What should pregnant women eat?
Read the answers to the questions about what pregnant women should not eat or what pregnant women should eat. We compiled recommendations on nutrition during pregnancy and sample pregnant diet. If you have questions, you can write below. I will be happy to answer all your questions.
How should nutrition be during pregnancy?
Diet is a form of nutrition that we must place in all our lives.
In particular, in pregnancy, women should pay more attention to their diet and must meet basic nutrients. Because pregnancy is a process that affects almost all systems in the body. In this process, the body needs additional nutrients, vitamins and mineral supplements.
Also, be sure to check out our Pregnancy Nutrition and Pregnant Diet Example. Easily access the sample diet list.
Energy intake should also be considered during pregnancy. Depending on the body mass index in pregnant women, it may be necessary to take an additional 250-500 kcal per day in the 2nd and 3rd trimesters of pregnancy. Because it is necessary to meet the needs of both the mother and the baby during pregnancy. Inadequate and unbalanced nutrition can cause both the mother's health deterioration and the development of the baby adversely affected.
In addition to malnutrition, excessive consumption of foods that are harmful to health can lead to excessive weight gain. This may increase the risk of developing gestational diabetes or complications at birth and pregnancy.
A balanced and adequate diet during pregnancy facilitates the maintenance of both weight. It not only helps the baby's development to proceed in a normal course, but also facilitates weight gain in postnatal pregnancy and reduces the risk of complications.
What should pregnant women eat?
Milk and milk products:
The first milk and dairy products come to the question of what pregnant women should eat. 3-4 servings of milk, yogurt, cheese or ayran should be consumed daily.
This is very important for the development of the baby in the womb.
Milk and dairy products are rich in calcium, which plays an important role in bone and tooth development. They are also very rich in protein.
Especially for breakfast, which is the most important meal, consuming cheese and milk will be a very suitable choice for pregnant women.
Meat - Eggs - Legumes:
The second most common question for pregnant women is meat, eggs and legume products.
Increased daily protein requirement during pregnancy occurs. For this reason, 3-4 servings of protein-rich foods such as meat, eggs and legumes should be consumed daily.
In particular, protein of animal origin, that is, protein from meat and eggs, is very important in pregnancy.
But raw and undercooked meat should be avoided. It should not be forgotten that as much intake is as dangerous as more intake.
Eggs are an exemplary source of protein and rich in iron. For this reason, reception is very important. Boiled eggs for breakfast would be your best choice.
Egg is also a source of choline and is essential for many processes such as brain development and health.
Dried legumes are rich in vegetable-derived proteins. 1-2 days a week, proteins of vegetable origin should be taken instead of proteins of animal origin.
Red meat is rich in both protein source and iron.
Fish meat is rich in omega-3. For the brain development of the baby should be consumed 1-2 times a week.
Fruits and vegetables:
Fruit and vegetable products are the third most important question for pregnant women.
Pregnant women should be fed 5-6 servings of fruit and vegetable groups daily. Seasonal vegetables and fruits should be preferred.
Fruits and vegetables are generally rich in vitamins and minerals. Vitamins and minerals are essential for strengthening the immune system.
In addition, fruit and vegetables in the direction of pulp are rich nutrients. During pregnancy, expectant mothers suffer constipation problems frequently, it is beneficial to take 25-30 g pulp daily.
Pulse increases stool volume and helps to maintain bowel health by shortening the waiting time of the stool in the bowel.
day; 2 servings of vitamin C-rich foods (pepper, rosehip, orange, tangerine, etc.), 1-2 servings of green leafy vegetables, 1 portion of yellow, orange, red and purple colored fruits and vegetables should be consumed.
Whole Grain Foods and Bread:
Whole-grain foods come fourth in the question of what pregnant women should eat.
This group of foods is the basis of nutrition. Group B vitamins; They are rich in minerals such as selenium, zinc, chromium and magnesium.
During the day, products made from whole grains (whole grain bread, bulgur, pasta ..) can be preferred.
