How is proper nutrition during pregnancy?
What to consider for healthy nutrition during pregnancy Assoc. Dr. Faruk Abike told us.
Istanbul Florence Nightingale Hospital Gynecology and Obstetrics Specialist Assoc. Dr. Faruk Abike gives tips on healthy eating during pregnancy.
Eat frequent but small amounts in the first three months
In the first 3 months, the mother should be fed frequently in small amounts. Lean, odorless, non-spicy and salty foods and snacks such as crackers, white chickpeas will be useful in suppressing nausea.
During this period, the mother can eat anything she wants, but she should not be forced to eat because the baby with a healthy genetic structure is not adversely affected by the mother's nutrition in this period. Mother; It may consume fish, eggs, dairy products and meat products, but should not force themselves to eat if there is nausea or aversion to them. Foods containing additives (sausages, salami, ready-made juice, etc.) with a long shelf life should be avoided. As a result, the mother should consume whatever she wants in the first 3 months, and she should not make unnecessary effort to buy the food she doesn't want, considering that it can be beneficial outside her.
Nutrition after 3 months requires serious discipline
Since the hormones are more stable after the third month of pregnancy, the mother will be relieved both physically and psychologically. Feeding from the 3rd month to the birth is very important for both the mother and the baby, and in contrast to the first 3 months requires strict discipline.
During this period of pregnancy, the energy consumption increases from 1600 kcal per day to 2200 kcal per day. Therefore, intake should be increased and 3 intermediate meals should be added along with 3 main meals. Sandwiches, fruit, milk, yogurt can be consumed in snacks.
Milk and dairy products should be consumed in daily diet
At least 1 glass of milk a day, a bowl of yogurt, cheese and should be consumed regularly every day. Milk and its products should be consumed in abundance as it is a source of protein and calcium.
Eat at least two meals of red meat a week
At the mother's request, it can be steak, meatball or steak but should not be undercooked. Particular attention should be paid to the fact that meat and meat products are cooked well, and that foods containing additives with a long shelf life should not be consumed.
Eat eggs at least 3 days a week
Eggs contain high quality protein and should be consumed more often if possible.
Don't skimp a meal once a week
However, mussels, oysters, swordfish, shark and king mackerel fish may contain high levels of mercury, so their consumption is inconvenient. Large fish such as sea bass, sea bream and salmon should be consumed. However, it is also important to note that more than 350 grams of fish should not be consumed per week and that Far Eastern foods such as sushi should be avoided.
Choose Mediterranean cuisine for dinner
Green salad with plenty of olive oil in the evening meal consumption is healthy in terms of both the source of vitamins and intestines.
Walnuts, almonds, dried figs
Daily, consumption of foods such as walnuts, almonds, dried figs, dried apricots, which are rich in omega fatty acids, are important. Food such as dessert, pastry, pastry and chocolate should not be consumed too much.
Be sure to consume 3 liters of liquid per day
If there is no disease or diabetes related to pregnancy, fruits and green vegetables should be consumed in abundance. Soda and mineral water contain dense minerals and are among the useful drinks to be consumed. Acidic and carbonated drinks should not be consumed frequently as they may cause discomfort in the stomach, but may be consumed 1-2 times a week. 3-4 open tea a day, 1 cup of coffee (preferably filter coffee) is not consumed.
Compliance with this nutritional discipline from the 3rd month onwards is extremely important both for the mother to have a healthy pregnancy and healthy baby development. Although it varies according to the starting weight of pregnancy, an average of 11-14 kg weight gain should be realized in the whole pregnancy. It is balanced to take one kilogram per month in the first 6 months of pregnancy and two kilograms per month starting from the 6th month.
Pregnancy is never unlimited food
Quality and balanced nutrition provides both a comfortable pregnancy and a healthy birth. From the 3rd month of pregnancy, regular exercise program should be added to balanced and disciplined nutrition. Walking, swimming, pregnancy-specific yoga and pilates can be done at least 2 hours a week. However, activities such as dangerous sports, weight-bearing exercises, cycling and skating should be avoided.
6AXX
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