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Nutrition Guide in Pregnancy

Your body undergoes numerous physical and hormonal changes during pregnancy. The diet you will follow during this period will affect your health and your baby. To ensure that you stay healthy throughout pregnancy, you should create a healthy and balanced diet. The food you eat is your baby's main food source, so it is critical that you consume nutrient-rich foods. Proper nutrition can help promote the growth and development of your baby. By following some fairly easy eating rules, you can move on to a healthy pregnancy.

Increased Food Consumption



Your body has increased nutritional needs during pregnancy. Although the saying yemek eating for two ”is not entirely correct, more micronutrients and macro nutrients are needed to support yourself and your baby.



Micronutrients are nutritional components such as vitamins and minerals that are only required in small amounts. Macro foods are foods that provide calories or energy. These include carbohydrates, proteins and fats. You should consume more than any type of food during pregnancy.



300 calories additional in the first 3 months


1200 milligrams of calcium


600-800 micrograms of folate


27 milligrams iron



Most pregnant women can meet these increased nutritional needs by choosing a diet that includes healthy foods. A simple way to ensure that you receive the necessary nutrients is to eat different foods from each food group every day. In fact, all meals should contain at least three different food groups. Every food group needs to offer something to your body. For example:




Cereals are a good source of energy.


Fruits and vegetables are full of antioxidants, fiber, water and fat soluble vitamins.


Meats, nuts and legumes give your body protein, folic acid and iron.


Dairy products contain large amounts of calcium and vitamin D.




What should you eat?



Your body may not function properly if any of these food groups is missing. Remember, your goal is to eat a wide range of foods during pregnancy. As much as possible, choose natural, low-fat foods instead of processed empty foods. For example, chips and sodas do not contain healthy nutritional value. You and your baby can benefit more from lean proteins such as fresh fruits, vegetables, chicken, fish, beans or lentils. This does not necessarily mean that you should avoid your favorite foods during pregnancy. However, you should balance important vitamins or minerals with nutritious foods. Including the following nutrients in your daily diet in general will help you meet the nutritional needs of your body during pregnancy.

PROTEIN



Protein is critical to ensure the proper growth of fetal tissue, including the brain. It helps breast and uterine tissue to grow during pregnancy. Allows more blood to be delivered to your baby. You should consume three servings of protein a day. The best protein sources are:




Lean beef

beans


Chicken


Salmon


Nuts


Cottage cheese




CALCIUM



Calcium helps build your baby's bones and regulates your body's fluid use. Pregnant women need at least three servings of calcium per day. Five servings are recommended to young people during pregnancy. The best sources of calcium are:




Milk


Yoghurt


Cheese


Cabbage


Eggs




FOLIC ACID



Folate, also known as folic acid, plays an important role in reducing brain and nerve defects. These are major birth defects that affect the baby's brain and spinal cord, such as spina bifida and anencephaly. When pregnant, you need to take 600 to 800 micrograms of folic acid. The best folic acid sources are:




Liver


Nuts


Beans and lentils


Egg


dry beans and lentils


Nuts and Peanut Butter


Dark green leafy vegetables




IRON



Iron works with sodium, potassium and water to increase blood flow. This ensures that you and your baby receive sufficient oxygen. You should take 27 milligrams of iron per day. The best iron sources are:




Dark green leafy vegetables


Citrus


Multigrain breads or cereals


Lean beef and poultry


Eggs


Dried fruits




OTHERS



In addition to good nutrition, it is important to drink at least eight glasses of water daily and take prenatal vitamins. It is difficult to obtain sufficient amounts of certain nutrients, including folic acid and iron, from foodstuffs alone. Talk to your doctor about which prenatal vitamins you will take to help you and your baby stay healthy.

Craving and Disgust



During pregnancy, many women are disgusted with certain foods and certainly do not want to eat. In addition, there may be excessive desire for at least one type of food. It is not clear why women develop their desire for food during pregnancy. However, researchers believe that hormones play a role. The most common cravings during pregnancy:




Chocolate


Spicy or bitter foods


Seasonal fruits


Abundant calorie foods such as mashed potatoes and pizza




You can consume these foods, but you should try to limit the intake of such junk foods and processed foods.



Disgust from a meal can be a problem if it contains foods that are important for the baby's growth and development. Talk to your doctor if you have any negative reactions to the food you need to eat during pregnancy. Your doctor may recommend other foods or supplements to compensate for the lack of certain nutrients in your diet.



1 WEEK



It may sound strange, but the pregnancy journey begins even before your baby is born. Since your ovulation takes place approximately two weeks after the start of your last menstrual period, your baby's Fetus Age (which begins when the egg is fertilized) will be two weeks shorter than the gestational week. So, when you are 8 weeks pregnant, your baby's fetus age is 6 weeks.



You can take action to do the best for your baby in the coming months. You should create a balanced diet that can also benefit daily breast milk, including multivitamins or prenatal vitamins or folic acid and other minerals and vitamins necessary for pregnancy. Folic acid, naturally found in lentils, dried beans, peas and whole grain breads, has been shown to help prevent premature pregnancy birth defects. Talk to your doctor (obstetrician or gynecologist) about prenatal vitamins. Do not acquire unhealthy habits. Tell your doctor about any medical condition. If you are taking prescription drugs, you can consult your doctor. Avoid smoking and drinking alcohol and limit coffee to 1 cup per day.



2 WEEKS



To transform a baby from a single cell into a beautiful newborn; There should be a tremendous flow of energy, nutrients and resources from your body. A healthy diet can help. In the second week of pregnancy: Remember that eating the right food provides enough energy to strengthen your baby and your growing baby. Choose balanced foods (including proteins, fats, vitamins and minerals). Helps keep your body healthy. Try to keep portions and quantities in the appropriate proportions. You can try to split your plate in half as a portion. Vegetables and fruits should make up half of your plate. Proteins and cereals also make up the other half. And oils: It is best to use cautiously.



What is Prenatal Vitamin?



Prenatal vitamins provide the perfect way to ensure that you get all the nutrients your baby and your child need. Although it is similar to the multivitamins that adults usually take, prenatal vitamins usually contain vitamin and mineral levels, such as folic acid and iron, adjusted to meet the needs of pregnant women.



THREE WEEKS



You are now 3 weeks pregnant, but it is too early to miss a period or experience symptoms. Drink plenty of liquid. Your body will start signaling where you get tired, where you need to accelerate. Listen to your body. Do not use cigarettes, alcohol, or unnecessary medication, or avoid exposure to chemicals.



Starting from the third week of pregnancy, the better you eat and care for yourself, the more you will make a difference in your baby's nutritional quality.



What Do Foods Do in Your Foods?



Calorie helps to feed your growing baby. Iron and folic acid help to produce the extra blood required during pregnancy. Protein helps produce blood and builds your baby's tissues and muscles. Calcium forms your baby's bones and teeth.


WEEK 4



This is the week when your period is over and you'll probably find out that you're pregnant. By the 4th week of your pregnancy, your baby will probably be buried in the uterus and growing at an incredible rate. What happens when I'm 4 weeks pregnant? When you are 4 weeks pregnant, your baby's body now has three different layers in which all organs develop. From the 3rd week of pregnancy to the end of the 4th week of pregnancy, your baby is about 1mm. It will have length. Your pregnancy is divided into 40 weeks, 9 months or 3 months.



First Trimester (first 3 months): It consists of 1-12 weeks.



Second Trimester (second 3 months): Includes 13 and 28 week periods.



Third trimester (third 3 months): 29 to 40 weeks.



WEEK 5



During the 5th week of pregnancy, your baby's heart and circulatory system is taking shape. During the 5th week of your pregnancy, your baby's heart starts to jump and may appear on an ultrasound. The umbilical cord works with the placenta to bring nutrients and oxygen to your baby and to remove waste.



All systems change to help your baby grow. During the 5th week of your pregnancy, you may start to notice:



Your body produces more blood to carry oxygen and nutrients to your baby. The increase in your blood can be high, especially during the 5 weeks of your pregnancy, which brings demands to your circulation. Heart rhythm increases to gain speed, and these changes can cause fatigue, weakness, dizziness or even headaches. At the fifth week, you can show signs of early pregnancy. These may include changes in the chest, nausea, increased sense of smell, frequent urination, or mental changes. Most women begin to experience symptoms during the fifth week of pregnancy. However, each pregnancy is unique. Some symptoms may occur later or may not occur at all. In the 5th week of pregnancy; The placenta grows to help feed the baby and may cause uterine bleeding that may cause slight staining.



In fact, you do not need to add additional calories to your diet during the first 3 months. However, the need for vitamins, minerals and proteins is increased to promote rapid cell division and organ development in the fetus. Keep on a balanced diet. At this point, focus on getting nutrients by choosing rich foods without eating too much food.



