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Nutrition Before Pregnancy

Adequate and balanced nutrition before pregnancy helps you to become pregnant and be healthy throughout your pregnancy.

For working women who plan to have babies, it is important to maintain a healthy and balanced diet every day. Doing so will provide your body with the necessary nutrients it needs to help in a healthy pregnancy.

In some cases, it may be necessary to support nutrition with appropriate supplements.
Nutritional needs during pregnancy increases.

Food supplements containing multivitamin & minerals have been developed to help meet growing nutritional needs before pregnancy, during pregnancy and lactation.

Pre-pregnancy nutrition

Feeding during baby planning
A healthy and well-balanced diet plan for both you and your partner supports getting pregnant and having a healthy pregnancy.

Nutrition menu for expectant mother
Eat fiber rich carbohydrates such as fresh fruits, vegetables and whole grains.
Instead of skimmed milk, prefer full-fat milk or eat one portion of full-fat yogurt every day.
Reduce the amount of coffee you drink and avoid alcohol and sugary soft drinks. Instead for plenty of water.
Reduce the amount of sugar you receive. Instead of white table sugar, you can use natural sweeteners such as maple syrup, honey or agave extract.
Nutrition menu for father
Men should increase zinc and vitamin E intake.
Consume organic food whenever possible. Pesticides can affect hormone balances and male sperm production.
The basis of healthy nutrition
Healthy eating involves a balance of different types of nutritious foods.

In addition, saturated fats, salt and sugar can be a health problem when eaten in large quantities. To reduce the amount of these in your diet, it is recommended to switch to unsaturated fats and reduce the amount of processed or prepared food you eat.

Water consumption is also very important for your health. Aim to drink at least 2 liters of water per day.

It is also recommended to follow this simple advice when it comes to planning pregnancy.

Stay away from alcohol. Avoid alcohol consumption while trying to become pregnant, pregnant and breastfeeding.
Avoid food that may contain Listeria (a bacterium characterized by disorders of the central nervous system in animals and humans). These include your favorite appetizers such as soft cheeses, meat pie, cold meats, ready-made salads, raw or smoked seafood, and raw eggs. Make sure that all eggs, meat and fish you eat are thoroughly cooked.
Reduce caffeine. Try to keep your caffeine consumption at a maximum of 200 mg per day, which corresponds to approximately 2 espressos. Please note that caffeine can also be found in chocolate, tea and some soft drinks and energy drinks.

Increased nutritional needs during pregnancy
Pregnancy is one of the periods in which the nutrient requirement that you can live throughout your life increases the most. In fact, the consumption of nutrients needed during pregnancy increases by up to 150% 3. It may be necessary to support nutrition with appropriate supplements during this particular period.
The first few weeks of pregnancy are a critical period in the development of the baby. The neural tube that forms the baby's brain and spinal cord develops during this time. In general, a small person has already started to develop until you find out that you are pregnant.
It may take time for your body to gain the necessary nutrients it needs to prepare for the increasing requirements of pregnancy.
Essential vitamins and minerals necessary for the healthy development of the baby include folic acid, iron and iodine:

Folic acid
During the first few weeks of pregnancy, before most women find out they are pregnant, the neural tube has already begun to develop or close. The neural tube forms the brain and spinal cord of the baby, essential for the central nervous system. Supplementation of folic acid increases the folate level of the mother. Low folate levels are a risk factor for neural tube defects. Neural tube defects have multiple risk factors, and changing one of these risk factors can have a beneficial effect.

Iodine
Iodine helps the development of the brain and nervous system of infants and children. Your need for iodine increases during pregnancy and it is up to you to meet the needs of your developing baby.

Iron
As you begin to produce more blood for yourself and your baby, your need for iron increases significantly during pregnancy. Iron intake is important to help prevent iron deficiency and has benefits for the baby's development.

You may need to make other lifestyle changes
You should take a look at your lifestyle choices as well as a healthy pre-pregnancy nutrition plan and getting enough nutrients. You may also need to make a few changes there to increase your chances of having a happy and healthy pregnancy.


