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Nutrition in Pregnancy

You may not pay much attention to your diet before, but pregnancy will bring about some changes. This is because they will reach their baby at the end of what they eat and drink.

How your baby grows, develops and moves inside will depend in part on what they eat. This means that it is worthwhile to learn about how to eat during pregnancy, and to spend some energy to make rational and logical decisions, both today and for the future.

Foods to Relieve Pregnancy Nausea
• Foods containing flour and carbohydrates are simple and facilitate digestion. Bread, toast, crackers, rice and pasta are good food for you.

• Instead of ready-made broths, you should consume juicy broths containing meat or chicken fibers and some root vegetables. You can provide a more natural diet by preparing them at home or by asking someone to prepare them for you.

• You should not consume too much food at once. Stop eating when you know you're saturated. Çıkar I carry double lives, I have to eat a lot çıkar. It is much better to keep a part of the soup in the stomach rather than letting the entire soup.

• You should avoid foods that are high in salt and will make you thirsty. Too much salt causes water retention in the body and can raise blood pressure, leading to overpayment.

• Fresh sour lemon or a glass of cold water with lemon juice can be soothing. Lime, raspberries and lemonade are some of the tried and tested favorites when there is nothing else to do.

• Cold foods such as jelly, milk desserts, fromaj, rice cream and rice pudding are useful for some women.

• Sour food that activates your taste centers and gives a more piquant feel to the tongue. Green apples, dates (persimmon etc.), grapefruit and orange can be effective in this regard.


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First 3 Months in Pregnancy

During your nine-month pregnancy, you should eat proper and balanced nutrition. Breakfast, which is the most important meal of the day, requires special attention.



1.Ways to deal with nausea

It is normal for your stomach to become sick during the first months of pregnancy. To cope with nausea, it is not recommended that you reduce your food intake suddenly, you should increase the number of meals, and consume lighter foods with water. Fluid consumption at short intervals is a method used to prevent acidity and nausea during pregnancy. In the majority of women, these two conditions usually occur in the morning. To counteract them, it would be beneficial to eat toast, even before it gets out of bed to be eaten even more useful.



2. Folic acid and iron

Consuming foods containing folic acid helps the fetus develop well.

During your pregnancy, iron is vital for the production of hemoglobin, which is found in red blood cells and transports oxygen to other cells.

Doctors recommend increasing the consumption of iron-containing foods during the second and third trimester of pregnancy.

As a result, it is recommended to increase the consumption of folic acid-rich fruits, such as meat and fish for protein and iron production.



Foods rich in folic acid:

Pumpkin, asparagus, avocado, broccoli, brussels sprouts, cauliflower, beet, chicory, spinach, turnip, tomato juice, corn, carrot, garlic, onion, green tomato, red tomato, celery, potato, green bean, banana, orange or orange juice, strawberry, grape, lemon, etc.



3.Fruits and vegetables

Two meals a day should be eaten:



Fruit:

You should consume 2 or 3 pieces of fresh fruit twice a day. If you don't like to eat fruit, you can drink fruit juice. If you have gas or slow digestion problems, it is better to eat the fruits 2 hours before or 2 hours after meals.

Fruit is one of the foods that contain the most water-soluble vitamins required for you and your baby. They are rich in folic acid and vitamin C and contribute to iron uptake.



Vegetables:

In addition to fruit, it is recommended that vegetables be eaten at least twice a day, as they contain all the necessary micronutrients, and since they are usually fiber content, they help to regulate your bowel movements. Vegetables that are eaten by cooking will lose their mineral salts and vitamins to a great extent, so it is beneficial to take at least one of the daily vegetable meals raw after the vegetables have been thoroughly washed for cleaning and disinfection. Broad-leaved vegetables are important sources of folic acid.



4. Meat and fish

Foods such as meat and fish are ideal sources of protein, vitamins and minerals.

When you want to eat meat, make sure it is lean, grilled or baked in the oven and never eat raw or undercooked meat. Avoid non-nutritious foods such as sausages or hamburgers. If you don't like meat, you can eat white meat or oily fish, don't worry about it being fatty because in this case, Omega-3 acidic oil is very beneficial for your health. The fish is very easy to digest and the fish meets your daily protein needs.

Do not consume sushi, oysters, mussels, fish carpaccio and other raw or undercooked seafood and fish as they can carry bacteria such as Listeria.


5. Other nutrients

Other nutrients to remember in a balanced diet are:



Legumes: It is recommended to eat twice or three times a week. Because it is a very energetic food, you should consume any other food that has too many calories on the day you eat legumes.