6.WEEK



During the day often eat small meals or snacks. Avoid fatty, spicy or fried foods. Release fluids, especially if you vomit. You must ensure adequate sleep and rest. Your baby undergoes many changes in the 6th week of your pregnancy. Hormones begin to increase. They increase the levels of hCG, the pregnancy-indicating hormone, and HPL, the hormone that stimulates the baby's growth. As hormones increase during the 6th week of your pregnancy, your body reacts both physically and emotionally. In the sixth week of your pregnancy, you may experience nausea, vomiting, and psychological changes, which are general pregnancy symptoms. In addition, general symptoms may begin. These may include chest and headache, fainting or dizziness, increased urination, insomnia, excessive salivation, constipation and emotional changes. You should go to the sun and get plenty of vitamin D. Vitamin D is important for both you and your baby's health. Also avoid excessive sweet consumption.



WEEK 7



The most exciting event in 7 weeks of pregnancy is one of the developing facial and physical characteristics of your baby. Your baby is now 7-8mm. and her face became more pronounced. His mouth, nostrils and ears begin to appear. In the seventh week, the lens in your baby's eye begins to form and the iris color can be seen. His arms, shoulders, hands, legs and feet begin to take shape. In the 7th and 8th weeks of your pregnancy, your baby's body becomes longer and the neck is flat, the growing skull is transparent and round. Your emotional ups and downs are progressing. Mucous obstruction in the 7th week of your pregnancy now prevents the cervical canal and helps prevent germs from entering the uterus. Nutrition, exercise and rest are an important part of a healthy pregnancy. Applying good eating habits in advance will help you during pregnancy and during and after childbirth.

Between 5 and 8 weeks of pregnancy, nutrition plays an important role in the development of your baby's nervous, digestive, respiratory, circulatory and reproductive systems. After the 7th week of pregnancy, continue to prioritize your diet by following these tips: Nausea, vomiting, heartburn, indigestion, and other changes in your digestive system can make some compelling choices about eating. With smaller portions, try eating more often. Avoid foods that may irritate your digestive system. Drink plenty of liquid, especially water. Double your iron intake. Increased blood volume during pregnancy and the demands of your growing baby put pregnant women at risk for iron deficiency or anemia. Include iron-rich foods such as green leafy vegetables, beef, eggs and peanuts in your diet. Prenatal supplements also contain extra iron. Start taking prenatal supplements. They provide extra iron, folic acid and other important sources of vitamins and minerals. Keep in mind that prenatal supplements do not replace a healthy diet. Try to get vitamins especially by eating.



WEEK 8



Your baby's body parts and proportions continue to develop and change rapidly. Your baby is half an inch long, developing fingers and toes. His arms and legs are getting bigger. Your wrists, elbows and ankles are visible until the 8th week of your pregnancy. The shape of the eyelids and the tip of the ears, upper lip and nose become more pronounced. The joy of understanding that you are emotionally pregnant; can lead to feelings of anticipation, anxiety, or fear. It's completely normal.



What should you avoid during pregnancy?



You should avoid activities and intense exercise that may cause you to fall, create pressure or strain on your stomach. If you're running out of breath while talking, you're probably getting tired. Most doctors agree that you will want to avoid compelling activities.



You should avoid alcohol, cigarettes and caffeine. Also consult your doctor about how much caffeine you should take. Stop using saccharin and artificial sweeteners. Try using herbal and organic sweeteners. Some prescription drugs and prescription drugs; Talk to your doctor about what is good during pregnancy and decide together. Avoid exposure to chemicals and fumes from paints, cleaning products and solvents. Latex or acrylic, paint is generally considered safe. Avoid saunas and hot tubs. For your hair; Avoid chemical methods such as paint and perm.

WEEK 9



Your baby's body parts and size continue to develop and change rapidly. Your baby is the size of an olive. Your baby's skeleton begins to harden and form cartilage. Fingers, knees and elbows develop. Hair follicles are formed. During the 9-week pregnancy, your baby's reproductive organs begin to develop internally. Your baby may start moving. You have entered the last month of the first trimester period. Pregnancy symptoms continue to progress at full throttle. Nausea, vomiting, chest pain, increased urination, insomnia and vivid dreams, such as fatigue, dizziness and headache can cause more severe and faster symptoms are seen. The increase in estrogen and progesterone promotes the growth of your breasts and mammary glands. The skin around your nipples will become larger and darker. Chest pain and fullness are normal. The shape of your body begins to change. Take steps to maintain a positive body image by doing good exercise and eating well. Rapid changes in the 9th week of pregnancy make exercise and nutrition an important part of your and your baby's health. Pregnancy brings a new perspective on how your health habits affect your body and your baby. Consider many benefits of good nutrition during pregnancy: A healthy diet supplemented with folic acid can help prevent birth problems. Good eating habits will help protect your baby during pregnancy. According to the study, good nutrition can protect your baby from subsequent birth diseases. Regular exercise also offers many benefits for you and your baby. Regular exercises; It can support the muscles in the stomach, uterus and vagina. It also promotes metabolism. Exercise makes it easier for your baby to reach oxygen and nutrients. It can raise your energy level. You will also feel physically and emotionally better.



WEEK 10

diet and nutrition during pregnancy

By the end of the first trimester, your baby will be about the size of a kiwi fruit, but is now smaller than a kiwi. This measurement does not take into account the arms and legs. At the beginning of the 10th week of pregnancy, all of your baby's vital organs have been formed. His bones continue to develop. Teeth buds emerge and the eyelids develop further. Testes, 10 weeks of pregnancy begins to produce the male hormone testosterone.



You begin to feel the pressure in your lower abdomen. Because your uterus began to grow and your blood flow increased. This pressure can also cause you to urinate more frequently. The outer layer of your eye (cornea) becomes a little thicker. This is due to fluid retention during pregnancy. Eyes or raised eyelids may also occur during pregnancy. These symptoms are temporary and your eyes return to normal after birth.



You must provide your baby with a wide range of different nutrients, choosing the best foods among all foods.



Food Groups - Recommended number of servings per day



Rice and Whole Grain Alternatives: 6-7 servings



Whole Grains: 3 servings



Fruit: 2 servings



Vegetables: 3 servings



Meat and meat group: 2 servings



Milk: 500ml.



It is also important to limit foods that are high in fat, salt and sugar and to obtain a good mix of vitamins and minerals. If your baby grows too fast, add about 300 calories per day to your diet. It is 300 calories; toast and an egg, milky banana or a slightly larger portion of normal dishes. Eat in moderation, healthy.

WEEK 11



In the 11th week of your pregnancy, all organs of your baby are in place. Ready to grow and focus on growth! The blood vessels in your placenta grow to prepare for accelerated growth in your baby. At the 11th week of your pregnancy, your baby's ears go into permanent positions and reproductive organs develop. However, it is a little early to find out if there is a girl or a boy, until the 16th and 20th weeks of pregnancy.



You begin to experience the radiance of pregnancy and you become beautiful. This; your skin is slightly reddened and fuller, causing increased blood volume. In addition, your body's hormones increase the amount of fat on your face and cause the skin to become smoother with a slight shine. At this point, you can consider switching to lean skin products. In the 11th week of your pregnancy, your uterus continues to expand to accommodate the growth of your baby. The increased fats of your body make you more sensitive to acne because they provide pleasant pregnancy radiations.



At the 11th week, you should eat healthy, exercise regularly and rest; it is at the top of the list to keep your baby healthy. And it is normal to feel tired or exhausted, most women are more tired than normal when pregnant. To support your baby's developing body; It works hard to produce hormones and more blood. And your body's progesterone level directly affects how sleepy you are.



Don't forget to rest. Your body needs a nap or extra sleep hours, but avoid additional snacks during this time. Stay active. Following a balanced diet is becoming more important than anything else. You should initiate iron uptake and adjust proteins and additional calories.



WEEK 12



Your baby is almost 3 inches long !. In 12 weeks your baby's facial features continue to become more pronounced, especially his nose and chin. During the 12th week of your pregnancy, your doctor can use a special device to listen to your baby's heartbeat for the first time.



The pressure on your bladder may be lost as your uterus continues to expand upwards. Hormones still work, but your baby and placenta produce more estrogen and progesterone than your ovaries. While increasing blood volume continues throughout pregnancy, it may not increase dramatically after the 12th week, as in the first weeks of pregnancy. Your heart will probably start to work faster. By the 12th week of pregnancy, the uterus has probably adapted to your pelvis, and when you look at your body from the outside, you are now pregnant. Your uterus continues to expand and you may have gained about two to three pounds. But it can be different for each individual. Exciting changes continue throughout your body in the 12th week of pregnancy. With these changes, you may face new challenges in your daily maintenance.