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Foods to be consumed by pregnant women

Healthy nutrition of pregnant women during pregnancy is of great importance. During pregnancy, the body needs to consume additional nutrients. As a priority, pregnant women should consume between 300 and 500 calories each day in terms of the health of their babies and their own health. But I'm not supposed to eat too bad because I'm going to get extra calories. There are foods that pregnant women should consume. Pregnant women can create a nutrition program with the help of a dietitian. In this way, pregnant women who will be fed regularly and healthily lose weight more easily and quickly after their pregnancy. Smoking and alcohol should not be used while doing all this. In particular, women who smoke during pregnancy should never smoke in their mouths. Because this will cause their babies to become very unhealthy in the future. It should be remembered that healthy mother means healthy baby. The basis of being a healthy mother is through healthy nutrition. As a result of interactive man’s research, we have listed the foods that pregnant women should consume.

Milk and milk products
Unborn babies need protein. Pregnant women get the best protein from milk. The calcium that babies need is in milk. In addition, one of the most important problems for mothers during pregnancy is digestive problems, milk helps to relax the digestive system. Another benefit of milk for the mother is that it reduces the risk of gestational diabetes, vaginal infections and allergies.

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pulse
Legumes are an important source of fiber for pregnant women. It contains calcium just like milk. Legumes include calcium, as well as protein, iron folic acid, which is useful for pregnant women. Folic acid is very important in early pregnancy (first 3 months). Pregnant women cannot produce folic acid, which can cause infants to develop poorly and become susceptible to child infections. Legumes; lentils, peas, beans, chickpeas, soy and peanuts.

Sweet potato
Sweet potato causes vitamin A to form in the body. Vitamin A is essential for growth and regeneration of cells and tissues. It is one of the foods that pregnant women should consume for healthy baby development. It is important that pregnant women increase vitamin A intake at a high rate. Since vitamin A excess produces toxins, it is not recommended to take from animal products.

Salmon
Salmon is an omega-rich food. Many people, including pregnant women, are not getting enough omega. Consumption of omega during pregnancy is very important for the baby's eye and brain development. It is sufficient for pregnant women to consume salmon twice a week. Because there is mercury in the fish. Excess mercury can harm both the mother and the baby. In addition to omega, salmon contains vitamin D. Vitamin D also has benefits such as strengthening bone health and immunity.

Egg
Pregnant women should also consume eggs as every individual wants to live healthy. Since it contains less than a lot of food in the egg, the baby and mother will have a lot of return. It contains high quality protein and fat. It is also the source of many vitamins and minerals. The most important part for pregnant women is choline. Choline helps brain development.

Broccoli and green leafy vegetables
In broccoli and green leafy vegetables; It contains vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. They are of great importance for the immune and digestive system. They prevent constipation, which is one of the biggest problems for pregnant women. In addition, green leafy vegetables prevent miscarriages. Foods to be consumed by pregnant women, nutrition during pregnancy, what to eat during pregnancy, foods to be eaten during pregnancy, list of nutrition during pregnancy

Meat
We know how important protein is in pregnancy. Chicken and beef are two of the largest sources of protein. Beef contains iron, choline and B vitamins. Iron deficiency may occur in many women during pregnancy. This is caused by not getting enough iron. Iron is especially important in the first three months. Iron deficiency can lead to premature birth or miscarriages in later pregnancy.

Fish oil
Fish oil has the most important place among the foods that pregnant women should consume. Fish oil is produced from the liver of fatty fish. Just like salmon, it is very important for the baby's brain and eye development. It also contains vitamin D. Low vitamin D intake may cause pregnancy poisoning (preeclampsia).

Strawberry
There is vitamin C in the strawberry. Vitamin C is important for pregnant women for skin health and immune function. Also vitamin C helps the absorption of iron.
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Whole grains
Whole grains are very rich foods to meet the increasing calorie needs of pregnant women. Whole grains contain more fiber, vitamins and plant combinations in comparison to other cereals. There are many things that pregnant women need.


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Can pregnant women eat at night? Does long-term hunger harm the baby?

Can women eat during the night during pregnancy? Is it possible to cope with the feeling of hunger that arouses from sleep?

It is normal that you get hungry more often because of hormones that change during pregnancy. If you don't want to experience this feeling, you can consume healthy snacks often, less or less. Those who want to maintain their weight outside the period of pregnancy usually take care not to eat after 19.00. So, is this the same for pregnant women?

