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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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Nutrition Program in Pregnancy: What Should Pregnant Women Eat?

One of the questions on your mind as soon as you find out that you are pregnant will be what to eat during pregnancy.

Maybe you'll have to put aside your old eating habits and start eating healthy, or maybe you're already eating exactly what it should be.

This post will satisfy all your curiosity. Don't forget to watch the videos. Here's what to eat during pregnancy!

If you want a completely customized diet program, you can contact healthy nutritionists and dietitians during pregnancy!

4 Steps to Eat While Pregnant
We will make it easier by gathering the list of things to eat while pregnant in 4 main groups. Because the basis of a healthy diet is these 4 food groups.

The goal of nutrition during pregnancy should be to consume all the nutrients that will support the development of the baby in a balanced way.

For this, you should choose what you eat from nutritious groups, not from empty calorie sources. Here are the four steps to eat during pregnancy!

Let's leave this here before we start: Altın Healthy Eating is Important, but I Can't ”Gold Information for Pregnant Women

1- Protein Containing Foods: Meat, Eggs and Dried Legumes Group / 3-4 Portions per Day
The need for protein increases during pregnancy. Proteins are also the most important food source for the development of the baby. So if you're wondering what I'm supposed to eat, you can start with protein sources.

You can eat about 100-120 grams of red meat, chicken, turkey or fish per day. Eating meat during pregnancy is very important because it will meet the need for animal protein. Because animal proteins provide you with all the amino acids you need. These are called whole proteins.

The most important thing to consider in animal protein consumption is that the meat products are cooked well. Because during pregnancy, raw or undercooked meat, chicken, fish, eggs, food, such as you need to avoid.

To remember what you shouldn't consume during pregnancy, stay away from these 15 things:

You should also consume vegetable proteins to increase your nutrients. On the days when you don't consume animal protein, you can eat 1 plate of dried legumes and eggs to meet your protein needs.

2- Foods Containing Calcium: Milk and Dairy Products Group / 3-4 Portions per Day
Milk and dairy products are very good sources of calcium and protein. Therefore, milk consumption during pregnancy is extremely critical. Since they are rich in both calcium and protein, you can shoot 2 birds with one stone during pregnancy.

To learn other vitamins and minerals you need to take during pregnancy, except protein and calcium, you should know: What are the vitamins and minerals to be taken during pregnancy? You should take a look at our article.

Since calcium is the most important mineral for bone and tooth development, the milk group is among the foods that pregnant women should eat.

Eat two slices of cheese, 2 cups of milk or yogurt and add 3 to 4 portions of milk to your daily diet.

Consuming excess salt and taking caffeine reduces the absorption of calcium. Keep this in mind.

This is important: 6 Questions You Need to Know About Probiotic Use in Pregnancy

3- Fruits and Vegetables: All Colors of the Rainbow
Remember, all fruits and vegetables are worthy to eat during pregnancy. That's why you should look for as much variety as you can in consuming vegetables and fruits.

Always remember that when shopping for vegetables and fruits, my basket must have all the colors of the rainbow: orange, green, red, yellow!

Foods Rich in Vitamin C: 2 Servings per Day
As you might expect, the source of vitamin C in particular is fresh vegetables and fruits. That's why eating fruit during pregnancy should be a ritual for you. Every day you must consume fruit or vegetables rich in vitamin C. Orange, tangerine, grapefruit, strawberry, apple, watermelon, pineapple, pepper, broccoli, tomato, melon are among the fruits and vegetables that should be eaten during pregnancy.

You may need this information: Critical Question: How should Vegetarian and Vegan Pregnants Eat?

Green Leaf Vegetables: 1-2 Servings per Day
Dark green leafy vegetables are rich in folic acid and B6. It also protects against constipation because they contain pulp. Make sure you consume green leafy vegetables such as arugula, cress, purslane, chard, spinach, leek, dill, parsley, celery leaf during the day.