What is the digestive link? The hormone progesterone secreted during pregnancy causes the digestion to slow down. This provides positive benefits for you. What does that mean? Nutrients are excreted more slowly from the body, so your baby has more time to absorb the nutrients he needs from the foods in your body. During pregnancy, nutrients and water are absorbed from the colon walls and the stool hardens.



How Much Folic Acid Should You Take During Pregnancy?



While trying to become pregnant and during the first 12 weeks of pregnancy; It is recommended that you take 5 mg folic acid supplement daily. You need folic acid during pregnancy to protect your pregnancy and your baby against the development of neural tube problems, such as spina bifida. You can also eat plenty of folic acid. Vegetables such as spinach, lamb's ear, radish, coriander, mint, lettuce, pumpkin, apple and peel, carrots, cauliflower, beets, watermelon, asparagus, broccoli, beans, cabbage and brussels sprouts; legumes, lentils, soybeans, chickpeas and dried beans; avocado, pomegranate, guava, orange and strawberry; whole wheat flour, oats, wheat germ, whole grains and wheat bran; dried fruits, walnuts, peanuts and almonds: Folic acid is the nutrients you should eat along with the advice.

Is it Important to Take Vitamin B Supplements During Pregnancy?



Vitamin B6 may help morning sickness. It also helps your body use and store the energy in your food and produce red blood cells. Banana, brown rice, lean meat, poultry, fish, avocado, whole grain, corn and nuts are excellent sources of vitamin B6.



Vitamin B12 is also an important nutrient during pregnancy. You only need a small amount of this vitamin to keep you healthy. However, if you have very low levels, you can develop anemia or damage your nervous system. If you eat meat or dairy products, you are unlikely to be deprived of vitamin B12. If you are a vegetarian or vegans, you should definitely take vitamin B12.



Appropriate Nutrition Schedule for the First Quarter



1. and 2. Week: Preliminary Diet



If you want to get pregnant, start eating healthy beforehand and do yourself a favor for the embryo that will be formed soon. Even if you are pregnant in the first weeks, you cannot make a significant dietary change because you will not understand.



Week 3: Fertility Diet



The formation of the baby is like a marathon; you need the right food to whirl. Here are the nutrients that should help you get pregnant: 1000 mg. milk and dairy products, two servings of grilled turkey, chicken, fish and beef all day, whole grains, omega-3 sources of ankioxidant fruits such as salmon, blueberries and raspberries, and at least two servings of green leafy vegetables.



Week 4: Abandon caffeine habit



Skip the coffee vending machines. Caffeine is not suitable for both your own nervous system and sleep patterns and for feeding your baby. If you want to consume coffee, use latte instead of filter coffee or decaffeinated ones.



Week 5: Food Advantages in Pregnancy



Excessive desire or disgust to certain foods may occur while pregnant. Especially from the 5th week onwards, you will begin to experience such meal changes. For example, fish smell may be heavy or sweets may make you sick. What you eat starts to change.



Week 6: Fighting Nausea During Pregnancy



Avoid spicy and fatty foods. Also try to wake up early in the morning so you can get up early. The empty stomach will become more nauseous. Eat often and less. Feed small portions throughout the day. Try to stabilize fluid intake to avoid dehydration.



Week 7: Digestive Distress and Constipation Problems in Pregnancy



Suddenly indigestion and gas may start. You should prefer non-gas foods and you should not eat or sleep to prevent your stomach from souring. You should also drink plenty of water again, so that the stool is thick. Constipation will cause unnecessary pain.



Week 8: Beginning of Craving in Pregnancy



Chocolate, pickles, ice cream or pineapple eri Pregnancy requests can clarify your taste buds. In moderation, try to eat everything you want, but do not consume unhealthy junk food.



Week 9: Transition to Energy-Providing Foods in Pregnancy



To avoid consuming energy levels of your pregnancy; you should consume plenty of protein, vitamins and useful fats. Talk to your doctor about whether or not to take supplements.



10. Week: Frequent Urination in Pregnancy



You may often have to leave the table at parties or family dinner. For this, try to go to the toilet before the urine arrives. You will benefit.



Week 11: Super Foods During Pregnancy



12 super foods in the pregnant diet: red meat, lentils, yogurt, salmon, avocado, oats, beans, nuts, mango, carrots, peppers and water.


Week 12: Weight Gain



Don't be afraid of slow and steady weight gain. You can start exercising slowly.



DO YOU HAVE TO SUPPLY ANY VITAMIN?



Yes, you should take two important supplements during your pregnancy:




400 micrograms (mcg) of folic acid per day for the first 12 weeks


10 mcg vitamin D per day during pregnancy




You may want to take a pregnancy multivitamin that includes folic acid and vitamin D, as well as vitamins such as iron, calcium, vitamin C and zinc. However, you should consult your doctor for this. Your body absorbs three times more iron than normal during pregnancy. Therefore, iron deficiency anemia is very common in pregnancy. You should do a blood test for this and if you have iron deficiency, your doctor may prescribe iron supplements.



Iron deficiency: Red meat, fish, eggs, beans, legumes, green vegetables, peanuts and whole grains enriched are all very good sources of iron.



Iodine supplementation is not recommended. Because too much iodine intake can cause thyroid problems. Instead of iodine supplements, try to include iodine-rich foods such as dairy products and fish in your weekly diet.



Ask your doctor about any special supplements you may need if you have any of the following diseases or conditions:




Vegan nutrition or vegetarianism


Limited nutrition (for food intolerance or religious reasons)


Diabetes or gestational diabetes


If you have a history of neural tube defects in your family or spouse's family


If you have anemia




Are there foods that should not be eaten during pregnancy?



It may not be reliable for the mother or baby because there are some foods that you will have to leave during pregnancy.

Unpasteurized milk and cheese or ripe cheeses; may contain a dangerous bacteria called listeria. Avoid cheeses with a white crust such as Brie and soft, blue-veined cheeses like roquefort.


Smoked or undercooked meats; Toxoplasmosis, a disease that can cause complications in pregnancy and childbirth. Also, be sure to cook ready meals thoroughly.


Shellfish such as oysters and shrimps; bacteria and viruses. Unfrozen ones should be avoided before making them, as they may contain interference. Most of the sushi sold in stores is safe, but if you have any doubts, it is best not to risk your baby. Smoked fish is safe to eat during pregnancy.


Avoid raw or undercooked eggs: Some eggs may cause food poisoning, such as salmonella. Avoid foods made from raw eggs, such as homemade mayonnaise. Salmonella other foods that may cause food poisoning; raw shellfish and raw or undercooked meats.


Shark, swordfish and marlin contain insecure mercury levels that can affect your baby's nervous system. The tuna also contains mercury, so it is best to eat four tin tuna or two fresh tuna each week.


Do not eat products such as liver, sausage and fish oil supplements. The liver may contain a large amount of retinol, an animal form of vitamin A. But surpluses can be harmful to your developing baby.


You should stop drinking alcohol during pregnancy. There's no way to know how much alcohol is safe. However, the more you drink, the higher the risk of your baby's long-term health problems. During the first trimester, alcohol can also increase the risk of miscarriage. Therefore, experts recommend that you avoid them while you are pregnant.


Do not consume more than 200 mg of caffeine per day. You can consume about two cups of tea or instant coffee. Green tea and energy drinks also contain caffeine, so check their labels when choosing what to drink. Instead, you can switch to decaf drinks.




Some studies suggest that overcooked starchy foods may be associated with “low birth weight.. This is because it contains a compound called acrylamide found in foods such as potatoes and in toasted bread, oven baked, roasted or grilled bread at high temperatures.



Further research is needed to be sure of the risks that acrylamide poses to you and your baby. However, it is easy to lower acrylamide levels in your diet, you should note.



Do not overcook starchy foods. For example, fry the potatoes and chips until only a light color and eat toast that has not turned dark. Prepare pre-packaged foods that need to be fried or heated in the oven according to the cooking instructions.



Since processed food contains acrylamide, do not eat too many packs of biscuits or ready meals. Also do not consume instant soup.



Store potatoes in a dark, cool and dry place, but do not store in the refrigerator. Storing potatoes in the refrigerator can increase the amount of sugar they contain, which can result in higher acrylamide when you cook them, fry them or bake them.



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Can pregnant women eat honey? Honey for babies

Many parents are aware that infants under the age of 1 should not eat honey because they are at risk of food poisoning. Can pregnant women eat honey?

Many parents are aware of the fact that infants under the age of 1 should not eat honey because they are at risk of food poisoning. Honey contains a certain type of bacteria that can cause food poisoning in infants. Under the age of 1, babies' digestive systems are not sufficiently developed to safely process all bacteria in raw honey, so it is recommended that no baby under the age of 1 should eat honey. Can pregnant women eat honey?

However, parents may wonder if babies cannot eat honey and whether the same rules apply to unborn babies. Does a pregnant woman eat honey hurt her or her unborn baby?


