First 3 Months in Pregnancy
During your nine-month pregnancy, you should eat proper and balanced nutrition. Breakfast, which is the most important meal of the day, requires special attention.
1.Ways to deal with nausea
It is normal for your stomach to become sick during the first months of pregnancy. To cope with nausea, it is not recommended that you reduce your food intake suddenly, you should increase the number of meals, and consume lighter foods with water. Fluid consumption at short intervals is a method used to prevent acidity and nausea during pregnancy. In the majority of women, these two conditions usually occur in the morning. To counteract them, it would be beneficial to eat toast, even before it gets out of bed to be eaten even more useful.
2. Folic acid and iron
Consuming foods containing folic acid helps the fetus develop well.
During your pregnancy, iron is vital for the production of hemoglobin, which is found in red blood cells and transports oxygen to other cells.
Doctors recommend increasing the consumption of iron-containing foods during the second and third trimester of pregnancy.
As a result, it is recommended to increase the consumption of folic acid-rich fruits, such as meat and fish for protein and iron production.
Foods rich in folic acid:
Pumpkin, asparagus, avocado, broccoli, brussels sprouts, cauliflower, beet, chicory, spinach, turnip, tomato juice, corn, carrot, garlic, onion, green tomato, red tomato, celery, potato, green bean, banana, orange or orange juice, strawberry, grape, lemon, etc.
3.Fruits and vegetables
Two meals a day should be eaten:
Fruit:
You should consume 2 or 3 pieces of fresh fruit twice a day. If you don't like to eat fruit, you can drink fruit juice. If you have gas or slow digestion problems, it is better to eat the fruits 2 hours before or 2 hours after meals.
Fruit is one of the foods that contain the most water-soluble vitamins required for you and your baby. They are rich in folic acid and vitamin C and contribute to iron uptake.
Vegetables:
In addition to fruit, it is recommended that vegetables be eaten at least twice a day, as they contain all the necessary micronutrients, and since they are usually fiber content, they help to regulate your bowel movements. Vegetables that are eaten by cooking will lose their mineral salts and vitamins to a great extent, so it is beneficial to take at least one of the daily vegetable meals raw after the vegetables have been thoroughly washed for cleaning and disinfection. Broad-leaved vegetables are important sources of folic acid.
4. Meat and fish
Foods such as meat and fish are ideal sources of protein, vitamins and minerals.
When you want to eat meat, make sure it is lean, grilled or baked in the oven and never eat raw or undercooked meat. Avoid non-nutritious foods such as sausages or hamburgers. If you don't like meat, you can eat white meat or oily fish, don't worry about it being fatty because in this case, Omega-3 acidic oil is very beneficial for your health. The fish is very easy to digest and the fish meets your daily protein needs.
Do not consume sushi, oysters, mussels, fish carpaccio and other raw or undercooked seafood and fish as they can carry bacteria such as Listeria.
5. Other nutrients
Other nutrients to remember in a balanced diet are:
Legumes: It is recommended to eat twice or three times a week. Because it is a very energetic food, you should consume any other food that has too many calories on the day you eat legumes.
Bread, pastries and rice: 50% of the carbon hydrates we should consume daily should be taken from this group of foods. Avoid refined foods and consume 4-5 servings a day. Potatoes with fiber, potassium and vitamin C are also included in this group.
Eggs: Eat 4 eggs a week, if you consume more, your cholesterol level will be affected.
Oils: It is recommended to take between 3 and 5 servings per day, preferably raw olive oil because it is less dissolved in cooking and less calorific value as the food penetrates less.
Sugar: Most of the sugar that our organism needs is covered by the foods we eat, especially fruits. Limit consumption of refined sugar.
Dried fruits: Consumption should be limited as much as possible due to their high calorie and oily contents. They also contain vitamins A, E, B and mineral salts.
Liquids: Water has a very important place during pregnancy. It helps your body to remove toxins, protects you against urinary tract infections and preterm labor and prevents constipation.
Milk and dairy products: It is recommended that you consume 2 to 4 servings a day of milk and dairy products such as fresh cheese or yogurt with a nutritional content similar to milk. Calcium is important in the baby's skeletal formation, remember that milk and cheese must be pasteurized to prevent listeriosis (infection affecting the baby's development).
21AXX
Rainbow Light? Prenatal One Non-GMO Project Verified Multivitamin Plus Superfoods & Probiotics - 150 Tablets