What time should the point be placed?
Experts emphasize that pregnant women should be fed a balanced diet so that both the baby and the mother do not suffer from hunger and thirst. Long-term hunger will affect the baby as much as the mother. After 18.00, pregnant women should stay away from carbohydrates. In addition, pregnant women should stop eating at least one hour before sleep.

What to eat when you wake up?
Some pregnant women wake up at night with a feeling of hunger. Drinking only a glass of water in these moments does not sometimes suppress hunger. You can drink a glass of warm milk instead. If you add cinnamon into the milk, you will suppress your hunger. When you wake up from sleep at night, heavy meals, fries, of course you should avoid pastries. Not necessarily if you want to eat something; a piece of wholemeal bread on a piece of cheese and sprinkle flax seeds on the spread. A slice of bread will keep you satiated for hours.


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10 rules of healthy nutrition during pregnancy

As soon as you hear that you are a mother, you decide to change many things in your life. You review your responsibilities for your baby, which is a part of you, and even matters that aren't important to you until now are getting your attention. Of course, one of your primary concerns is nutrition during pregnancy. With the thought of mu I wonder if my baby is eating enough beslenme, you can change your diet. However, with this concern, you may consume too much nutrients during pregnancy or you may follow a wrong diet. Gynecology and Obstetrics Specialist at Acıbadem Eskişehir Hospital Ramazan Bayırlı, 10 nutrition recommendations for pregnancy period found.



Nutrition tips during pregnancy


For 8-10 glasses of water
Water, which is in charge of the body's transport and immune system, is responsible for transporting the nutrients to the body's cells and removing metabolic wastes from the body. During pregnancy, it is important to consume 2-3 liters of fluid per day for the increased blood volume of the baby and the mother. This should be 8-10 glasses of water. The color of urine goes from light yellow to dark yellow, indicating that the amount of fluid consumed per day may be insufficient.



What to drink, what to drink?
Other liquid drinks consumed outside the water should not contain caffeine, carbon dioxide and high amounts of sugar. Prepare fresh fruit juices, buttermilk, herbal teas and natural sugar-free compotes instead of instant fruit juices and acidic beverages. However, if you are at risk of pregnancy diabetes and pregnancy does not continue within the targeted weight, take care when consuming juice and compote. In order to prevent salt loss due to sweat, salty buttermilk can be preferred. Pregnant women with edema, hypertension and preeclampsia problems especially for the saline separation should be avoided.



Watch out while consuming herbal tea!
Herbal teas are one of the sources that can be used to meet liquid needs. Herbal teas, which do not have laxative properties and will not increase contractions, can be consumed during pregnancy. Herbal teas with fennel, linden, chamomile, ginger, anise and mint can be preferred. In order to preserve the nutritional value of foods and to prevent anemia (anemia) in particular, it is important not to drink tea or coffee with the food.

Probiotic for intestinal health
Probiotics that help regulate intestinal activity and are particularly useful in preventing summer diarrhea are among the products that facilitate fluid intake during pregnancy. With its high calcium content and refreshing properties, mothers can use their preferences in favor of kefir.



Which fruit is useful?
Especially in summer, increasing fruit and vegetable options help to meet the need for fluids as well as a healthy diet. Fruits and vegetables are loaded with vitamins, minerals, fiber, water and other nutrients that are very good for the baby's health. The more and more different colors your table contains, the more nutrients you get and the more you will get. Green peppers, red peppers, strawberries, plums, cherries, parsley; Vitamin A rich in apricots, peaches, tomatoes, carrots; watermelon, strawberry, red plum, cherry with antioxidant content called lycopene; Grape is rich in both vitamin C and folic acid and has anti-carcinogenic properties.



Eat green vegetables for folic acid
You can consume green vegetables, peas, kidney beans and grapes to meet the increased need for folic acid during pregnancy. Thanks to the high pulp it contains, vegetables and fruits can prevent constipation that can be seen during pregnancy.



Prefer fresh milk ice creams
Especially when consumed in the summer months, ice cream, which is considered indispensable food of all seasons, prefer fresh milk instead of cream. In this way, you will consume less fat. Dairy product ice cream is a healthier and relatively low-energy option instead of desserts. For this reason, freezing can be considered as a healthy alternative to meet the increasing calcium requirement during pregnancy.