Why is honey dangerous?
According to some experts, the main risk of honey is that it contains bacteria that can cause food poisoning because it is raw food. Food poisoning is a disease that causes paralysis in the body.

When bacterial spores are present in the body, they produce botulinum neurotoxin, which is dangerous to humans and causes paralysis in the body. Food poisoning is actually caused by a bacterium found in soil and dust, so it is almost always around.

Even after cleaning, it can be found on almost any home surface, from carpets to benches. For healthy children and adults, swallowing bacteria is generally not harmful and does not actually cause symptoms of botulism (food poisoning).

However, adults and children are different from babies. Some babies are more susceptible to developing the disease after eating botulism spores. Honey is known to contain some Clostridium spores, so there is a risk for infants, because it directly introduces spores into the digestive tract.

When spores enter the digestive tract of a baby, they can grow more easily and produce botulism toxin, a dangerous substance that causes symptoms.


Can pregnant women eat honey?
If you are pregnant or are planning to become pregnant in the near future, you probably have heard a lot about the rules about what women can eat during pregnancy.

The actual advice of doctors and medical professionals as to which foods will be most beneficial for both mother and baby during pregnancy provides warnings about foods that may actually harm the unborn child.

Unfortunately, all the advice about what to eat and what you shouldn't eat can be confusing, especially if you're a first-time mom. Even for mothers who have been pregnant before, the rules about nutrition and the best foods chosen for your baby are always changing. Yes, pregnant women can eat honey.

A woman's digestive system can handle bacteria. The gut of an adult is well established. An adult is more likely to have protective flora in the intestine, which prevents the growth of spores and prevents the development of botulism.

Botulism toxin is not likely to pass on to the baby. According to a study conducted in Canada Family Medicine, botulinum toxin makes it very difficult to reach the baby through the placenta. This means that although a woman eats honey and has spores of botulism in her own body, she cannot reach the baby.

Benefits of honey
In fact, there are several benefits that can be found in eating honey. Honey is thought to contain some nutritional benefits. It was observed that eating honey can help with diseases such as asthma, have some benefits in helping wounds to heal and soothe coughs and sore throats.


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Top 5 Vitamins to Use in Pregnancy

What is Prenatal Vitamin?
Prenatal vitamins are multivitamin supplements suitable for pregnant women. Compared to other multivitamins, they also contain some nutrients that are needed more during pregnancy. Before birth, these vitamin medications can be prescribed by your doctor or you can use vitamin pills according to your needs. You can use a prenatal vitamin every day during pregnancy, but you should also ask your doctor for approval. You can also start using these supplements if you are planning to become pregnant (1).

Top 5 Vitamins You Can Use During Pregnancy
Your body uses vitamins, minerals and other nutrients from food to stay strong and healthy. During pregnancy, your baby grows and uses almost all these vitamins, minerals and other nutrients with you. So during this period you need more vitamins and minerals than ever before. Prenatal supplements and vitamin medications help to provide you with the right amount of nutrients you need during pregnancy. In addition, if you are a vegetarian, or if you are allergic to any nutrients and you cannot eat well enough, your doctor may ask you to use supplements to help you get more nutrients.

The best vitamins you can take during pregnancy:

1. Nature’s Supreme Prenatal DHA with Vitamin D3 1000 Mg 60 Capsules

Nature’s Supreme Prenatal DHA with Vitamin D3 1000 Mg 60 The capsule is a prenatal supplement containing additional vitamin D3 that can help you maintain your DHA levels adequately during pregnancy. Contains patented MEG-3 fish oil raw material and does not smell. The price per service is 1.30 TL.

2. Nature’s Supreme Folic Acid 400 Mcg 180 Capsules

Nature’s Supreme Folic Acid 400 Mcg 180 Capsule is a supplement that helps to increase the levels of folic acid that are highly needed during pregnancy. Hence reduces the risk of neural tube defects. Folate also contributes to the reduction of fatigue and fatigue. Price per service is 0,27 TL.

3. Solgar Folate (Metafolin®) 400 Mcg 50 Tablets

Solgar Folate (Metafolin®) 400 Mcg 50 Tablet is a supplement containing folate, the active form of folic acid. Folate helps normal blood formation, normal amino acid synthesis and the normal functioning of the immune system. The price per service is 1.32 TL.

4. Ocean Mummy Multivitamin 30 Capsules

Ocean Mummy Multivitamin 30 Capsule contains 10 different vitamins and 4 different minerals and is suitable for the use of mothers. One of the best multivitamin supplements, DHA, folic acid, iodine, iron and vitamin D3 are among the vitamins to be taken during pregnancy.

5. Nature’s Bounty Gentle Iron 17 Mg 60 Capsule

Nature’s Bounty Gentle Iron 17 Mg 60 The capsule is a complex supplement containing iron minerals. It also contains folic acid, vitamin C and vitamin B12. Therefore, you do not need to use a different vitamin B12 pill. Also vitamin C increases the body's absorption of iron. In this way, the iron needed during pregnancy provides quite effectively. Price per service is 0,82 TL.

Which Vitamins and Nutrients are Important in Pregnancy?
All vitamins and minerals are of particular importance to you during this period, but the following six different vitamins and minerals play an extra role in the growth and development of your baby during pregnancy:

Folic acid
Iron
Calcium
Vitamin D
DHA
Iodine
Folic Acid During Pregnancy
pregnancy-folic-acid

Folic acid is a vitamin B that every cell in your body needs for healthy growth and development. Taking folic acid medications early in pregnancy and before pregnancy can help prevent birth defects in the brain and spine, called neural tube defects (also called NTD). Some studies show that folic acid intake can help prevent heart defects and birth defects such as cleft lip in your baby. To help prevent neural tube defects, you can take a vitamin supplement containing 400 mcg of folic acid each day, starting from 1 month before conception to the 12th week of pregnancy.

During the rest of your pregnancy, take a prenatal vitamin containing 600 mcg of folic acid daily. Folic acid only works to prevent neural tube defects during the first few weeks of pregnancy. In the following process, 600 mcg of folic acid is required daily to help your baby grow and develop. (1)

If you are at high risk of having a baby with NTD, take 4000 mcg of folic acid daily to help prevent neural tube defects. Start taking this amount of folic acid three months before you get pregnant and continue until the 12th week of your pregnancy. Of course, do not forget to consult your doctor and learn how to safely take so much folic acid. Taking a large number of prenatal vitamins in an unconscious manner is not very safe as it can give your health. So your doctor can help you determine the best and safest way to get the right amount of folic acid. The following conditions indicate that you are at high risk for NTD:

If you have had an NTD pregnancy in the past
If you or your partner has an NTD
If your spouse has a child with NTD.
You can also get folic acid from food. Some foods are enriched or fortified in folic acid and some other vitamins and minerals. Be sure to check the supplemental information or the ingredient label to see how much folic acid you have taken from these foods. Some foods that are enriched with folic acid are:

Bread
Cereals
Coarse-grained corn flour
Fame
Pasta
White rice
You can also get folic acid from some fruits and vegetables. When folic acid is naturally present in a food, it is called folate. Some folate sources include:

Green leafy vegetables like spinach and broccoli
Lentils and beans
Orange juice
Iron during pregnancy
Pregnancy-iron

Iron is a mineral. Your body uses iron to make hemoglobin. Hemoglobin is a protein that helps transport oxygen from your lungs to the rest of your body. During pregnancy, you should take twice as much iron as before pregnancy. When you are pregnant, your body needs iron to produce more blood, so your body can supply oxygen to your baby. Your baby also needs iron to obtain its own blood. During pregnancy you need 27 milligrams of iron every day. Most prenatal vitamins contain iron in these amounts. You can also use only iron medication or you can buy iron from some foods. Some of the iron-containing foods are:

Lean meat, poultry and seafood
Corn flakes, bread and pasta enriched with iron content
Green leafy vegetables
Beans, nuts, raisins and dried fruits
If you do not get enough iron during pregnancy, you may experience the following conditions:

You can get infection.
You may experience anemia. This indicates that you have very little iron in your blood.
You'il feel tired. This means that you may feel really tired or exhausted.
You can perform premature birth. This means that your baby may be born much earlier than the 37th week of pregnancy.

Calcium during pregnancy
Calcium is a mineral that helps your baby's bones, teeth, heart, muscles and nerves develop. (2) During pregnancy, 1,000 milligrams of calcium is required each day. You can meet this amount by taking your prenatal vitamin, using calcium medicine and consuming foods containing calcium. The best sources of calcium are:

Milk, cheese and yogurt
Broccoli and cabbage
Orange juice enriched with calcium
If you don't get enough calcium during pregnancy, your body gets it from your bones and gives it to your baby. This can lead to health problems such as osteoporosis later in life. In this case, your bones become thinner and may break easily.

