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13 foods you should eat during pregnancy

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

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


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


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


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

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


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


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

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


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


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


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


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


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

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


44AXX
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Pink Stork Fertility: Natural Fertility Support, Balances & Regulates Cycle, Myo/Chiro-Inositol, Vitex & More, Essential Vitamins & Extracts, -60 Vegetarian Capsules

What Supplements Can Be Used During Pregnancy ?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

8. Probiotics

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

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

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

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


43AXX
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How should summer pregnant women be fed?

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

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

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



6 NUTRITION PROPOSAL

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

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

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

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

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

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

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


42AXX
Nature Made Prenatal Vitamin + DHA Softgels with Folic Acid, Iodine and Zinc, 60 Count (Packaging May Vary)

Nature's Way Alive!? Prenatal Gummy Multivitamin with DHA, Fruit and Veggie Blend (50mg per serving), Full B Vitamin Complex, Gluten Free, Made with Pectin, 90 Gummies

Nutrition during pregnancy

Do you need to eat too much food during pregnancy?
The number of sentences that you will hear on the tables from the moment you learn that you are pregnant, such as gerek You have to eat, you are carrying a life! Ar increases. This sentence, although true, is incomplete. It is very important for your baby's development that you know which amount of food group you are consuming as a prospective mother or what you should not consume. So the right sentence would be ‘You have to consciously eat, after all, you are carrying life!.. Consciously consuming food during pregnancy will eliminate many potential problems that may occur for you and the baby. In addition to the comfort of knowing that you are taking good care of your baby, which will be fed from your body for 9 months, you will gain weight gain in a healthy way.

What foods should be consumed to get enough calories during pregnancy?
Pregnancy is a stage in which you can clearly observe that you and your baby's body have changed for about 9 months. One of the most important elements on the way to a healthy development is that you get enough energy, that is, calories, in your body. But beware! Calorie intake should not be ıyla calorie account ’. A 300-calorie food intake that contains the natural content of protein, fat, minerals and vitamins your baby needs is not the same as the 300 calories you get from a bowl of chips. Continuous intake of such processed, harmful foods will have a negative impact on both you and your baby's body. Another wise move to do with calories is to consume foods that are not high in calories but have high nutritional value. 1 gram fat has about 2 times the calories of 1 gram protein. In addition, since most of your baby's cells are made up of protein, thanks to you, the protein it receives plays a major role in its development. Every day, the right amount of milk and dairy products should be taken into consideration, a minimum of 2 days a week red meat (raw or undercooked should be avoided) should be consumed. In addition, it will be a very wrong move to avoid the fats that are healthy to our body by just calculating calories. A mediterranean salad with plenty of olive oil, walnuts, almonds will get your body with nutrients such as oil is a must for a healthy development.

Is avoiding carbohydrate consumption correct during pregnancy?

You shouldn't be afraid of not only fats, but also carbohydrates! Carbohydrate intake as well as other nutrient groups should be considered nutritional value. Processed foods are foods that we can call empty calories, which are inadequate to contribute to your baby's and your development, make your healthy weight gain difficult, imbalance your blood sugar level and blood pressure and insufficient to support your metabolism. The carbohydrate group that we are trying to take away from our lives and try to remove it from our lives does not consist only of cake, cake, white bread and rice. Oatmeal, brown rice, fruit and vegetables consumed during the season, foods that we can generally call ‘complex carbohydrates ur contain a high percentage of fiber and are effective in weight control as they are satisfying.

What are the foods to be consumed during pregnancy?
It would be wrong to remove such healthy fats and carbohydrates from your life and it may be advisable not to consume some nutrients. Processed meats such as salami, sausage, high-mercury seafood, raw (or non-pasteurized) milk and dairy products, raw or undercooked meat, chicken, fish, acidic beverages, herbal teas for drinking without your doctor's approval, foods with high sugar content , fries, caffeine, alcohol, such as substances that will adversely affect your baby and your health. Staying away from this type of food during pregnancy and making informed choices will make your life easier and will make you and your baby happy.


41AXX
Nature's Way Alive!? Prenatal Gummy Multivitamin with DHA, Fruit and Veggie Blend (50mg per serving), Full B Vitamin Complex, Gluten Free, Made with Pectin, 90 Gummies

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Can pregnant women eat popcorn?

Is there any benefit or harm to the popcorn you can snack at the cinema or at home? Here's what you need to know about the consumption of popcorn during pregnancy ...
It is ideal to spend time at home rather than walking around in cold weather with changing seasonal conditions. Especially women during pregnancy should be extra careful to protect themselves and their babies from diseases. The most suitable environment is the home environment. You can ask for a popcorn that will not be enough for you in a cozy home with a pleasant film you will watch with your spouse Is it harmful to eat popcorn when you're pregnant? Let's examine it together ...

Infant health effects of corn where 100 grams of corn corresponds to 365 kcal are as follows:
It is rich in fiber and protein needed during pregnancy. Practical and low-calorie popcorn is one of the ideal snacks to suppress or consume hunger.
Popcorn, which is not prone to weight loss and has nutritive values, prevents constipation during pregnancy because it is highly fibrous. Folic acid in corn minimizes the risk of birth defects in the newborn.
The most healthy popcorn method is corn made with olive oil. You can increase the benefits to your baby by consuming the popcorn you add by adding olive oil.

IS MILK CORN EATING IN PREGNANCY? WHAT ARE THE BENEFITS?
- Vitamin B12 in milk corn prevents pregnancy anemia and supports the production of new blood cells.
- It is important for the memory development of the baby in the mother's womb.
- Protects your baby against muscle degeneration.
- Strengthens the immune system.


40AXX
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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.


39AXX
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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.
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

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.


38AXX
Vitafusion Simply Good Prenatal Essential Multivitamin, 80 Count