Developing with protein
The daily intake of 70 g protein and 150 mg omega 3 during pregnancy is important against the risk of development of the baby's brain-immune system and the mother's depression. beans with vegetable protein sources in Turkey due to low intake of animal protein, lentils, dry beans, such as chickpeas can be. If it can be taken daily, it is important to support the intake of 2 glasses of milk, 1 egg, 70 grams of red meat (2 meatballs or 1 fillet steak) and fish (1 bream or 1 mackerel or 90 grams of tuna). Especially during pregnancy, additives such as salami, sausage, sausage and foods containing excessive salt should be eaten as little as possible. Frozen-thawed meat-fish and canned foods should not be preferred because they may cause food poisoning due to the bacteria they carry.



Consume dried fruits metered
Dried fruits and nuts should be consumed because they are rich in minerals such as iron and calcium as well as their intensive energy. However, it may be beneficial to consume controlled consumption as it can cause weight. In the evening, 2 walnuts or 10 nuts and 2 dried apricots or 1 date palm can be consumed.



Let your salt be iodized
The salt you will use in the dishes should be iodized. Because iodine can easily pass from breast milk to the baby. In addition, vegetables, pastas (noodles), lentils, chickpeas and boiled water should not be spilled. These foods should be pre-washed and soaked and then cooked.


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What should be the nutrition during pregnancy?

Pregnancy is one of the most important periods of nutrition in human life. Feeding during pregnancy greatly affects the health of the mother and the baby to be born. The growth of your child in the womb, physical, mental development, closely related to your diet during pregnancy.

Anadolu Health Center Nutrition and Diet Specialists convey the following information about the most curious subjects of mothers and relatives during pregnancy:

1. How should pregnant women with excessive nausea be fed?

Digestive system complaints during pregnancy or pregnancy is one of the most common problems. Nausea in 50-90 percent of pregnant women and vomiting is seen in 25-55 percent. It is known that being young, obesity, first pregnancy and smoking increase these problems. 90 percent of pregnancy in the first trimester of pregnancy, and especially 4-10. nausea occurs between weeks.

To prevent nausea during pregnancy
Frequent and small portions should be preferred to eat,
Nutrition; the content of the diet should be low-fat and bread should be consumed by frying,
Factors such as cigarette, food and perfume smell that trigger nausea should be avoided,
By increasing the number of meals to 6, the stomach should not be allowed to remain empty,
After waking up, before getting out of bed (such as toast, toast), eat something dry and rest in bed for a while, then get up,
Enough fluid should be taken between meals,
It should be rested by taking small breaks in daylight.

2. How should pregnant women be fed to avoid gas problems?

Bloating and gas problems during pregnancy need to be eaten little by little and frequently. In addition, eating fast food causes bloating. Another thing that can be done for the gas problem during pregnancy is to stay away from the foods that make gas. In general, food that makes gas to every person; dried legumes (red beans, chickpeas, lentils), cauliflower, cabbage, broccoli and onions.

3. How should pregnant women with reflux feed?

One of the most common problems in pregnancy is the condition that we call reflux and the acid in the stomach escapes into the esophagus. Approximately two-thirds of pregnant women suffer from reflux symptoms. Pregnant women feel a burning sensation behind the breastbone. In some cases, this feeling can be felt even near the throat as a result of acidic gastric fluid escaping further. In order to reduce reflux during pregnancy, you need to eat less frequently, raise your head and avoid eating in the last three hours of bedtime. Drinks such as alcohol and coffee, chocolate and fat-intensive foods should be consumed in a more limited way. Cigarettes, as well as many damages in pregnancy, by increasing the stomach acid will contribute to reflux should not be forgotten.

4. What should pregnant women pay attention to while drinking herbal tea?

It is recommended to drink herbal tea during pregnancy because of the risk of fluid loss and miscarriage.

5. How much weight should be gained during pregnancy?

Monitoring weight gain during pregnancy is important. Overnutrition as well as malnutrition in pregnancy is harmful to mother and baby health. Pregnant women in the first three months; 0.5-1 kg per month. in the following months it should gain an average weight of 1.5-2 kg per month. The total weight increase (10-14 kg) of the mother during pregnancy should be 12.5 kg on average.