Vitamin D during pregnancy
D-vitamin during pregnancy

Vitamin D helps your body absorb calcium. It also helps to protect the nerves and muscles in your body and supports the immune system. Your immune system protects your body from infections. Your baby needs vitamin D to help grow bones and teeth. Vitamin D deficiency is common in pregnancy. During pregnancy, every day 600 IU (international unit) vitamin D is required. You can get this amount from food or your prenatal vitamin. You can also use only vitamin D remedies. The best sources of vitamin D are:

Oily fish like salmon
Milk and cereal products enriched with vitamin D
When your skin comes into contact with sunlight, your body produces vitamin D. But too much sun can cause skin aging and cancer, so it's a good idea to take vitamin D from food or prenatal vitamins during pregnancy.

DHA during pregnancy
Pregnancy-dha

DHA means docosahexaenoic acid. It is called omega 3 fatty acid that helps to grow and develop. You need 200 milligrams of DHA every day to help your baby develop brain and eyes during pregnancy. Not all prenatal vitamins contain DHA, so you may need to take an extra DHA supplement. However, you should first consult your doctor. In addition to supplements, you can consume foods containing DHA. The best sources of DHA are:

Low-mercury fish such as salmon, trout, anchovies and halibut
DHA-enriched orange juice, milk and eggs

Iodine during pregnancy

Iodine is a mineral that your body needs to produce thyroid hormones. You need iodine during pregnancy to help your baby's brain and nervous system develop. The nervous system (brain, spinal cord and nerves) helps your baby move, think and feel. During pregnancy, you need 220 mcg iodine every day. Not all prenatal vitamins contain iodine, so be sure to eat foods that contain iodine. If you need to take an iodine supplement, consult your doctor. Some of the foods containing iodine are:

The fish
Milk, cheese and yogurt
Enriched cereals and breads
Iodized salt



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Folic acid use during pregnancy is vital for the baby

For the development of the central nervous system of the baby in the mother's womb, it is very important to take folic acid especially from the first weeks of pregnancy. Because folic acid deficiency can lead to neural tube defects in the infant group.

Gynecology Obstetrics and IVF Specialist states that folic acid should be taken every day because it is not stored in the body and more than normal is needed during pregnancy. Dr. Dr. Bülent Berker, fetus due to folic acid deficiency in pregnant women “neural tube defects (NTD) toplan under the name of a number of abnormalities may occur, he said.

In addition, preeclampsia in these pregnant women that occur during pregnancy and life-threatening high blood pressure that develops more frequently transfers. Berker explained why folic acid is important:

Sinir The nervous system structure in which the brain and spinal cord develop is called a neural tube. The neural tube defects, one of the congenital anomalies that have serious health consequences, are seen as a result of this tube which must be closed until the end of the fourth week of life that starts in the uterus. Anencephaly, encephalocele and spinabifida are among the most common NTDs. Folate deficiency is a nutritional maternal risk factor for fetal NTD. Folate is a water-soluble vitamin B, but its deficiency can be remedied by consumption of vitamin supplements or supplementary foods. It is stated that increased folic acid consumption during pregnancy decreases NTDs and high amounts of folic acid prevent the risk of developing NTD in subsequent pregnancies. Neural tube defects may not be caused solely by folic acid deficiency. It should be kept in mind that neural tube defects may occur in an infant due to other reasons. These include the presence of insulin-dependent diabetes in the mother, the diagnosis of neural tube defects in previous pregnancies, overweight or obesity, a history of high fever in the first weeks of pregnancy or the use of antiepileptic drugs. ”

WHICH FOLIC ACID IS IN FOOD?

Folic acid deficiency or neural tube defect anomaly previously detected in women who gave birth to a baby, at least 3 months before the date they intend to become pregnant should begin folic acid intake. Berker said:

“Fresh green vegetables are a source of folic acid, but reduce the amount of long-term cooking and long-standing foods. In order to meet daily needs, folic acid is the most concentrated foods liver and other organ meats, dried legumes, nuts and nuts such as hard shell fruits, green vegetables such as spinach and brussels sprouts, and especially citrus fruits and unrefined (extracts and bran) cereal products and potatoes. Citrus fruits are also rich in folic acid. Orange, grapefruit and lemon fruits can be consumed daily and folic acid needs can be met. Folic acid deficiency is generally seen in people with digestive system disorders and during pregnancy. Since natural foods cannot completely cover the folic acid deficit of the pregnant woman, it would be appropriate to take them as pills from the first weeks of pregnancy. ”

WHEN AND HOW TO USE FOLIC ACID?

Berker noted that the recommended timing for folic acid use is one month before pregnancy and the first trimester of pregnancy. We recommend using folic acid 0.4 mg / day during the first trimester of pregnancy in planned pregnancies. However, we recommend 0.4 mg folic acid daily in the first trimester of pregnancy, and 4 mg folic acid in the first trimester of pregnancy, especially in women with a history of giving birth to NTD in the past. Pregnant women with epilepsy (epilepsy) should take 1 mg of folic acid daily. If folic acid is used in high doses in pregnant women with epilepsy, it reduces the effectiveness of antiepileptic drugs. On the other hand, women taking antiepileptic drugs are at risk for folic acid deficiency. Therefore, folic acid dose should be well adjusted and followed closely in epilepsy patients. Most of the pregnancies are unplanned in our country, so educating women of reproductive age with foods rich in folic acid and advising them about nutrition will reduce the rate of babies with NDT. The use of folic acid should last until the end of the third month (12th week of pregnancy)..


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Pregnant and New Mothers Must Eat 9 Foods

Pregnant women and new mothers have to think and calculate what they should not eat or eat among all those fatigue, excitement and long to-do lists. The nutrients on our list have important nutritional values ​​both for pregnant and new mothers and for everyone. All you have to do now is to incorporate these nutrients into your meals.

Here are 9 important nutrients you shouldn't miss from your meals!
1. Yogurt: During pregnancy, the body needs calcium. Yoghurt is rich in calcium as well as being fermented and is rich in probiotic bacteria and helps strengthen the immune system.

2. Dark Green Vegetables: Dark green leafy vegetables such as black cabbage and chard are rich in calcium, fiber, A and C vitamins. Dark green vegetables that contain high levels of anti-oxidants are also rich in folic acid, which helps to improve the nervous system of breast-sucking babies.

3. Eggs: Eggs contain high levels of vitamin A, iron and protein. Since the need for protein increases during pregnancy, taking sufficient protein will decrease the desire for sugar in the body.

4. Fish: Oily fish such as salmon, sardine, trout, herring are rich in omega-3 fatty acids that are important for brain tissue and brain development. However, pregnant or breastfeeding women should not consume more than two servings a week of fish with low levels of mercury. They should also avoid consuming more red meat (tuna) fish, as fish with high levels of mercury can damage the development of the baby's nervous system.

5. Lamb Meat: Lamb meat is a great source of vitamin B12, iron and zinc. Zinc is very important for growth because zinc is used in DNA / RNA synthesis and protein synthesis.

6. Sweet Potato: Sweet potato, now easily available, is very rich in both vitamin A and vitamin E.

7. Avocado: Avocado rich in potassium, folic acid and vitamin C also contains lutein, which is important for eye health.

8. Legumes: Legumes are an important source of protein, folic acid and vitamin C for vegetarians.

9. Dried Nuts: Different types of nuts are important in terms of different nutrients. For example, walnut contains a high percentage of omega-3 fatty acids, almond calcium, hazelnut oil is high.


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Diet during pregnancy, Slimming, Nutrition

Pregnancy is perhaps the first and only special process a woman can experience. It's so special that it's nothing like any other thing in your life. Neither the day he first started school, nor the moment he learned that he had won a university, nor was he married, nor graduated, nor his first day of work; no one can be a source of life as much as having a child. Of course, this most important stage of life also has a challenging process. In this process, the woman is obliged to take good care of both herself and her baby. The weight problem, which never ceases to be a problem in any period of her life, is one of the problems added to the pregnant woman during this pregnancy. Every pregnant woman gets more or less weight. Weight gain is very different in every pregnant woman as in any normal woman. Because everyone has a unique metabolism, genetics, lifestyle, pace of life, physical characteristics.

Addition of factors such as gestational age, whether the pregnancy is risky or the growth rate of the baby becomes very specific for a pregnant woman. Consequently, pregnancy becomes a completely different experience for every woman. Even different pregnancies for the same woman may have different characteristics.