Constipation is a big problem in pregnancy. How to deal with this dry-out problem: A Guide to Coping with Constipation in Pregnancy

Yellow, Orange, Red and Purple Vegetables and Fruits: 1 Serving per Day
Dark yellow, orange and red fruits and vegetables contain beta-carotene, a precursor of vitamin A, and are powerful antioxidants. Vitamin A is essential for healthy cell development.

Carrot, sweet potatoes, apricots, pumpkin, persimmon, beetroot, purple cabbage, red forest fruits should be consumed in color scale.

This article will be very useful: Seasonal Nutrition List of Pregnancy by Selling Fruit and Vegetables

4- Whole Grain Foods and Bread Group
The bread and cereal group is the energy pillar of the daily diet during pregnancy. It also forms the basis of nutrition.

Cereals are rich in group B vitamins. It also contains important minerals such as selenium, zinc, chromium and magnesium.

For a healthy diet, you should choose foods made from whole grains instead of refined grains. Therefore, you should turn to breads made from whole wheat flour in terms of consumption of bread during pregnancy.

You should consume bread, pasta, bulgur, dried legumes made from whole wheat flour.

White rice, bread made from white flour, pasta, cakes made with white flour, cookies are among the carbohydrates you should avoid.

The Most Useful Foods in Pregnancy: What to eat for the development of the baby during pregnancy?
Before you were born, you began to think about how to gain weight for your baby and how to support your development. That's why the same question goes around in your mind: What should the baby eat during pregnancy to gain weight?

Omega-3
It is said that women who consume fish regularly during pregnancy have a healthier pregnancy and give birth to overweight babies. So you should eat fish at least once a week. If you can not eat fish nuts, peanuts, walnuts, such as omega-3 nuts as a snack can eat 1 handful a day. These nutrients are extremely useful for the baby's intelligence development during pregnancy.

For your baby's body and intelligence development, remember that during pregnancy you need to consume vitamins and minerals such as iron, folic acid, iodine, zinc, vitamin B, omega 3 and 6 fatty acids from the necessary nutritional sources! The most important period to get enough of those wonderful fats called omega-3 is the third trimester period in which the baby's brain development accelerates.

This is important: Nutrition in Pregnancy

Folic acid
Folic acid, also called folate, folacin or vitamin B9, has a special place during pregnancy. Research shows that taking folic acid during pregnancy helps prevent or reduce neural tube defects in the baby.

Researchers believe that spina bifida will be largely prevented if mothers receive 0.4 mg of folic acid per day before pregnancy and during the first 13 weeks of pregnancy. Of course, the person who will make the best decision for this will be your doctor who will follow you from beginning to end of pregnancy.

Must Read: Everything You Wonder About Using Folic Acid in Pregnancy

Although the doctor will supplement medication for folic acid, it is okay to recognize foods containing folic acid. Asparagus, avocado, banana, black beans, broccoli, egg yolk, citrus fruits, green leafy vegetables, green beans, strawberries, lentils, peas, liver, yogurt are foods rich in folic acid.

Proper nutrition during pregnancy is the first and most beautiful gift you can give to your baby. For this, you should definitely take a look at our Everything You Need to Know about Pregnancy Nutrition.

How Should Water Consumption Be Pregnant?
At least 8 large glasses of water per day (8 x 250 cc) should be included in the daily diet during pregnancy.

Your baby's body is made up largely of liquid like yours. Your body also needs more water during pregnancy than ever before. So what are the benefits of drinking water?

Leaves skin soft
Reduces constipation.
It purifies you and your baby's body from toxins and waste materials.
Reduces excessive swelling and edema.
Prevents urinary tract infections.
Reduces the risk of premature birth.
In short, at least 8 large glasses every day, so take care to drink at least 2 liters of water. The easiest way to do this is to keep the water as close as you can to see it and reach it instantly. If you forget to drink cups, you can measure yourself with a glass bottle.

If your body holds too much fluid, if you exercise a lot and the weather is too hot, try to drink more. But try not to make water drink just before dinner. Or you could be too choked to eat.

Last but not least, the teas, juices and other liquids you drink do not replace water.

Reward both the mini and the self by following these steps: How to Pregnancy in 7 Steps?