Bread, pastries and rice: 50% of the carbon hydrates we should consume daily should be taken from this group of foods. Avoid refined foods and consume 4-5 servings a day. Potatoes with fiber, potassium and vitamin C are also included in this group.



Eggs: Eat 4 eggs a week, if you consume more, your cholesterol level will be affected.



Oils: It is recommended to take between 3 and 5 servings per day, preferably raw olive oil because it is less dissolved in cooking and less calorific value as the food penetrates less.



Sugar: Most of the sugar that our organism needs is covered by the foods we eat, especially fruits. Limit consumption of refined sugar.



Dried fruits: Consumption should be limited as much as possible due to their high calorie and oily contents. They also contain vitamins A, E, B and mineral salts.



Liquids: Water has a very important place during pregnancy. It helps your body to remove toxins, protects you against urinary tract infections and preterm labor and prevents constipation.



Milk and dairy products: It is recommended that you consume 2 to 4 servings a day of milk and dairy products such as fresh cheese or yogurt with a nutritional content similar to milk. Calcium is important in the baby's skeletal formation, remember that milk and cheese must be pasteurized to prevent listeriosis (infection affecting the baby's development).


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Nutrition in Pregnancy

What should be the nutrition during pregnancy? What should we pay attention to?

First of all, there is no direct relationship between pregnancy and nutrition. In other words, malnourished or underweight women can get pregnant just as easily.

Nutritional status before pregnancy and nutrition during pregnancy affect both the mother and the baby. We know that babies of mothers fed with insufficient protein are born at low weight.

A total of 10-14 pounds should be taken during pregnancy.
In the first half of the pregnancy, there is an increase of 3-4 kg in the mother.
During pregnancy, an average of 200-300 additional calories per day is needed.
Regular walking and swimming every day is very important for both you and your baby's health.
Those who gain excess weight during pregnancy may experience high blood pressure. On the other hand, there is a risk of premature birth in undernourished people. Here, the most humid element should be taken 400-500 grams per week from the 20th week of pregnancy (4.5 months). If there are too many carbohydrates (especially bread sweet sugar) should be cut down.
During pregnancy, protein (yogurt, red meat, fish, chicken, milk, cheese, beans, lentils, eggs) need increases by 30%. Therefore, you should not miss them from your table.
You shouldn't be hungry for long.
Extreme sweet and fatty foods should be avoided.
Deli foods such as raw salami and sausage should be avoided.
Alcohol should not be taken. Alcohol prevents the development of the baby more than you can cause mental retardation.
Fast food should be avoided. Instead, fresh vegetables and fruits should be eaten.
The mother's need for iron and folic acid increases in the second half of pregnancy. Therefore, under the supervision of a doctor, iron and folic acid should be used.
Because we do not have a habit of drinking milk, calcium can be taken from outside. Because the baby's bones are 4-6. It starts to form from the week.
In summer it is useful to sunbathe for 30 minutes a day. So you take vitamin D and put more calcium in your baby's bones.
Indigestion during pregnancy may be bloating and burns. Therefore, small amounts of gas-forming nutrients should be used.
Reflux (to come to the mouth) should not lean forward and lie down.
Pregnant women should prefer plenty of fiber foods. (Fruit and vegetable whole wheat bread) You can even put a spoonful of bran into the yogurt.
3 main 3 should eat snacks.
Water consumption is very important. It should consume at least 2 liters of water.
If there is no edema and high blood pressure, there is no salt restriction. Iodine salt should be taken here. Tea and coffee should not be consumed excessively. Alcohol and smoking are definitely not true.
Nausea and vomiting may occur in the first 3 months of pregnancy. In this case, pregnant women should not eat in the kitchen, should eat less and often. In extreme cases, there may be cases leading to the hospital.
In case of obesity and pregnancy, a soft diet can be applied under the control of the Doctor and provided that it is not less than 1400 calories per day. It should be supported with absolute vitamins and minerals. For this, pregnant women should be fed half a pound of milk, an egg, fruit and vegetables to be low fat. Oil should be used instead of fat, especially olive oil.

