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Top 8 Foods in Pregnancy

70-80% of pregnant women live in this period and some foods against sudden and untimely desire to eat severe craving is called.

Why do pregnant women overcome?

The reasons of craving which are the subject of scientific researches are not known.
In the researches and discussions on the subject, some deficiencies of vitamins and minerals that the body needs are associated with craving hormone levels such as increased estrogen, progesterone and HCG during pregnancy.
It is also thought that the craving of pregnant women who complain of morning sickness in the early stages of pregnancy is more likely.
Because of iron deficiency, potassium deficiency, anemia, magnesium deficiency, vitamin B deficiency, there may be a desire to eat some interesting things during pregnancy.
Here are the foods most pregnant women cravings

Chocolate

• Many expectant mothers may wish to wake up at midnight and eat chocolate.

• If you usually cook chocolate, you can indulge yourself in the meantime, but it is useful to limit yourself to the amount.

Ice cream or ice

• Ice cream is also one of the most popular foods.

• Sometimes only ice is crushed. Crunch and coldness of ice can attract pregnant women most of the time.

• Increasing body temperature during pregnancy may increase the interest in cold things.

Sugary foods

• The expectant mother wants to consume sugary foods when she is tired and has low energy. For this reason, most of the expectant mothers crave sugary food.

• But excessive sugar consumption should be avoided.

• If you want something sugary, check yourself and try to eat less, and your need for sugar can naturally be found in fruit-containing fruit and so on. take care to eliminate foods.

Fruit

It is one of the healthiest foods crushed during pregnancy.
In this period, vitamin C deficiency may increase interest in fruit.
In general, fruit craving is not more frequent in the season. In winter, watermelon, melon, plum in summer, such as orange-tangerine fruits are often crushed.

Lemon-hot pepper and spices

Pregnant mothers sometimes need intense and strong flavors. Lemon is the most craving food to suppress this need.
Similarly, hot pepper suppresses this desire because it has an intense taste like lemon.
Spicy foods can also be crushed during this period. Just like lemon and hot pepper, the expectant mother may start to pour spices on every meal she needs.
If you do not have any stomach problems during pregnancy, lemon, spices and bitterness is not a problem to consume, but if you can not prevent yourself and eat too much amounts to consult your doctor is useful.

Pickle

When an intense sense of taste is needed, some expectant mothers turn to pickles.
Sharp salt and vinegar taste may appeal to expectant mothers.
It is among the most preferred foods in our country.
Those with high blood pressure should pay attention because it contains high levels of salt.
Again, some of the mothers who turn to saline foods from the body's sodium deficiency may crush chips.
It is not recommended to consume too much as it contains a high percentage of fat and salt.
When you are in for an intense desire to eat chips, you can make potato chips at home or bake spicy potatoes in the oven.

Coffee beans

Some pregnant women may increase their interest in coffee during pregnancy and can overcome coffee.
Some mothers who want to taste and smell more intense coffee may also be able to grind coffee beans.
If you are craving coffee intensely, you can consume decaffeinated coffee in consultation with your doctor.

Most sour foods are crushed

According to the results of research conducted on 501 women at Erciyes University, 62.5% of the mothers stated that they exceeded at least one nutrient during pregnancy. 42.2% of the participants participated in the study; sour foods such as plum, lemon, pickle and age; 17.9% of them stated that they would exceed chocolate and pastry desserts.

Important notes:

If the foods you are eating are part of your daily diet, eating them frequently will not harm your baby and you, but excessive consumption should be avoided.
If you are craving food that you do not think is appropriate for your health, be sure to let your doctor know about it and help you to look for different alternatives. For example, if you are constantly freezing ice cream instead of ice cream instead of frozen yogurt alternative.
Feed frequently and don't starve too much.
Do not skip breakfast, which is the most important meal of the day.




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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.

General Tips on Nutrition During Pregnancy
Eating properly during pregnancy makes life easier for both your health and the health of your baby for a period of 9 months.

• It is important not to skip meals or to extend the time between the two meals.

• By dividing your daily food into 5-6 small or medium portions, you can reduce the feeling of over saturation.

• Before your pregnancy, you may not have breakfast. But during pregnancy, one of the first things you need to care about is to reintroduce breakfast and not skip it. In addition to being the most important meal of the day, it keeps your body's blood sugar on a regular basis by preventing you from starving for a long time. On a day without breakfast, you can see that blood sugar is falling towards noon, your stomach is nauseous and dizzy.

• You should not be fooled into diets that say that you are removing toxins from your body. You don't have to worry if there's no problem with liver and kidney function. If you have any concerns about this, you should consult your doctor.

• Establish a healthy relationship with food. Think of them as a tool that allows you to do your body's fuel and vital functions.

• Limit the variety of foods in the pregnancy diet. When the baby swallows the amniotic fluid, it will taste the food you eat. This will accustom the baby's taste buds, allowing him to perceive a wider range of flavors when switching to solid formulas at about 6 months after birth.

• Make sure you have a source of calcium for breakfast. Cereals soaked with milk, yogurt, tea with milk, toast with cheese will help to replace calcium consumed from the bones during the night. Bones are living tissues. They need calcium and vitamin D regularly to stay strong.

• Have some healthy nuts and small snacks at hand wherever you are. Eating something in the first trimester of pregnancy, where nausea and vomiting is common, can make a difference in how you feel.

• If you crave, don't hold back. Unless you crush it on things that cannot be renewed, such as earth, craving has a biological cause. For example, craving orange and tomatoes makes sense. The body needs vitamin C to get iron from food.

• Even if you say ebilir you can drink a little süresince during pregnancy, you should remove alcohol from your life. You should prefer non-ready soft drinks, freshly squeezed fruit juices, lemon squeezed or lemon juice added mineral water. You should drink plenty of water. Fluoride from the water will benefit the baby's emerging teeth and tooth enamel.

• You should use iodized salt for a healthy thyroid function. Iodine is also necessary for the development of the baby's IQ. Seafood, iodine-supplemented bread, green leafy vegetables and eggs are also sources of iodine.

• You should definitely read the labels when shopping. You should learn about the nutritional properties of their food. The general rule here is to concentrate primarily on the substances that make up this food in a food component. Producers should rank this content in descending order. If you have difficulty pronouncing a particular substance, or if you don't recognize it as a type of food, there is a good chance that it is not very good for you and your baby.


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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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