Healthy nutrition recommendations during pregnancy
To prevent excess weight gain sugary, floury fatty foods should be consumed less
White meat (chicken, fish) should be preferred
Red meat should be lean when consumed
Consumption of products such as delicatessen products, sausages, salami, sausage, bacon should be left
Instead of frying, roasting, boiling, grilling, baking should be preferred.
Food should be less salty, salt should not be used on the table, salt should be iodized.
Vegetables / fruits, legumes and cereals should be washed thoroughly as they may contain some chemicals (pesticides).
Coffee and tea consumption should be reduced and meals should be at least 45 min. to drink before or after
In cases of nausea and vomiting; meals should be consumed gradually and frequently and foods such as toast, breadcrumbs and grissini should be consumed before getting out of bed in the morning. After consuming these foods should be rested for 15 minutes.



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Nutrition in Pregnancy

Pregnancy; It is a period that shapes the baby's physical development, intelligence and body system. The importance of 9 months affects an entire lifetime.

A balanced and healthy diet is important in all periods of life and is essential in pregnancy.

Nutrition during pregnancy should not begin with pregnancy; for a woman to be pregnant, to carry the baby to the end of pregnancy, before pregnancy, it must be fed regularly and healthy. In addition to raising the unborn baby, the expectant mother should also have adequate and balanced nutrition to meet the energy and nutrients of the milk that will be fed after giving birth. Adequate and balanced nutrition during and after pregnancy is important for healthy physical and mental growth and development of the child.

If there is not enough and quality food intake during pregnancy; the baby begins to consume the food stores in the mother's body, and the health of the mother and the baby is compromised. Inadequate and unbalanced nutrition may cause permanent retardation in the mental development of the baby, especially in the first trimester when the brain structure is shaped.

Diversity in nutrition should be provided by consuming food from each food group at each meal. Milk and dairy products must be in daily nutrition and should be consumed regularly every day. The important thing is to consume foods that contain protein, fat and carbohydrates at a balanced rate every day.

Drinking 2.5-3 liters (10-15 glasses) of water per day is very important during this period. In addition to water, milk, buttermilk, fruit juices can also be consumed. Abundant fluid consumption prevents urinary tract infections, decreases the baby's water, the risk of premature birth, respiratory infections, constipation and diarrhea and helps to treat them.

Pregnancy is not a period of unlimited food, quality and balanced nutrition provides both a comfortable pregnancy and a healthy birth.

According to experts, the words can you carry two lives, you have to eat twice ”are very wrong. The important thing is not the weight gain of the pregnant woman, but the baby is taking the necessary nutrients.

The developing baby in the womb needs some basic nutrients, vitamins and minerals. Calcium, iron, iodine, zinc and magnesium are the most important ones.

Healthy eating; helps to improve maternal health and congenital anomalies.

Physical activity during pregnancy

Physical activity in pregnancy is beneficial unless there is a risky condition and with the consent of the doctor. From the first 3 months of pregnancy, a regular exercise program should be added to balanced and disciplined nutrition. Sports such as walking, swimming, maternity yoga and pilates can be done at least 2 days a week for one hour, regularly and not tiring. Exercise during pregnancy reduces back and back pain, sleep problems, bloating and edema due to pregnancy. It also makes the mothers feel better both physically and psychologically.

HEALTHY NUTRITION IN PREGNANCY

VITAMIN AND MINERALS
Calcium and vitamin D are found in the main structure of the bones and keep them strong. Vitamin D is also required for the use of calcium in bone and tooth structure.
Iron is essential and vital for blood production in mother and baby.
Iodine is necessary for the production of thyroid hormones; deficiency negatively affects the intelligence of the baby.
Zinc affects the formation of bone and nervous system.
Magnesium provides relaxation of nervous system and muscles.
Milk and dairy products: protein, calcium and vitamin source; Supports baby's bone, eye and tooth development.
Meat, eggs, legumes group: rich in protein, iron, vitamin B and calcium; Infant muscle, blood and brain development positively affects.
Vegetable and fruit group: Contains vitamin A and C; It is important for the formation of eyes, skin and blood cells.
Cereal group: is rich in energy and vitamin B, supports the growth of the baby and the development of the immune system, is important for blood clotting and cell communication.
Fat group: contains essential fatty acids, provides energy, supports the development of the baby's brain cells and forms the building blocks of the nervous system.
KEY FOODS IN PREGNANCY
WATER CONSUMPTION 2.5-3 liters (10-15 glasses) of water should be drunk.
PHYSICAL ACTIVITY At least 2 days a week, 1 hour walking, swimming, pregnant yoga, pilates can be done.
Weight gain of 10-14 during pregnancy is normal.