Weight gain status of women during pregnancy is very diverse. For example, some pregnant women gain weight very quickly in the first weeks of pregnancy, and then their weight gain slows down. Some pregnant women may gain little or no weight in the first months due to nausea and sometimes even lose weight. Some pregnant women can gain weight quickly during pregnancy. The thing that doesn't change in any way is that pregnant women gain weight. And this can be a problem in women. Pregnant women who do not gain weight and lose weight during her life, dieting, balanced nutrition, doing sports, applying various weight-loss methods, all the efforts of a pregnant woman fall into the water. But the pregnant woman should not forget that the happiness and pride of bringing an individual into the world is worth everything. This does not mean that she should eat whatever she wants and gain as much weight as she likes during pregnancy. But the process in which a person is most free, to live to the fullest is undoubtedly pregnancy. Keeping pregnancy within certain limits is very important for a healthy baby and birth.

Do not diet during pregnancy is not recommended by any doctor or person. According to the meaning of the word diet, the person's form, excess weight or maintaining the current ideal weight does not apply to pregnant women. But a pregnant woman can create her own diet concept. Diet during pregnancy should not necessarily lose weight in the normal sense. Pregnants can also create their own diet. The first aim of this diet is to prevent the pregnant woman from gaining excess weight and to ensure that she gains weight regularly and slowly. Nutrition during pregnancy should never be to avoid food types. Nutrition during pregnancy should be in the form of eating as much as necessary. Because you can't ban anything on a pregnant woman. Because of her pregnancy, she may want to eat something she doesn't normally eat. This is due to prolactin, progesterone hormones secreted in pregnant women. In addition, the superstitious belief that a pregnant woman is unhealthy and one side will be born when she cannot eat something that a pregnant woman wants. While this is certainly not a scientific aspect, it is a humorous view that suggests that pregnant women are the most free people to eat.

Weight loss in the first months of pregnancy is a condition that can be seen. Due to some hormones that increase during pregnancy, pregnant woman cannot be fed regularly due to nausea and stomach burns in pregnant woman and weakens as a result. These nausea complaints sometimes end in the first months of pregnancy and sometimes may continue until birth. Consequently, the pregnant woman may have gained very little weight at the end of pregnancy. However, this is not desirable because the baby needs to gain weight and develop regularly for 40 weeks. The pregnant woman feeds the baby she carries in her belly with the help of a umbilical cord formed between them. With this umbilical cord, the baby is fed with blood as every food that the mother eats passes into the blood. Therefore, the baby, all kinds of vitamins, minerals, proteins, carbohydrates, fats necessary for the development of blood groups through the blood.

In healthy progression, women should gain weight between 9 and 13 kilos. Values ​​above or below this may be a risk for both the mother and the baby. Mothers weighing less than 9 kilos may not be able to eat well for various reasons and therefore not be able to feed their baby well. In pregnant women who gain more than 13 kilos in weight, both the birth event becomes difficult and causes the baby to gain more weight. In addition, overweight mothers after birth may have difficulty in losing these weight. Considering postpartum depression, excess weight can be easily turned into a nightmare for mothers. Therefore, it is the goal of every pregnant woman to give birth easily, to look after her baby easier and to gain the ideal weight in terms of her own psychology. In addition, overweight babies are at increased risk of developing diabetes, blood pressure, heart and obesity in the future.

In general, about 4-5 kilos of the weight taken during pregnancy goes immediately after birth. It is 4-5 pounds; baby's weight, water, edema in the mother's body. For a mother who weighs an average of 10 pounds during pregnancy, this number is only half of the weight she receives. Therefore, even after birth, the mother has to pay attention to her diet. While doing this, of course, it should be remembered that she was pregnant and breastfeeded her baby. The mother who tries to lose weight very fast cannot get back the energy she lost during the birth, cannot breastfeed her baby efficiently and maintain her daily tempo. Therefore, if the mother loses her health, the baby is affected as much as she does. Breastfeeding is the most effective method of losing weight after birth. Scientifically, it is known that breastfeeding burns energy, calories and therefore weakens. A breastfeeding mother gives 500-1000 ml of milk per day. When breastfeeding, the mother consumes 3 calories per 1 ml of milk. Therefore, a breastfeeding mother consumes at least 1500 calories per day. This corresponds to approximately 140 minutes of moderate walking. So a breastfeeding mother spends 1500 calories per day, even if she doesn't do any sports. Therefore, this means that he can lose weight regularly. But that doesn't mean your mom's never gonna play sports. After the birth, the mother may start to exercise at a slow pace within 1-2 weeks if she gave normal birth, and within 1 month if she gave a cesarean section. Not only for women who give birth to all people with the sport must be done thanks to the mother can both get rid of psychologically and also can look after the baby more efficiently.

Apart from risky pregnancies, any pregnant can do sports. Of course, heavy fitness spores are not recommended during pregnancy. Walking at a light tempo and swimming at a light tempo are among the sports that can be done during pregnancy. Regular sports during pregnancy slows down weight gain and also helps birth. Exercise in pregnancy, balanced diet with excessive weight gain is prevented. What is important in nutrition during pregnancy is to consume quality foods. For example, eggs, milk, yogurt, cheese, red meat and white meat from the protein group should be consumed regularly by pregnant women. Vegetables from the group of carrots, tomatoes, zucchini, greens, celery, leek, green beans, kidney beans, such as high quality foods. As for every person, carbohydrate is a limited nutrient group for pregnant women. Unnecessary pastries, bread, fries, sugary foods, fats only lead to unnecessary weight gain during pregnancy. In addition, when these food groups are consumed too much, it can cause diabetes which is dangerous in pregnancy.


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Eating nuts during pregnancy can increase children's intelligence

According to a new study in Spain, eaten during pregnancy, nuts, positively affect children's intelligence in the long term.

Barcelona Global Health Institute in the research, the first 3 months of pregnancy in the children of hard-shell eating mothers' attention, short-term memory and cognitive functions were more advanced.

In the study, 2200 pregnant women and their children in Spain were tested at the age of 18 months, 5 and 8 years after birth.

Florence Gignac, who conducted the research, stressed that this was "the first study on the benefits of eating nuts during pregnancy for the child's brain development in the long term."

Gignac said the following about the research:

"During pregnancy, the brain undergoes a series of complex processes, the mother's nutrition is an important factor in the development of the baby's brain and has long-term effects.

"The nuts we studied in the study were nuts, almonds, hazelnuts, peanuts and pine nuts.

"We believe that their benefit is due to the fact that these nuts contain a high proportion of folic acid and fatty acids such as omega-3 and omega-6.

"These substances accumulate in brain tissue, especially in the anterior part of the brain, which is responsible for memory and executive functions."

In the study, the mentioned benefit, three times a week in the first 3 months of pregnancy, eating close to 30 grams of hard-shell eating mothers who are said to have been identified.

Nuts are known for their ability to reduce the risk of hypertension, oxidative stress and diabetes in adults as well as to protect against cognitive impairment due to aging.

Nuts increase sperm quality
Healthy Walnuts


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13 foods you should eat during pregnancy

Maintaining a healthy diet is very important during pregnancy. During pregnancy, your body needs additional nutrients, vitamins and minerals. Inadequate nutrition may adversely affect the baby's development. Poor eating habits and excessive weight gain can also risk delivery of pregnancy diabetes and complications of pregnancy or childbirth. Choosing healthy and nutritious foods ensures the health of you and your baby. Here are 13 nutritious foods to eat when you are pregnant ...

1. Dairy products
During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. Dairy products contain two kinds of high-quality proteins: casein and whey. Milk is the best source of dietary calcium and provides high amounts of phosphorus, various B vitamins, magnesium and zinc. Yogurt is one of the most useful foods especially for pregnant women. It contains more calcium than other dairy products. Some yoghurt varieties contain probiotic bacteria that support digestive health. Taking probiotic supplements during pregnancy can reduce your risk of complications such as preeclampsia, pregnancy diabetes, vaginal infections and allergies.


2. Legumes
This food group includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent sources of body-based fiber, protein, iron, folate (B9) and calcium. The body needs these nutrients during pregnancy. Folate is one of the B vitamins (B9). It is especially important for the health of the mother and fetus in the first months. However, most pregnant women do not consume sufficient amounts of folate. Inadequate folate intake may cause your child to become more susceptible to infection and disease later. In addition, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.


3. Sweet potato
Sweet potatoes are rich in beta-carotene, a plant compound that is converted into vitamin A in your body. Vitamin A is essential for growth and differentiation of most cells and tissues. Pregnant women are generally recommended to increase their vitamin A intake by 10–40 percent. Therefore, beta-carotene is a very important source of vitamin A for pregnant women. Sweet potatoes are an excellent source of beta-carotene. In addition, sweet potatoes contain fiber that can increase fullness, reduce blood sugar spills and improve digestive health and mobility.


4. Salmon fish
Salmon is rich in omega-3 fats. Most people, including pregnant women, do not get enough omega-3 in their diet. However, pregnant women are generally advised to limit their intake of seafood twice a week because of mercury and other contaminants found in oily fish. Fish is also a good source of vitamin D.