How Should Salt Consumption Be Pregnant?
As you know, salt used to trigger edema, water retention, and swelling in the body.

It is now considered normal and necessary to increase body fluids to a certain extent while pregnant. Therefore, to maintain the appropriate level of fluid in the body is recommended to take a moderate amount of sodium. Because the lack of sodium can be harmful to the development of the fetus.

However, very high amounts of salt and very salty foods are harmful for everyone, especially if they become pregnant or become pregnant.

You should also know that there is a tight link between excess salt intake and high blood pressure after pregnancy and birth. So you should stay away from foods with high salt content, such as soy sauce, pickles and chips.

Should we be more careful: Do you know the ways of safe nutrition during pregnancy?

As a general principle, you can try not to add salt when cooking. Already the amount of sodium contained in the food meets the needs of our body.

If you're very hungry, you can have a snack from home-made and low-salt pickles instead of ready-made pickles. But that doesn't mean you sit down and eat a jar of pickles.

As always, you can take the advice of your doctor about salt use and follow his advice.


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What should be the nutrition during pregnancy?

Every meal you eat during pregnancy you need to eat enough and balanced from all food groups

Dietitian Yasemin Batmaca's recommendations for adequate and balanced nutrition during pregnancy:



Most of your developing baby's cells are made up of proteins, so you should pay attention to the amount of protein you take. Make sure you include nuts such as eggs, meat, turkey, chicken, fish, milk, cheese, yogurt, legumes and nuts / nuts / almonds in your diet.
Folic acid, dried beans, lentils, walnuts, spinach and wheat are abundant in the baby's and mother's health, which are essential for the mental and physical development of the baby.
Milk, cheese and fish are rich sources of vitamin B12, which are involved in cognitive functions.
Carrots, apricots, eggs and spinach are rich sources of vitamin A.
Iron: Iron-rich sources involved in the production of blood, eggs, molasses, tahini, spinach, dried apricots, raisins, dried legumes.
Calcium: Calcium, which is important for bone development, is rich in milk and its products.
In the case of zinc deficiency, growth failure, stillbirths and congenital anomalies may be seen in the baby. By consuming cheese, almond, walnut, wheat and bulgur, you can meet your body's need for zinc.
Iodine deficiencies can lead to miscarriages and stillbirths. Fish and other seafood, chicken, feta cheese, legumes, eggs and milk contain plenty of iodine.

A balanced intake of omega 3 and omega 6 fatty acids is crucial for infant development. In particular, oily fish such as salmon, mackerel, olive oil, walnuts, green leafy vegetables must be included in the diet.
In case of deficiency of all these vitamins and minerals, it should be given as an additional supplement under the supervision of your doctor.
Adequate amounts of all food groups should be consumed daily.
Alcohol, cigarettes and drugs should never be used. Caffeine should not be over-consumed, instead of caffeine-containing tea, coffee, buttermilk, sugar-free compote, fresh fruit juice, such as foods should be consumed. In addition, if you want to eat green tea should be preferred as decaf.
In order to prevent constipation problems that are frequently experienced during pregnancy, it should be paid attention to food intake containing pulp, drinking enough water and exercising to the extent allowed by your doctor. Adequate fluid consumption should be taken into consideration, sufficient water should be consumed to reduce edema during pregnancy.
A doctor should be consulted before using any medicine, vitamin or mineral.
Weight gain should be checked on a regular basis because it should be noted that underweight or excess weight gain may be inconvenient.


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WHAT IS FOLIC ACID AND WHAT IS IT USED FOR?

What is folic acid that we usually know should be used as a supplement in the first weeks of pregnancy, sometimes even before becoming pregnant?

What is Folic Acid?
Folic acid is a member of the vitamin B family and is an important vitamin in DNA synthesis and cell division processes. Also known as folate or vitamin B9.



What does folic acid do?
Folic acid plays a role in important biological processes such as blood production, new cell formation and DNA synthesis in the body. Folic acid is known to reduce arteriosclerosis and prevent the occurrence of many bad diseases such as heart attacks, dementia and stroke. Folic acid supplementation, which is recommended during pregnancy and even before pregnancy, is thought to be important for the expectant mother to have a healthy pregnancy and to prevent problems that may occur in the development of the baby.