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Nutrition in Pregnancy

In our country, "insufficient and unbalanced nutrition before and during pregnancy" has an important place in maternal and infant mortality. There are approximately 1 million 400 thousand births in our country every year. Inadequate and unbalanced nutrition before and during pregnancy brings many health problems leading to maternal and infant mortality.

There is a close relationship between the type of feeding before and during pregnancy and the birth weight, brain development and health of the baby. In our country, due to nutritional disorders, 58% of pregnant women have iron deficiency anemia (anemia) and folic acid, which is necessary for the production of blood cells, iodine and calcium deficiencies that play a role in the development of physical and mental development.

In our country, approximately 154 thousand babies are born with low birth weight every year. One of six babies born every year in the world is born under 2500 grams and with low birth weight. This rate is between 10-12 percent in Turkey. One of the most important causes of low birth weight is nutritional disorders in pregnant women. The need for energy and nutrients increases during pregnancy. If this need is not met, the nutrients needed for the growth and development of the baby are obtained from the mother's own tissues. As a result, various diseases occur in the mother and resistance to infections decreases.

Inadequate and unbalanced nutrition before and during pregnancy brings the risks of birth for the mother and causes pregnancy poisoning and maternal deaths. In infants, it causes physical and mental developmental retardation, a significant increase in the risk of illness and stillbirth. Long-term insufficient and unbalanced nutrition of the expectant mother leads to maternal and infant mortality. Nutrition before and during pregnancy significantly affects the health of both the mother and the baby to be born. At least 2 glasses of milk or yogurt should be consumed each day.

Instead of these nutrients, 2-3 matchboxes of cheese or 1-2 spoon sediments should be consumed. Since raw milk and cheese made from it contain harmful microbes, pasteurized milk and cheeses made from these milk should be preferred. In addition, the mother should eat one egg or the same amount of meat, chicken and fish in addition to what they normally eat. If these foods cannot be consumed, care should be taken to eat legumes, lentil or chickpea soups. Fresh vegetables and fruits that are rich in vitamins should be consumed regularly at every meal. It should be fed gradually and frequently and should not be starved for a long time.

Oils should be preferred in meals. Care should be taken to consume olive oil during the day. In addition to dried legumes such as beans, chickpeas, lentils, lemon salad, fresh onions or fruit should be consumed. Iodized salt must be used in meals. Thus, the baby is protected from goiter disease and mental retardation. Iodized salt should be stored in a dark glass jar and protected from light, sun and humid environments. Thus, loss of iodine is prevented. If you have high blood pressure (hypertension), meals should be cooked without salt or with low salt. Excess salty foods should not be consumed.

Smoking and alcohol should never be used. Smoking should be avoided. Fluid requirement increases during pregnancy. To meet this, drink more water or milk, buttermilk, freshly squeezed fruit juices should be increased fluid intake. Drink at least 10 glasses of water every day. Anemia (anemia) is more common in pregnancy. To prevent anemia; more food such as eggs, red meat, legumes, molasses and fresh fruit and vegetables should be taken into consideration. Tea and coffee consumption should be minimized. Tea and coffee should not be drunk until one hour before and one hour after meals.

Foods, especially vegetables and fruits, should be washed thoroughly before consuming to remove harmful residues from agricultural products. The best way to wash these foods is; to leave the food in a bowl full of water for 5-10 minutes, repeat this process several times, and then wash the water under the fountain. Craving during pregnancy is known to occur as a result of hormonal effects. For this reason, not every food that is needed, but what is necessary for the body should be consumed in a moderate way. During pregnancy, weight gain should be controlled to a total of 7-14 kg, 1-1.5 kg per month. Boiling and cooking juices should not be poured as the boiling water of vegetables and legumes will cause loss of vitamins and minerals. When buying fresh foods should be preferred.

The expiry date and contents of packaged foods should be considered. Foods of unknown content should not be consumed during pregnancy. Vitamin D deficiency in pregnant women adversely affects brain and bone development of unborn babies and brings risks of congenital cataract and infection. All pregnant women should go out in the sun for 10-15 minutes a day, except at noon in summer.


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