried apricots or 1 date palm can be consumed.
Let your salt be iodized
The salt you will use in the dishes should be iodized. Because iodine can easily pass from breast milk to the baby. In addition, vegetables, pastas (noodles), lentils, chickpeas and boiled water should not be spilled. These foods should be pre-washed and soaked and then cooked.
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