How to identify folic acid deficiency?
When there is not enough folic acid in the body, symptoms such as anemia, forgetfulness, fatigue, dizziness and shortness of breath may be seen. Since these symptoms can also be seen in another group B vitamin B12 deficiency, it is important to consult a specialist for the determination of folic acid deficiency. When you go to the doctor for this, a blood test can be done and you can see how much folate and B12 you have in your blood.


What causes folic acid deficiency?
You may experience folic acid deficiency if you do not consume foods rich in folic acid and B12, or if you have a disease (such as restless bowel syndrome) that prevents your body from absorbing folic acid efficiently. You may also be losing folic acid if you go to the toilet very often because of a kidney or liver problem.



If you are pregnant, changes in your body and the development of the baby will require more folic acid.



A significant decrease in folic acid levels is also observed in cases of cancer, blood or circulatory diseases or inflammation in the body.



Why use folic acid in pregnancy?
Women who plan to become pregnant are usually advised to start taking folic acid supplements early. Almost all gynecologists and obstetricians recommend taking folic acid to women who have learned that they are pregnant. Why is folic acid particularly important in pregnancy?



Folic acid supplementation, taken before and during pregnancy, is known to protect against damage to the baby's spine and brain. Especially in the first weeks of pregnancy, the need for folic acid increases because the baby's brain and spinal cord develops in the 3rd and 4th weeks. Because of the need for folic acid in this early period, it is thought to be more advantageous for the mother to eliminate the folic acid deficiency in her body before she becomes pregnant.



Using folic acid prevents birth defects that are centered in the brain and spinal cord, known as nerve pathway defects. Open spine (spina bifida) is one of the most common nervous system defects. These defects can cause brain damage or interrupt brain development, causing disability in the most severe cases. Most of these problems (about 70%) can be prevented by consumption of folic acid.





What foods does folic acid contain?

Lentil

One of the richest foods in terms of folate is lentil. Lentils also contain many useful substances such as iron, fiber and slow-burning carbohydrates. Dry lentils do not need to be soaked before cooking and are easier to cook compared to other pulses.



Leafy foliage

Dark green leafy vegetables contain a high concentration of vitamins. Fresh spinach, kale, some of them. If possible, make salad and consume raw.



Citrus

A large orange contains 55 mg of folate. You can eat the orange alone or cook it with chicken or vegetables like celery.



Asparagus

Steamed asparagus, folic acid store. You can use the asparagus as an appetizer or as a main course by cooking with vegetables such as peas.


Haricot bean

Dried beans, which is one of the most consumed dishes by the Turks, also contain plenty of folic acid. Don't forget to soak the beans before cooking.



Broccoli

Broccoli meets a quarter of your daily folic acid requirement. This nutrient-rich super food is also a source of vitamin C, beta carotene, fiber, calcium and iron.



Cereal bread and breakfast cereal

Folic acid content of foods obtained from cereals is high. Consume them with foods that are a normal source of folate (broccoli, spinach, etc.).



Sunflower seeds

A handful of sunflower seeds contain approximately 82 micrograms (mcg) of folic acid. It can be used as a snack or added to bread dough or sprinkled with salads or soups. Sunflower seeds are also a great source of iron and calcium.



Avocado

Like salmon and walnuts, avocado has omega 3 fatty acids and beneficial fats for your heart. A slice of avocado contains 90 mcg of folic acid. Avocado is also very useful for your baby's developing brain.



Folic acid used in pregnancy can prevent autism
A study in Norway found that folic acid supplementation can also protect against autism in a 9-year study on children of mothers who used folic acid during pregnancy. The research conducted on 85,000 children born between 2002 and 2008 revealed that the risk of autism in children whose mothers use folic acid supplements during pregnancy is 40% less than those of mothers who do not use folic acid.



Can folic acid use be harmful during pregnancy?
It was found that folic acid supplementation taken in the early stages of pregnancy could be associated with pregnancy-related diabetes.