Useful Foods During Pregnancy
Soy milk or cow's milk. (Soy milk is good for nausea)
Fresh mint salad (mint relaxes the stomach)
Fiber cereals and cereals
Half fat white cheese
Orange, tangerine and grapefruit
Honey
Yoghurt
Lean red meat
The fish
Chicken
All kinds of vegetable dishes
Every day a handful of red grapes or 3 tbsp grape molasses (especially rich in iron)
Egg
Lentil
Spinach cauliflower (rich in folic acid)
Adequate water consumption
All kinds of soup (especially tarhana and broccoli soup)
Inappropriate Foods During Pregnancy
Raw meat (raw meatballs, salami sausage, sushi)
Raw Eggs
Ready meals
Injured horses such as liver and kidney spleen
Too much black tea
Herbal teas to be used without doctor's permission
Fats and oils
Cake, cupcake sugary foods
Multiple coffee per day
Carbonated drinks
White rice
During pregnancy, 3-3,5 kilos of the weight increased to the baby, 0.5 kg placenta, 1 kg of amniotic fluid weight increased uterus (1 kg), breasts 300 gr and blood and fluid corresponds to approximately 6 kg. Other than that, the weight taken will remain in the mother.


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How should pregnant women feed?

First of all, you should have some principles about healthy eating during pregnancy. If you gain an overview of how to eat during pregnancy, you are more likely to make fruitful and healthy choices. You should learn the basic logic of healthy eating for 9 months before memorizing the list of nutritional lists and sample menus.

You should learn that not all calories have equal value, that you should choose foods with low calorie value, that you should eat 5-6 small meals a day more efficiently, that you should stay away from packaged, fried foods that contain high sugar and fat, and that you should eat less. You need to be conscious of the whole diet. Here are some suggestions to give you a whole new perspective: 7 Steps to Nutrition in Pregnancy?

What should pregnant women eat?
"I'm pregnant, what should I eat?" If you say, we always include dairy products, protein sources, complex grains and fruits and vegetables in all colors of the rainbow. You can add the following to your list of things to eat during pregnancy.

Dairy products such as milk, cheese, yogurt are very good sources of calcium and protein. Eat plenty.

Protein is a critical nutrient during pregnancy, you must consume. Foods containing protein, meat and animal products and legumes and nuts are introduced.

Red bell pepper, broccoli, carrots, sweet potatoes, cabbage, apples, pineapple, kiwi, grapefruit in every color of rainbow vegetables and fruits should try to consume at every meal. As diversity increases, so does yield.

Complex carbohydrates such as whole wheat, oats, rye, buckwheat, bulgur are rich food stores.

For more detailed advice on this topic, Pregnancy Nutrition Program: What should pregnant women eat? You can browse our article.

What are the special nutrients needed during pregnancy?
His body needs certain nutrients to keep up with pregnancy-related changes and to support the development of the baby. Folic acid, protein, iron, zinc, calcium, vitamin C, vitamin A, vitamins and minerals such as vitamin B during pregnancy are among the special needs.

If you're wondering which vitamins and minerals you need to take more, why they are important to you and your baby, what foods they are in, you should know: What are the vitamins and minerals to be taken during pregnancy? You can read our article.

What should pregnant women not eat?
Cigarettes, alcohol, caffeine, delighters,
Medicines,
Sweeteners,
Packaged shelf products,
Acidic beverages,
Artificial fruit juices,
Processed meats,
Unwashed products,
Raw or undercooked meat, chicken, eggs and seafood, high amounts of liver and high mercury are among the foods that should not be consumed during pregnancy.
If you're wondering what you need to stay away from during pregnancy, you can take a look at our Stay Away from 15 Things You Shouldn't Eat During Pregnancy.

What should be the weight gain during pregnancy?
There is no such thing as the ideal weight gain during pregnancy, ie the right weight. The weight gain of the mother during pregnancy varies for each woman, depending on the weight at the beginning of the pregnancy. The weight target is calculated according to the body mass index before pregnancy, that is, the ratio of neck to weight. However, a woman who is pregnant at normal weight is expected to gain between 11 and 14 pounds on average.

"What is the ideal weight range in pregnancy, what month should I gain, what will happen if I gain excess weight, is it possible to eat without gaining weight, if I gain very little weight is harmful to my baby?" We know that there are many questions. We wrote it all for you. We're sure there won't be any question marks. For this, you should definitely take a look at everything you wonder about weight gain during pregnancy.

List of nutrition during pregnancy: What should I eat?
You only need to add 300 calories to the third trimester of calories you need to take on a daily basis. In other words, your diet should not be overloaded in the first months of pregnancy. Roughly speaking, you should not get less than 1800 calories during your pregnancy. You can keep your daily calorie intake up to the third trimester in the 1800s and take the values between 1800 and 2000 in the last trimester. Here is the nutrition program in pregnancy for the formation of a general nutrition tendency in mind!