5. Eggs
The egg contains a portion of almost every nutrient you need. A large egg contains 77 calories, quality protein and fat. It also contains many vitamins and minerals. Eggs are a great source of choline. Choline is essential for many processes in your body, including brain development and health. Low choline intake during pregnancy may increase the risk of neural tube defect and possibly cause impaired brain function in the infant.


6. Broccoli
Broccoli and green vegetables such as dark, cabbage and spinach contain most of the nutrients that pregnant women need. They include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. In addition, broccoli and green leafy vegetables are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion. Because of their high fiber content, these vegetables can also help prevent constipation, a common problem among pregnant women. Consumption of green leafy vegetables has also been associated with a reduced risk of birth weight.


7. Lean meat
Beef and chicken are good sources of protein. In addition, beef is rich in iron, choline and other B vitamins. All of these are required in higher amounts during pregnancy.

Iron is a basic mineral used by red blood cells as part of hemoglobin. It is important to deliver oxygen to all the cells in your body. Low iron levels in early and moderate pregnancy can lead to iron deficiency anemia that doubles the risk of preterm birth and miscarriage. However, eating red meat regularly can help to increase the amount of iron obtained. Eating foods rich in vitamin C, such as oranges or bell peppers, also increases the absorption of iron.


8. Fish oil
Fat is rich in EPA and DHA, the omega-3 fatty acids necessary for the baby's brain and eye development. A single portion of fish oil (one tablespoon or 15 ml) contains the required amount of omega-3 fatty acids, vitamin D and vitamin A. Fish oil is a particularly important supplement for women who do not eat seafood.


9. Fruits
The fruits are full of healthy carbohydrates, vitamin C, fiber and antioxidants. Fruits often contain a high amount of vitamin C, which helps your body absorb iron. Vitamin C is also important for skin health and immune system. Fruits include water, carbohydrates, vitamin C, fiber, vitamins, antioxidants and herbal compounds. They can help pregnant women increase their food and water intake.


10. Whole grains
Eating whole grains can help pregnant women meet particularly increased caloric requirements. Unlike refined grains, whole grains are full of fiber, vitamins and vegetable compounds. Oats and quinoa also contain significant amounts of protein during pregnancy. Whole grains are often rich in vitamin B, fiber and magnesium. They are often lacking in the nutrition of pregnant women.


11. Avocado
Avocado contains too many monounsaturated fatty acids. In addition, fiber, vitamin B (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C is also high. Avocado is an excellent choice for pregnant women because of its high healthy fat, folate and potassium content. Healthy fats help the baby build skin, brain and tissue, and can help prevent folate neural tube defects.


12. Dried fruit
Dried fruits are usually high in calories, fiber and various vitamins and minerals. A piece of dried fruit is just dehydrated and contains the same amount of nutrients as fresh fruit in a much smaller form. Therefore, one serving of dried fruit can provide a large portion of the intake of many vitamins and minerals, including folate, iron and potassium. Dried fruit can be very useful for pregnant women because of the nutrient density. Be sure to limit your portions and avoid candied varieties to avoid excessive sugar intake.

13. Water
During pregnancy, the blood volume increases. Therefore, it is important to stay hydrated properly. Your fetus usually gets everything it needs, but if you don't monitor your water intake, you may be dehydrated. Symptoms of mild thirst include headache, anxiety, fatigue, bad mood, and low memory. In addition, increasing your water intake can help relieve constipation and reduce your risk of frequent urinary tract infections during pregnancy.


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What Supplements Can Be Used During Pregnancy ?

Pregnancy can be one of the most exciting and happy experiences in a woman's life. But at the same time, this process can be a confusing and overwhelming time frame for some mothers.

The Internet, magazines and advertisements provide women with a lot of advice on how to stay healthy during pregnancy.

Although most women know that high levels of mercury-containing seafood, alcohol and smoking are prohibited during pregnancy, many are unaware that certain vitamins, minerals and herbal supplements should also be avoided.

Information about which supplements are safe and which components have changed or not has been made more complicated.

In this article; we will try to explain which supplements should be taken during pregnancy and which are safe.

Why Use Food Supplements During Pregnancy?
Consuming the right foods is important at every stage of life, especially when it comes to pregnant women. Because pregnant women have to feed both themselves and their developing babies.

Prenetal vitamins such as specially formulated multi-vitamins may be recommended to meet the growing needs of micronutrients, especially during pregnancy.

Pregnancy Increases Nutritional Requirement
During pregnancy, a woman's macro nutrient intake needs are increasing significantly. These macronutrients include carbohydrates, proteins and fats.

For example; For non-pregnant women, the recommended protein intake of 0.8 grams per kilogram should be increased to 1.1 grams per kilogram during pregnancy.

However, the need for micronutrients containing vitamins, minerals and trace elements is increasing more than the need for macronutrients.

Vitamins and minerals support maternal and fetal growth at every stage of pregnancy and are essential to support critical functions such as cell growth and cell signaling. (one)

While some women can meet this growing demand with a well-planned and nutrient-intensive diet, others cannot.

Some pregnant women may need to take vitamin and mineral supplements for a variety of reasons, including:

Nutritional deficiencies: Some women may need to use supplements after vitamin or mineral deficiency values ​​appear as a result of a blood test. Correction of these deficiencies is critical, as the lack of certain nutrients (such as folate) is associated with birth defects.
Hyperemesis gravidarum: This complication of pregnancy is characterized by nausea and vomiting. May cause weight loss and nutrient deficiency.
Dietary restrictions: Women who follow certain diets, including vegans and those with food intolerance and allergies, may need to use vitamin and mineral supplements to prevent possible micronutrient deficiencies.
Smoking: While it is absolutely critical that mothers do not smoke during pregnancy, those who continue to smoke need more nutrients, such as vitamin C and folate.
Multiple pregnancies: Women with multiple babies need more micronutrients than women with one. The use of supplements in these women is often necessary to ensure optimal nutrition for both mother and infant.
Genetic mutations such as MTHFR: MTHFR is a gene that converts folate into a form that the body can use. Pregnant women with this gene mutation may need to be supplemented with a particular folate form to avoid complications.
Malnutrition: Women who prefer to eat undernourished or low nutritional value may need to use vitamin and mineral supplements to prevent deficiencies.
In addition, experts in a congress on the subject; recommends that all pregnant women take a prenatal vitamin and folic acid supplement. It is recommended to fill the feeding gaps and prevent birth defects such as ina spina bifida..

For these reasons, many pregnant women may turn to the use of vitamin and mineral supplements.

Supplements that are considered safe to use during pregnancy
Just like medicines, all micronutrients and herbal supplements should be approved by your doctor and inspected to ensure that they are taken in safe amounts.

You should always use your food supplements in favor of brands that have proven quality standards for human health!

1. Prenatal Vitamins
The question of what is prenatal vitamins is a question that should be answered especially for women. Prenatal vitamins (prenatal vitamins) are multi-vitamins specially formulated to meet the growing demand of micronutrients during pregnancy.

It is designed for women to be taken before pregnancy, pregnancy and lactation.

Observational studies; Prenatal vitamin supplements have been shown to reduce the risk of preterm labor and preeclampsia. Preeclampsia is a potentially dangerous complication characterized by high blood pressure and possible protein in urine. (2nd)

Although prenatal vitamins are not intended to replace healthy eating, these vitamins can help prevent nutritional gaps by providing extra demanding micronutrients during pregnancy.

Because prenatal vitamins contain the vitamins and minerals that pregnant women need, it may not be necessary to take additional vitamins or mineral supplements unless advised by your doctor.

Prenatal vitamins are often prescribed by doctors and are available without prescription.

2. Folate
folate; It is a B vitamin that plays a complementary role in DNA synthesis, red blood cell production and fetal growth and development.

Folic acid is the synthetic form of folate found in many supplements. The active folate in the body is converted to the L-methylfolate form.

To reduce the risk of congenital abnormalities in pregnant women such as neural tube defect, cleft palate and heart problems, it is recommended that folic acid is used in the form of 600 folg folate or folic acid pill during pregnancy. (3)

In the review of five randomly selected studies involving 6,105 women; Daily use of a certain amount of folic acid supplements has been associated with a reduced risk of neural tube defects. In addition, there were no adverse side effects from folic acid use. (4)

Although adequate folate can be obtained with nutrition, most women do not eat folate-rich foods adequately, which necessitates the use of supplements.

In addition, a number of studies; recommends that all women of childbearing age consume at least 400 mg of folate or folic acid per day.

This is because many pregnancies occur without planning. Birth defects caused by folate deficiency may occur very early in pregnancy, and may even occur before they know they are pregnant.

It may be wise for pregnant women (especially those with MTHFR genetic mutations) to choose folic acid drugs that contain L-methylfolate to ensure maximum uptake.