According to a new report published in Diabetic Care, the use of folic acid or folate in early pregnancy increases the risk of pregnancy-related diabetes. Folic acid is used by pregnant women to prevent birth defects. Because of this benefit, folic acid is said to be added to the flour as a nutrient booster. This report reminds people of the potential risks of folic acid supplementation.



In food supplements, folic acids, which are present as nutrients, are synthetic chemicals. In addition to its association with increased risk in pregnancy-related diabetes, synthetic folic acid supplementation is also associated with increased risk of breast cancer. Therefore, when folic acid supplements are considered as nutrients, it is necessary to approach the situation with caution.



Folic acid is not the only thing that supports pregnancy-related diabetes. High-consumption foods such as fast food, red meat and iron supplements and nutrients are also associated with increased risk of pregnancy-related diabetes. The problem with red meat is probably hem-iron in its structure. High concentrations of iron in red meat - especially hem-iron - can increase lipid peroxidation, leading to many health problems, including diabetes.



It should be noted that folic acid, naturally found in vegetables, is not associated with any serious effects or health problems.





When should folic acid be used during pregnancy?
Folic acid is particularly important for pregnant women in the early stages of pregnancy. Folic acid is not stored in the body; therefore, women who may become pregnant are required to take folic acid every day - even if the baby is the last thing on your mind.



Women need an extra 400 micrograms of folic acid the day before pregnancy and during early pregnancy. It is known that this dose decreases most of the risk of birth with nervous system defects. It is best to take folic acid as a separate supplement; because you can be sure that you receive the correct dose of 400 micrograms per day. Check the label. Folic acid is quite inexpensive; The price is less than 10 pounds.



Approximately half of all pregnancies occur unplanned. The spinal cord of the baby occurs completely during the first 28 days of pregnancy - perhaps before we realize that you are more pregnant. Therefore it is very important to start using folic acid before getting pregnant.



Only 1 in 4 women use folic acid before becoming pregnant. Many women know that by using folic acid, they can protect their babies against nervous system defects; however, very few begin to use folic acid before they realize they are pregnant. For this reason, women are encouraged to adopt the habit of using folic acid and start their daily folic routines.




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Nutritional habits during pregnancy

Care for your baby's health!

While the woman is feeding her own body during pregnancy, the unborn baby is fed directly from her mother because she has direct blood ties.



In order for the baby to complete its development in the womb correctly and completely, the expectant mother should be fed healthy.



Emsey Hospital Gynecology and Obstetrics Specialist Op. Dr. We received information about nutrition for pregnant women from Esra Can Çetin.



The mother should be fed enough and balanced enough for her own body and for a second organism that develops in her body.



However, besides the foods the baby needs, the foods that the mothers will consume may cause unnecessary calorie intake. Therefore, restrained and balanced nutrition as well as adequate nutrition is of great importance for mother and baby health.



Especially during pregnancy nutrition; It needs to be more careful in people under the age of 20 and over 35, who have a low pre-pregnancy weight, who weigh less than 7 kg during pregnancy, who have a birth interval of less than two years, who have given birth to a premature baby, and who have chronic diseases (diabetes, tuberculosis, etc.). .

Food groups to be taken during pregnancy:


Protein: Protein should be the main source of nutrition in pregnancy because the mother needs the most protein to provide energy and complete the baby's development.



Foods containing at least 1-2 portions of various protein should be taken daily. Fully cooked fish or seafood, liver, chicken, lean beef or lamb, nuts, walnuts, peas, kidney beans, beans, black beans, legumes such as chickpeas, lentils, milk and dairy products and eggs are the main foods containing protein.



Some points should be considered in protein consumption. For example, seafood is a good source of omega 3-containing fatty acids and proteins that are essential for the baby's brain development.

However, fish and shellfish may contain heavy metals such as mercury. Too much mercury can damage your baby's developing nervous system. Especially in large and old fish, shellfish may be high in mercury, small fish and canned tuna fish used in the shelf life can be safe.