Nutritional advice during pregnancy
To summarize the healthy diet during pregnancy;

Pastries, sweets should not take part in nutrition. They only cause unnecessary calories and fat. This makes it easier to gain weight.

A maximum of 2 g salt should be taken per day. No pregnant should use more salt, whether it is a blood pressure problem or not. Because during these periods, salt causes edema to increase. It also increases the risk of preeclampsia.

Sugar increases insulin resistance. It is also risky for pregnancy sugar.

Packed foods should be avoided as much as possible.

Stomach and spices should be used in a controlled manner because it is a common problem to have stomach problems.

Because it is stimulant, high caffeine drinks such as tea, coffee and cola should not be consumed.


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Everything You Need to Know About Pregnancy Nutrition!

“You are two living things now! San If you start to hear this often from around, it is time to learn everything about nutrition during pregnancy to consciously eat, not by recitation.

"What is a pregnant diet, what should I eat, what should not eat, how much weight should I gain?" If questions such as turning around in the right place. Here's your nutrition guide for pregnancy. Watch the videos!

What is Pregnant Diet?
A pregnant diet is a diet plan focused on the health of your baby and you. It is a nutrition program shaped according to pregnancy period.

Apart from being tailored to the needs of a pregnant body, basically everything is the same as an average healthy eating model.

Nutrition during pregnancy; It consists of a good and balanced mixture of protein and calcium, whole grains, fruits and vegetables in all colors of the rainbow, and healthy fats.

The list of diets during pregnancy must meet the following 4 requirements:

It should provide enough energy (calories) to support the body development of both you and your baby.
It should protect the health of its own body and contain all the substances (proteins, fats, vitamins and minerals) needed for the formation of the baby's body.
It should be away from food and other substances that have a negative impact on the baby's body.
Support your metabolism by keeping your weight, blood sugar level and blood pressure in a healthy range.
What are the importance and benefits of nutrition during pregnancy?
A healthy diet for nine months has many benefits both for your baby's development and during pregnancy. Here are 9 important benefits of a healthy diet program during pregnancy:

It allows the baby to be born with a healthy birth weight.
Provides a better brain development.
Reduces the risk of some birth injuries.
Gives a better nutrition habit in childhood.
It reduces the risk of experiencing certain conditions such as anemia, pregnancy sugar and preeclampsia during pregnancy.
It minimizes many pregnancy symptoms such as nausea, fatigue, constipation, cramps, blood pressure, heartburn and makes you feel more vigorous and comfortable during pregnancy.
Softens emotional swings. Minimizes feelings of tension and sensitivity.
It allows you to give birth in time. Because in general, regular and well-fed women are less likely to give birth.
It allows you to recover more quickly after birth and makes it easier to lose weight. A well-nourished body can heal faster and easier.


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Which foods are important and which are prohibited for 9 months?

The balanced and proper nutrition of mothers is very important for the healthy development of their babies. Here are the essential nutrients for both you and your baby's health… There are also things you should never consume!
It is the desire of all women to have a healthy, trouble-free and quality pregnancy. One of the most important things to be aware of during pregnancy is nutrition. Today, conscious mothers are taking great care to ensure that their babies develop healthy and come to the world with normal birth weight. They're right, they're raising a little bit of themselves, and it's in their hands whether they're healthy or not. So, do you know the foods you should definitely eat during pregnancy? Are you curious about the benefits of these foods to you and your baby? In our article you will find answers to these questions, you should think again before consuming substances such as alcohol, cigarette risks in pregnancy are also included. Nutrition and Diet Specialist Emel Unutmaz Duman and Clinical Dietitian Serra Arslan, during pregnancy and should not be consumed explained the nutrients and gave information about proper nutrition.

Nutrients that must be consumed during pregnancy
Water and other liquids
Pregnant women should drink at least 2 liters of water per day during pregnancy. Blood volume increases during pregnancy, the mother's body and the developing baby is constantly producing new cells. As these cells form and the blood volume increases, additional water is needed in the body. In addition, the amount of water used in the body circulates per unit time increases. Therefore, there is significant water retention in the body during pregnancy. The rate of regeneration of this retained water also increases. Therefore, water is an important raw material and consumables. Water is also consumed in significant amounts in regulating body temperature and in performing digestive function.