Oily seeds:
2-3 portions of this nutrient should be consumed daily, which affects the baby's brain development positively.
They are nutrients such as walnuts, almonds and hazelnuts.
IMPORTANT NOTE: Boiled water should not be spilled when cooking foods. Because it causes loss of minerals and vitamins in foods. 3 main 3 snacks should be consumed every day.
What should pregnant women not eat? Foods to Stay Away?
Pregnant women should not eat what should stay away from the first foods processed foods. During pregnancy, pregnant women should avoid especially processed foods. Due to the additives in the ready-made foods, it negatively affects the health of the mother and the baby.
Trans fats and oils such as margarine should be avoided. Because these types of fats accumulate in the body and in recent research, trans fat accumulation in the body can lead to developmental disorders in pregnant women, mental retardation in babies and mutations in DNA.
Foods containing glucose syrup and fructose syrup should not be consumed because they cause blood sugar imbalance.
Food such as white bread, white rice should also be avoided.
Bran bread is a healthy choice for a normal individual but is not recommended in women and pregnant women because of anemia and iron deficiency. Because it reduces absorption.
Foods such as salami, sausage and sausage are considered to be cancer-causing foods as much as cigarettes in the last period and should be limited in your diet.
The canned tuna we buy from the markets contains high amounts of mercury. Pregnancy should be avoided, as it causes toxic substances to accumulate in the nervous system, immune system and kidney.
Pregnant women who are in the risky group should not consume because the bacterial load is more than undercooked and raw foods.
Excessive consumption of organ flesh means taking too much vitamin A into the body. And should be consumed limited.
What pregnant women should not eat, should stay away from foods and drinks include caffeine.
Caffeine-containing foods (tea, coffee, soft drinks…) prevent the development of the baby in the womb and may cause low birth weights, as well as reduce the absorption of nutrients when consumed by food and may lead to vitamin and mineral deficiencies.
If we say what pregnant women should not eat or drink, it is definitely Alcohol. Alcohol increases the risk of stillbirth in infants. Even small doses may adversely affect the brain's development and may cause fetal alcohol syndrome. Since it is not a safe food, it should not be consumed during pregnancy.
Unpasteurized milk, cheese, fruit juices are harmful due to their high bacterial content.
Unwashed foods may contain bacteria and parasites on their surfaces. Bacteria and parasites harm both the mother and the baby.
IMPORTANT NOTE: Pregnancy is difficult to control appetite and food that should not be eaten may be desirable, this is quite normal. But you should pay attention to harmful foods as much as you can during this time. Even if you want to consume, you need to pay attention to the amount.
How Should Water Consumption Be During Pregnancy?
Water is a must in the body. It is very important for carrying out metabolic activities. Therefore, 2-3 L of water should be consumed during pregnancy.
Water consumption maintains the skin's softness and moisture balance during pregnancy, prevents constipation, prevents the accumulation of toxic substances in the body of the mother and the baby, prevents edema and bloating, protects against urinary tract infections, reduces the risk of premature birth.
In addition, it should be sure to clean the consumed water. Because most bacteria, parasites and infectious disease agents can be carried in water. This puts the health of both the mother and the baby at risk.
IMPORTANT NOTE: It should not be forgotten that teas, juices do not meet the daily liquid requirement and never replace water.
How Should Salt Consumption Be Pregnant?
Salt consumption during pregnancy should be considered.
Salt consumption in pregnant women is very important in terms of meeting the sodium need. If the daily requirement is not met, the baby may have developmental delays due to insufficient intake of sodium and iodine.
Excessive salt consumption in pregnant women may cause edema, water retention, bloating and hypertension. Therefore, premature births may occur. It may also cause hypertension after pregnancy.
If you like our detailed article, don't forget to share it on the social media share keys below. Everyone benefits. Also, What is a Previous Sodium Abortion? Symptoms and Treatment. Low sodium creates confusion and negatively affects the brain. You can reach the symptoms of low sodium and diet treatment in full detail.
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