Due to the risk of carrying bacteria and parasites, seafood should be cooked well. Animal foods such as meat, meat offal, delicatessen products, milk and eggs should not be consumed raw because they can carry various bacteria and cause infections and poisoning. Since it may contain raw milk or eggs, it is advisable to avoid sauces containing raw dough or mayonnaise. The milk must be cooked or pasteurized. When consuming cheese varieties, care should be taken to make pasteurized milk. Meat and offal should not be consumed unless they are sufficiently cooked. When cut, the color of the innermost point should have turned brown, and should not be red.

Calcium: In the last three months, calcium intake of 1000–1200 mg per day is necessary to prevent both the baby's bone development and the mother's calcium and bone loss. Examples of calcium sources include milk, eggs, yogurt, cheese, almonds, cabbage, green leafy vegetables. Dairy products should be cooked or pasteurized and fat reduced.



Iron: Pregnant mothers need 40-60 mg of iron per day. The main foods that contain iron are green leafy vegetables such as spinach, lettuce, cabbage, red meat, white meat, liver, spleens such as spleen, grape molasses. Even if these foods are consumed sufficiently, iron deficiency is a common female problem in our country and iron supplements are recommended especially for mothers starting from the 5th month.



Folic Acid: Deficiency of folic acid in the first three months may lead to an increase in the nervous system anomalies of the baby, which we call Neural Tube Defect. For this reason, 400 micrograms of folic acid per day is recommended. Foods that supply folic acid include spinach, lettuce, cabbage, bran and whole grain breads, oats, legumes. Even if these foods are sufficiently taken, folic acid supplementation is essential for the first three months.

Vitamin C: Fruits and vegetables rich in vitamin C will promote metabolic processes related to wound healing, tooth and bone development. Citrus fruits, strawberries, lemons, mangoes, tomatoes, kiwi, melons, peppers can be counted as sources of vitamin C.



Nutritional considerations of expectant mothers


Meal should not be skipped, often and undernourished,
At least 2.5-3 liters of liquid should be consumed per day,
Avoid sugary, floury, fatty foods to prevent excess weight gain,
Excess salted food should not be consumed, salt should not be used on the table, iodized salt should be preferred,
No alcohol
Tea should not be consumed with food as it will reduce iron absorption,
Smoking should be avoided,
Oily and spicy foods should be avoided to reduce nausea and vomiting,
Dry foods such as bread, biscuits, chickpeas should be preferred between meals.
Caffeine-containing foods such as cola, coffee, tea and chocolate should be consumed less.
Foods should be eaten boiled or baked, avoid frying,
To prevent constipation, fiber food consumption should be emphasized.


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What should be the nutrition during pregnancy?

What should you eat during pregnancy and what foods should you avoid? Here are the things to be aware of pregnant nutrition ...

When you become pregnant, you will find many different advice and guidelines on nutrition. However, you may experience uncertainty as to which of these recommendations to follow. The American Academy of Pediatrics and National Institutes of Health, using the Mayo Clinic recommendations, have identified some important topics for the nutrition of pregnant women.



Tuna or any other really big fish should not be consumed
Other large fish such as tuna and swordfish contain high mercury. The FDA warns that high mercury will be harmful to brain development.



Nutritional supplements during pregnancy ...

Do not consume anything raw
In some cases, frozen products may be consumed, but still avoid attention.




Minimize delicatessen products
Uncooked and unpasteurised foods and some delicatessens may contain a bacterium called listeria. Experts underline that pregnant women should avoid unprocessed products. Although listeria-induced listeriosis starts like a cold, its consequences can range from preterm birth to miscarriage.





What foods should be avoided during pregnancy?

Attention to cheese
Although the rules about cheese change every 5 minutes, the common blood is that pregnant women should stay away from raw and soft cheeses.



Beware of the liver
Most people think of carrots when it comes to vitamin A, although some animal foods, especially liver and fish oils also contain a high rate. Vitamin A contained in these products should be avoided during pregnancy because excessive consumption may cause liver toxicity or birth defects.