Protein
Protein-rich foods such as red and white meat, milk and dairy products, eggs, fish, legumes (beans, lentils, kidney beans) should be consumed in order to meet the increasing protein requirement during pregnancy. Proteins are divided into animal and vegetable proteins. Vegetable and animal proteins should be consumed in equal proportions. It is recommended that the fat in animal foods be taken as much as possible and that the meat should be consumed without fat. In addition, the fish contains both protein and omega 3 and omega 6 fatty acids and it is essential to consume the baby for intelligence development. The consumed fish should be fresh and well cooked. Increased protein needs; meat, chicken, fish, milk, eggs, cheese, yogurt and legumes (chickpeas, beans, lentils) can provide.

Beware of iron deficiency!
It is important to consume "blood-forming", that is, iron-rich foods during pregnancy, and especially to use folic acid iron drugs after 4 months. Especially after 4 months, anemia may occur due to iron deficiency. In people with severe anemia, blood pills (iron pills) can be started early in pregnancy. However, in this case, the onset of treatment may be postponed for several weeks as there may be an increase in nausea, vomiting and stomach complaints which are common in the first months. Iron deficiency in pregnant women; weakness, fatigue, shortness of breath, tendency to sleep and palpitations, as well as complaints such as premature birth, the baby's failure to develop in the uterus, stillbirth and miscarriages may also prepare the ground. In addition, a pregnant woman without blood is extremely distressed during the postpartum period. In order to minimize iron deficiency; Molasses, raisins, red meat, eggs and legumes should be consumed in rich foods. Vitamin C-rich fruits and vegetables also increase the absorption of iron from the intestines. Iron pills, which are usually started after 4 months, should not be drunk with milk. Because milk reduces the absorption of iron and neutralizes it. The dose of the given iron pill should be individually adjusted by the doctor. If the mother's blood is extremely low, the dose of the blood drug can be increased. Or, in twin pregnancies, because the iron requirement of the body will increase, dose can be increased. You can meet your increasing iron needs from foods such as meat, offal, spinach, molasses, dried fruits. However, since the increased iron requirement after 6 months cannot be met only by nutrition, you should take a blood pill that your doctor considers appropriate.

Calcium is essential for strong bones
Calcium is a mineral that is necessary for the development of your baby's bones and teeth starting from the 8th week of pregnancy. Calcium, which is the basic building block in the construction and development of bones and teeth, plays an important role in blood coagulation. In pregnancy, calcium is twice the amount you normally need. Because during pregnancy, there is a constant decrease of calcium from teeth and bones. Milk, yogurt, cheese, precipitate, molasses, nuts, legumes, green leafy vegetables are sources of calcium. Especially calcium-rich milk should be drunk during pregnancy. In addition to your normal diet, you need 1 cup of milk, yogurt or 2 cups of buttermilk or 2-3 matchboxes of cheese or 2-3 spoons of curd cheese.

C vitamin
Vitamin C is an essential vitamin for the absorption of iron from the intestines, increasing the immune (immune) resistance to microorganisms, and many biochemical processes in metabolism. Vitamin C requirement in pregnancy increases due to the acceleration of metabolism; however, it is recommended to take vitamins in pill form in pregnant women who are fed regularly. Many fresh fruits and vegetables such as oranges, lemons, red or green peppers, tomatoes, strawberries, grapefruits, cauliflower, cabbage, brussels sprouts are rich in vitamin c. Since it is not stored in the body, a certain amount should be taken every day.

Folic acid
For the development of the baby's central nervous system, it is very important to take "vitamin B9", ie folic acid, especially from the first weeks of pregnancy. Since it is not stored in the body and requires more than normal during pregnancy, it should be taken every day. Fresh green vegetables are a source of folic acid, but the amount of folic acid in over-cooked and long-standing green vegetables is reduced. Spinach, peanut, hazelnut, cauliflower and whole wheat bread are the most common ones. Since natural foods cannot completely cover the folic acid deficit of the pregnant woman, it is appropriate to take them as pills from the first weeks of pregnancy.

What you should never consume during pregnancy
Caffeine
Studies have shown that three quarters of mothers consume 2 cups of coffee per day on average and give birth to preterm births and low weight babies in women who consume more than 5 cups per day. In addition, there are studies that the mother's excessive consumption of caffeine has detrimental effects on the bone density and calcium content of the fetus.

Alcohol
Alcohol, which has a negative effect on the development of the fetus, indirectly leads to malnutrition and causes vitamin and mineral deficiencies. An overdose is considered when a woman consumes more than 2 grams of alcohol per kilogram of body weight per day during pregnancy. Alcohol causes disorders such as growth and developmental retardation in the fetus, microcephaly, cleft palate, facial bones and joint anomalies.