3. Iron
Since maternal blood volume increases by about 50% during pregnancy, the need for iron increases significantly. Iron oxygen transport is very important for the healthy growth and development of the fetus and placenta.

Anemia during pregnancy was associated with preterm birth, maternal depression and infant anemia.

The recommended dose of 27 mg daily iron intake during pregnancy can be met with most prenatal vitamins. However, pregnant women with iron deficiency or anemia need components such as iron medication, which are administered by their doctor and contain high doses.

Pregnant women with iron deficiency should not take more than the recommended dosage of iron pills to avoid adverse side effects. Such a condition may trigger constipation, vomiting and the formation of abnormally high hemoglobin levels. (5)

4. Fish Oil
Fish oil contains DHA and EPA, two essential fatty acids that are important for fetal brain development.

Feeding the body with DHA and EPA supplements during pregnancy can increase the brain development of the baby and reduce maternal depression, but there is no definitive research on this topic.

For more information on the benefits of fish oil, what are the benefits of Fish Oil Pills? You can read the article.

Observational studies; a number of controlled studies have shown that cognitive functions have improved in children of women who have used fish oil supplements during pregnancy; failed to demonstrate a consistent benefit of omega 3s.

For example, in a study of 2,399 women; It was reported that infants whose mothers were supplemented with omega 3 capsules containing 800 mg of DHA per day during pregnancy did not find any difference in “cognitive functions kıyasla compared to infants of mothers who did not use supplements. This study also found that supplementing the body with fish oil had no effect on maternal depression. (6)

However, the study found that the use of fish oil during pregnancy is effective in protecting against premature labor, and at the same time, some evidence suggests that fish oil may benefit fetal eye development. (7)

Maternal DHA levels are important for proper fetal development and are therefore considered safe to use for supplementation.

For nutritional intake of DHA and EPA, it is recommended that pregnant women consume two to three servings of salmon, sardine or charcoal containing a small amount of mercury per week.

5. Magnesium
Magnesium is a mineral that is involved in hundreds of chemical reactions in your body. It plays a critical role in immune, muscle and nerve functions.

Magnesium deficiency during pregnancy may increase the risk of chronic hypertension and preterm labor.

Some studies show that the use of magnesium in pregnancy may reduce the risk of complications such as fetal growth restriction and preterm labor. (8)

6. Ginger
Ginger root is often used as a spice and vegetable supplement.

Ginger in the form of food supplements is often used in the treatment of nausea caused by pathway, pregnancy or chemotherapy.

Review of four studies; Ginger has shown that it is safe and effective for the treatment of pregnancy-related nausea and vomiting. (9)

Nausea and vomiting are frequently experienced by women during pregnancy. 80% of women experience nausea and vomiting in the first trimester of pregnancy.

Although ginger can help reduce this unpleasant pregnancy complication, further research is needed to determine the maximum safe dose.

7. Vitamin D
Vitamin D deficiency in pregnancy has been associated with an increased risk of cesarean section, preeclampsia, preterm labor and gestational diabetes.

The recommended intake for vitamin D in pregnancy is 600 IU per day. However, some experts suggest that the need for vitamin D during pregnancy is much higher. (10)

All pregnant women should talk to their doctor to perform a screening for vitamin D deficiency and to take vitamin D medications or supplements that are appropriate for the deficiency as an additional nutritional source.

8. Probiotics

Probiotics are living microorganisms that are thought to be beneficial for digestive health. With increasing interest in bowel health, many expectant mothers are turning to probiotics.

Many studies; It was shown that probiotics were safe to consume during pregnancy and that no harmful side effects were detected except for the extremely low probability of probiotic-induced infection. (11th)

In addition, several studies; The use of probiotic supplements has been shown to reduce the risk of pregnancy diabetes, postpartum depression, baby eczema and skin inflammation. (12)

Research on probiotic use in pregnancy is ongoing and you can be sure that much more has been discovered about the role of probiotics on maternal and fetal health.


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Nature Made Prenatal Vitamin + DHA Softgels with Folic Acid, Iodine and Zinc, 60 Count (Packaging May Vary)

How should summer pregnant women be fed?

One of the most important issues you should pay attention to during pregnancy is nutrition. In this period, your right nutrition is very important for the development of the baby in your belly. However, summer heat can cut your appetite. This may prevent you from getting enough vitamins and minerals, both for you and your baby. Derya Dinçer Akın, Coordinator of the Department of Nutrition and Diet, offers nutritional recommendations that can ease the burdens of summer months.

TAKE CARE OF QUALITY NUTRITION
Thoroughly increased temperatures in summer, moisture and sun affect pregnant women more than anyone. Nutrition of expectant mothers is very important for the healthy development of the baby and for the mother to have a more peaceful pregnancy. Blood circulation and volume increases during pregnancy, hormones change, digestive system activity changes. The addition of sun and moisture to body temperature, which increases with weight gain and accelerated blood flow, brings many difficulties for pregnant women. Nutrition of expectant mothers, the development of physical and mental growth of the baby is very important for the mother to have a better quality and peaceful pregnancy period. Before deciding the type of nutrition should be done; to determine which week of pregnancy comes to summer.

THINGS TO PAY ATTENTION…
Fatigue, weakness, loss of appetite, nausea and vomiting in the first 3 months of pregnancy are more severe due to excessive heat. This period; more so with dry foods without increasing salt intake, less often need to spend feeding. Summer is the second pregnancy. blood pressure, constipation, weight gain, excessive sweating, edema problems may occur in the second trimester. In this period; liquid and pulp intake should be increased, protein intake should be considered, iodized salt should be used, but salt intake should be limited. If the last 3 months of pregnancy coincide with the summer months; swelling of the hands and feet, shortness of breath, palpitation, insomnia may increase with the increase in weight gain. In addition to the measures in the second trimester, water consumption must be increased. Food that will cause indigestion should be avoided, should not be eaten after late in the evening.



6 NUTRITION PROPOSAL

Increase water consumption
In the summer period; pregnant women need to meet most of their increased fluid needs from water. Drink 2 liters of water unless nausea and vomiting are present. Drinking water; Reduces the risk of edema, constipation and urinary tract infection, regulates metabolism, is also important for the health of the baby. Replacement of sweat lost liquid prevents fatigue. Mothers who have difficulty drinking water; juices with lemon and mint leaves. Fluid requirement; fruit soda, ready-made juice and acidic beverages should not be met.

Avoid excessive sugar, salt and fatty foods, beware of caffeine
Reduce your consumption of sugary food during this period. Even remove sugar from your life as much as possible. Excess sugar consumption; It will cause sudden changes in blood sugar. Don't consume fried, roasted, over-fat foods, prefer low-fat dishes. Avoid processed meat products. Salt; It is a point that should be considered in every period of pregnancy. Salt consumption should not exceed 1 teaspoon and iodized salt should be used. Pickled foods should not be preferred. Caffeine is another important element. Increased hot flashes in summer, changes in heart rate, heartburn, nausea problems may increase with caffeine intake. Tea, coffee and cocoa intake should be limited.

Vitamin D is a must
It is very important for you and your baby. The best source is sun. But watch out for the sun.

Get quality proteins in your diet
Protein intake during pregnancy is almost twice that of non-pregnant women. Eggs, meat, poultry, fish, milk, yoghurt and cheese from quality protein sources should be consumed. These foods should be consumed especially with vegetables and fruits that are the source of vitamin C, so that iron deficiency does not occur.

Be wary of the risk of food poisoning
Avoid risky food when buying food and eating out. During pregnancy, the stomach and intestinal system, because it is very sensitive to food left out for a long time in the heat can cause serious problems. Chicken, potatoes, yogurt-ice cream, unpasteurized cheese, canned foods, all kinds of poorly cooked meats, frozen foods, if not prepared properly, seafood, unwashed vegetable fruits, salad dressings are potential risks. Pay attention to hygiene rules, avoid these suspicious foods.

LESS LESS, FREQUENTLY NUTRITION
To keep blood sugar levels within normal limits, to avoid indigestion and stomach problems, to reduce their hot flashes and nausea, it is necessary to eat less or less frequently. In summer, 2-3 main meals can be made as well as 3 main meals.

COOLING RECIPES FOR YOUR MEALS
Fruity milk: 1 glass of cold milk, 2 pieces of apricot, ¼ peach and ¼ bananas chop them all in the blender. If you wish, you can add 1 ball of vanilla ice cream or 2-3 pieces of ice and mix it.
Fruit salad: Chop the watermelon, peach, apricot, melon and plum plums. Add a few cherries and grapes into the mix. You can eat this way or by adding yogurt.
Lemonade: 2-3 pieces of lemon peel thoroughly after washing the grate. Then add the lemon zest to the juice. Put a few fresh mint in this mixture and mix with cold water. Add 2-3 tablespoons of sugar and you can wait and drink for a while.


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