Food-based prenatal vitamins
Food-based vitamins are fully digested and are good for nutrition and heartburn. Consume plenty of them.

Spinach and beans are lean proteins that are a source of natural folic acid and iron.
Nuts and citrus fruits also contain folic acid as well as calcium, protein and vitamin C.
Cheese, milk, cabbage and broccoli are sources of calcium that strengthen the bone structure.
Salmon is rich in vitamin D (not smoked) and is good for teeth and bones. It also contains protein, which is very important for the development of the baby in the womb.
Non-animal sources of protein recommended for pregnant women include nuts, peanut butter, lentils.


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Is zinc supplementation necessary during pregnancy?

Zinc deficiency, which can cause many diseases such as slowing growth and development, skin rashes, immune system disorders, can be dangerous in pregnancy. Diagnosis, treatment and precautions in our article.

The importance of zinc, which is one of the minerals needed especially during pregnancy, for the human body and the health problems that arose in the lack of health emerged only in the early 1960s. It is possible to treat zinc deficiency which causes many diseases such as slowing growth and development, skin rashes and immune system disorders. American Hospital, Department of Obstetrics and Gynecology Senai Aksoy explains the importance of zinc intake in pregnant women:



Why is zinc necessary during pregnancy?
Zinc is one of the minerals in the structure of proteins and cell membranes. However, it is also effective in producing genes for which the genes are responsible. In addition, the presence of sufficient amount of zinc in our body allows more than 100 enzymes to function properly and in a healthy way.



The deficiency causes the cell to stabilize the proteins and disrupt the function and become sensitive to the damaging conditions.

What causes zinc deficiency during pregnancy?
The importance of zinc for the human body emerged after the discovery of Acrodermatitis Enteropatica, a genetic disease. Zinc absorption and circulatory disorders are seen in the course of the disease.



Children who had this disease in the past were lost at an early age. However, after the discovery of the disease and its cause, the treatment can be easily performed with zinc supplementation.



Excessive zinc deficiency problems include:


Slowing or stopping of growth and development in children
Delay of sexual development
Skin rashes
Severe diarrhea
Disorders of the immune system
Delay in wound healing
Anorexia
Distortion of taste sense
Night blindness
Swelling and turbidity in the corneal layer of the eye
Behavioral disorders


The listed zinc deficiency symptoms are almost exclusively seen in Acrodermatitis Enteropatica disease. While these symptoms are not encountered in people who cannot get enough zinc from the foods they take, the above symptoms may occur in cases of chronic diarrhea and severe zinc deficiency.



Who is more important to you?

Newborns and children
Pregnant and nursing mothers (especially mothers and mothers under the age of 20)
People who cannot be fed orally for various reasons
People with severe malnutrition such as Anorexia Nevrosa
Diseases such as celiac disease or short bowel syndrome
People with chronic bowel disease such as Crohn's or Ulcerative Colitis
alcoholics
Patients with blood disease called sickle cell anemia
People over 65
vegetarians

'' Zinc deficiency during pregnancy affects the baby's development negatively. It also increases the risk of the baby being ör Neural Tube Defect '. To prevent this, you should pay attention to your diet. ''



The importance of zinc in pregnancy
During pregnancy, the body's need for zinc increases. Taking enough zinc during this period plays an important role in DNA and protein structure. Therefore, during pregnancy, when cell production is extremely fast, zinc uptake is very important. The daily zinc requirement of a non-pregnant woman over 19 years of age is 8 mg per day, while this rate reaches 11 mg during pregnancy. A breastfeeding mother should take 12 mg of zinc a day. Although there is no conclusive evidence, zinc deficiency in pregnancy is related to preterm delivery and miscarriage.
There are studies showing that there may be.



What foods does zinc contain?
Zinc is mostly found in meat and seafood. Oyster is one of the richest nutrients in zinc. However, it is not recommended to eat raw oysters and other shellfish during pregnancy, so you should meet your zinc requirement from other foods. Women who are fed vegetarians may not get enough zinc during pregnancy. In such cases, it may be beneficial to consume foods such as zinc-supported cornflakes and muesli.


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