Medicines
All medications used in pregnancy may harm the fetus. The drugs used must be under the control of a physician.
Daily sample menu
Breakfast: 1 cup of milk (enriched with calcium), 2 matchboxes of cheese or 1 boiled egg, 4-5 olives, tomatoes, cucumbers, greens, 1 tbsp molasses, 2-3 thin slices of bread.
Snack: 1 portion of seasonal fruit.
Lunch: 3-4 meat balls up to meat / chicken / fish (grilled, boiled or steamed), salad, 1 cup yogurt / ayran / tzatziki, 2-3 thin slices of bread or 6-9 tablespoons rice / pasta.
Snack: 1 bowl of milk dessert.
Dinner: 1 scoop of soup, 8 tablespoons vegetable dish, 1 bowl of yogurt / ayran / tzatziki, 2-3 thin slices of bread or 6-9 tablespoons bulgur pilaf.
Snack: 15 pieces of nuts or 10 pieces of almonds or 3-5 pieces of walnuts, 1 portion of seasonal fruit.


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13 foods you should eat while pregnant

It is very important to maintain a healthy diet during pregnancy.

During this time, your body needs additional nutrients, vitamins and minerals (1, 2).

In fact, you need 350-500 extra calories per day in the 2nd and 3rd trimesters (3).

A diet devoid of main nutrients may adversely affect the baby's development (4, 5, 6, 7, 8).

Inadequate eating habits and excess weight gain may increase the risk of pregnancy sugar, pregnancy or birth difficulties (9, 10).

Simply put, choosing healthy, nutritious foods will help ensure the health of you and your baby.

It also makes it easier for you to lose weight after pregnancy.

Here are 13 nutritious foods you should eat during pregnancy.

1. Dairy Products
During pregnancy, you need to consume extra protein and calcium to meet the needs of a growing fetus (11, 12).

Dairy products contain two types of high quality proteins: Casein and whey. Milk is the best source of calcium and provides high amounts of phosphorus, various B vitamins, magnesium and zinc.

Yoghurt, primarily strained yogurt, is particularly useful for pregnant women (13).

It contains more calcium than other dairy products. Some varieties also include probiotic bacteria that support digestive health (14, 15, 16).

People with lactose intolerance can tolerate yoghurt, especially probiotic yoghurt better. (17).

Taking probiotics during pregnancy can reduce the risk of complications such as preeclampsia, pregnancy sugar, vaginal infections and allergies (18).

Long story short; Dairy products, especially probiotic yogurt, are an excellent choice for pregnant women. Dairy products help meet the required protein and calcium needs. Probiotics can also reduce the risk of complications.

2. Pulses
pulsesThis group includes lentils, peas, beans, chickpeas, soybeans and peanuts.

Legumes are an excellent source of vegetable-based fiber, protein, iron, folate (B9) and calcium, all of which your body needs more during pregnancy.

Folate is one of the B vitamins (B9). It is very important for the health of the mother and the fetus, especially in the first trimester.

Despite this, most pregnant women do not consume enough folate today (19, 20).

This has been associated with risk of neural tract defects and low birth weight. Inadequate folic acid intake may cause the child to be more susceptible to infections and diseases in later life (21, 22).

Legumes contain high amounts of folate. A cup of lentils, chickpeas or black beans can provide 65-90% of the recommended folate daily

In addition, legumes are often very rich in fiber. Some varieties are also high in iron, magnesium and potassium.

Long story short; Legumes are a great source of folate, fiber and other nutrients. Folate is a very important food during pregnancy and can reduce the risk of certain birth defects and diseases.

3. Sweet Potatoes
sweet-potatoes Sweet potatoes are very rich in beta-carotene, which is converted into vitamin A in the body.

Vitamin A is essential for the differentiation of most cells and tissues and for the development of the fetus. (24).

Pregnant women are generally advised to take 10-40% more vitamin A (25, 26, 27).

However, it is recommended that they avoid using animal sources of vitamin A at very high rates, if overused it may cause toxicity (28).

Therefore, beta-carotene is a very important source of vitamin A for pregnant women.

Sweet potatoes are an excellent source of beta-carotene. Approximately 100-150 grams of cooked sweet potatoes meet all daily needs (29).

Sweet potatoes also contain fiber, which increases toughness, reduces blood sugar increases and improves digestive health and mobility (30, 31, 32).

Long story short: Sweet potato is an excellent source of beta-carotene. Vitamin A is important for the growth and differentiation of cells in the developing fetus.

4. Salmon Fish
salmon-salmonSomon is very rich in essential omega-3 fatty acids.

Most people, including pregnant women, do not get enough omega 3 from their diet (33, 34).

Omega-3 fatty acids are important during pregnancy, especially long-chain omega-3 fatty acids DHA and EPA.

These are found in high amounts in seafood and help the formation of the brain and eyes of the fetus (35).

However, it is recommended that pregnant women limit their intake of seafood up to twice a week (less than 340 g per week) due to mercury and other contaminants found in oily fish (36).

This causes some women to avoid seafood completely, thus limiting the intake of essential omega-3 fatty acids.

Nevertheless, studies have shown that pregnant women who eat fatty fish 2-3 times a week achieve the recommended intake of omega-3 and increase their EPA and DHA blood levels (37, 38).

Salmon is one of the natural sources in which vitamin D, which is often absent in diet, is found in small amounts. It is very important for many processes in the body such as bone health and immune function (39, 40).

Long story short, Salmon contains Omega-3 fatty acids, EPA and DHA, which are important for brain and eye development in a growing baby. Salmon is also a natural source of vitamin D.

5. Eggs
Eggs are very healthy foods because they contain an amount of almost any nutrient you need.

A large egg contains 77 calories as well as high 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 the body, including brain development and health (41).

A study conducted in the USA showed that more than 90% of people consume less than the recommended amount of choline (42).

We think that low choline intake during pregnancy may increase the risk of neural tube defects and cause a decrease in brain function (43,44).

A single whole egg contains roughly 113 mg of choline, which is approximately 25% (450 mg) of recommended daily intake for pregnant women (45).

Long story short: The whole egg is incredibly nutritious and an excellent way to increase overall nutritional intake. In addition, choline contains nutrients necessary for brain health and development.

6. Broccoli and Dark, Leafy Vegetables
broccoliBrocholi and dark green vegetables, such as kale and spinach, contain the nutrients that pregnant women need.

These 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 nutrients that benefit the immune system and digestion (46).

Due to the high fiber content, these vegetables can also help prevent constipation. This is a very common problem among pregnant women (47).

Consumption of green, leafy vegetables is also associated with a reduced risk of low birth weight (48, 49).

Long story short, broccoli and green leafy vegetables contain most of the nutrients needed by pregnant women. They are also rich in fiber, which can help prevent or treat constipation.

7. Lean Meat
lean-meatBeef, lamb and chicken are sources of great quality high protein.

Beef and pork are also rich in iron, choline and other B vitamins; all of them are needed in higher amounts during pregnancy.

Iron is an important mineral used by red blood cells as part of hemoglobin. It is important to give oxygen to all cells in the body.

Pregnant women need more iron as their blood volume increases. This is particularly important in the third trimester (50).

Low iron levels during preterm and middle pregnancy can cause iron deficiency anemia, which doubles the risk of preterm birth and low birth weight (50).

It may be difficult to cover the iron needs by diet alone because many pregnant women do not like meat very much (51, 52).

However, we think that eating red meat for people who can do it can help to increase the amount of iron from diet.

Vitamin C-rich foods such as oranges or peppers can help increase iron absorption from meals

When eating veal, lamb, and chicken, animals that are fed organic and grass should be preferred as much as possible.

Long story short; Meat is a good source of high quality protein. Beef and pork are also rich in iron, choline and B vitamins and are important nutrients during pregnancy.

8. Fish Liver Oil
omega3 Fish oil is usually made from the fatty liver of cod fish.

Fat is very rich in omega-3 fatty acids, EPA and DHA, which are essential for the baby's brain and eye development (35).

Fish liver oil is rich in vitamin D, which many people do not get enough. It can be very useful for those who do not regularly eat seafood or do not take omega-3 or vitamin D supplements.

Low vitamin D intake has been associated with the risk of preeclampsia. These potentially dangerous complications are characterized by high blood pressure, swelling of hands and feet, and protein in the urine (53, 54).

Consumption of cod liver oil during early pregnancy has been associated with higher birth weight and then lower disease risk in the baby's life (55).

A single serving (one tablespoon) provides more than the daily intake of fish liver oil, omega-3, vitamin D and Avitamin.

However, it is not recommended to consume more than one serving a day (one tablespoon), too much vitamin A can be dangerous to the fetus.

Long story short: A single serving of fish oil, omega-3 fatty acids, vitamin D and vitamin A provides more than necessary. Fish liver oil can be particularly important for women who do not eat seafood.

9. Mountain fruits
berries such as berries, blueberries, blackberries, raspberries; It is filled with water, healthy carbohydrates, vitamin C, fiber and plant compounds.

They usually contain a high amount of vitamin C, which allows the body to absorb iron.

Vitamin C is also important for skin health and immune function (57, 58).

Strawberries have a relatively low glycemic index value, so they should not cause large increases in blood sugar.

Mountain fruits are great snacks because they contain both water and fiber. They provide a lot of flavor and food with very few calories.

Long story short; Mountain fruits; water, carbohydrates, vitamin C, fiber, vitamins, antioxidants and plant compounds. These fruits can help pregnant women increase their food and water intake.

10. Whole grain foods
full-grainedFull grains can help meet the increased caloric requirements of pregnancy, especially during the second and third trimesters of food consumption.

Unlike refined grains, all grains are full of fiber, vitamins and plant compounds.

Oats and quinoa contain significant amounts of protein, which is especially important during pregnancy.

In addition, whole grains are often rich in vitamin B, fiber and magnesium. All of these are often deficient in the diet of pregnant women (59, 60).

Long story short; Whole grains are full of fiber, vitamins and plant compounds. It is also rich in B vitamins, fibers and magnesium that every pregnant woman needs.

11. Avocado
avocadoAvocados are unusual fruits because they contain a large amount of monounsaturated fatty acids.

It is also rich in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.

Avocados are an excellent choice for pregnant women because of their high levels of healthy fat, folate and potassium.

Healthy fats help to build the skin, brain and tissues of the fetus and can help prevent folate nerve tube defects (61).

Potassium can help relieve leg cramps, which is a side effect of pregnancy for some women. Avocados actually contain more potassium than bananas (23).

Long story short; Avocado contains a large amount of monounsaturated fatty acids, fiber, folate and potassium. They can help reduce leg cramps, improve mental health and soothe, which are common in pregnant women.

12. Dried Fruit
dried-fruit Dried fruits are usually high in calories, fiber and various vitamins and minerals.

A piece of dried fruit contains only the same amount of nutrients as fresh fruit without water and in a much smaller form.

Therefore, one serving of dried fruit can provide a greater proportion of the amount taken from many vitamins and minerals, including folate, iron and potassium.

Plum is rich in fiber, potassium, vitamin K and sorbitol. These are natural laxative substances and can be very helpful in relieving constipation.

Date Palm is rich in fiber, potassium, iron and plant compounds. Regular palm consumption in the third trimester can facilitate cervical enlargement and reduce the need to induce labor (62, 63).

However, the dried fruit also contains a high amount of natural sugar. Remember to avoid sugar-containing species, especially those containing more sugar.

Although dried fruits help increase calorie and nutrient intake, it is not recommended to consume more than one portion at a time.

Long story short; Dried fruits can be very useful for pregnant women because they are small and nutrient-intensive. Just make sure to limit your portions and avoid candied varieties.

13. Water
The volume of blood during pregnancy increases up to 1.5 liters. Therefore, it is important that it remains hydrated properly (64, 65).

The fetus usually gets everything it needs, but if you don't pay attention to water intake, you may be dehydrated.

Symptoms of mild water loss; headache, anxiety, fatigue, bad mood and decreased memory (66, 67, 68).

In addition, increased water intake can help relieve constipation and reduce the risk of common urinary tract infections during pregnancy.

General rules recommend drinking about 2 liters of water per day; however, the amount you really need depends on the person (69, 70).

As an estimate, we should drink about 1-2 liters each day. Just remember that you also receive water from other foods and beverages, such as fruit, vegetables, coffee and tea.

As a rule, when you are thirsty you should drink water until you quench your thirst.

Long story short; Drinking water is important because of the increased blood volume during pregnancy. Adequate hydration can also help prevent constipation and urinary tract infections.

Lesson from here

Everything you eat during pregnancy affects your energy and comfort.

It can directly affect your baby's health and development.

As your calorie and nutrient needs increase, it is important that you choose food rich, healthy foods.

Weight gain is normal during pregnancy, but it is important to gain a healthy way. This is beneficial for your baby and your health after pregnancy.

This list should be a good start for healthy, well-fed pregnancies.


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Nature Made Prenatal Vitamin with Folic Acid, Iron, Iodine & Zinc, 250 Tablets (Packaging May Vary)