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Nutrition During Pregnancy
Nutrition During Pregnancy
29 March 2022
Nutrition During Pregnancy


Eating healthy is a type of nutrition that should be done before pregnancy. But it becomes more important during pregnancy. Because you are your baby's only source of nutrition. In order for the baby to continue its development and be born in a healthy way, it must receive the nutrients it needs at a sufficient level. If you do not feed adequately and healthily, your baby will meet his own needs from what you store. In such cases, because the baby consumes the mother's stores; iron deficiency anemia (anemia), folic acid necessary for the production of blood cells, iodine that is effective in physical and mental development, and calcium deficiencies that play a role in bone development will occur. In addition, malnutrition during pregnancy brings birth risks in the mother, while it paves the way for physical and mental development retardation, a significant increase in the risk of catching diseases and stillbirth in the baby.

Weight Gain During Pregnancy

During a normal pregnancy, it is considered normal for the mother to gain 9-12 kg during pregnancy so that the mother's consumption in addition to her own needs can be transferred to the baby. In order to achieve this increase, a pregnant woman additionally needs 15-20 milligrams of iron, 500 mg. calcium and an average of 250-300 calories of additional energy is sufficient. It is normal to gain 1-2 kilos in the first trimester of pregnancy. In the second trimester, there is an increase of approximately 5-6 kilograms due to the acceleration of the baby's development. In the last trimester, the expectant mother gains another 4-5 kilograms. In cases where there is a weight gain of more than 15 kilograms, serious discomfort may occur in both the baby and the mother.

Nutrition Program During Pregnancy

Nutrition during pregnancy should be prepared individually. The nutrition program, which is prepared according to the age, eating habits and ailments of the expectant mother, provides controlled weight gain during pregnancy. Approximately 12-15% of the daily energy intake should be provided from proteins, 25-30% from fats and 55-60% from complex carbohydrates. Sugar consumption should be reduced to zero.

What Food Sources Can Be Benefited From During Pregnancy?

They take part in milk and dairy products, bone, tooth development and growth and development. They are a source of protein and calcium. Meat, eggs, legumes are a source of protein and iron, as well as the development of brain, muscle, bone and teeth, and blood production. Vegetables and fruits provide essential vitamins and minerals for growth and development. Grains are important for growth and development as they contain carbohydrates and B group vitamins. Fats and sugars contain only energy.

Things to Consider During Pregnancy

•   Meals should be eaten little by little and often.
•   Pay attention to food variety.
•   Your fresh foods should be consumed according to the season.
•   Canned and prepared foods should not be consumed. Natural nutrition should be given importance.
•   Vegetables and fruits should be thoroughly washed and consumed. Some harmful bacteria that can be found in the soil can come to your home through the food you take, depending on the large displacement of the food during the vegetable-fruit sales. If not washed well, these bacteria can enter your body and impair your health. Therefore, it is recommended to be more sensitive about this issue during pregnancy and to leave vegetables and fruits in vinegary water for a certain period of time.
•   There are vitamins and minerals in the boiling water of vegetables and legumes, so these waters should not be poured.
•   You should drink 8-10 glasses of water a day.
•    Pay attention to tea and caffeine consumption. (A maximum of 2 cups of coffee can be drunk daily.)
•   Fizzy and sugary drinks should not be consumed.
•   Smoking and alcohol should be avoided.
•    Walnut, almond, raisin etc. Nuts should be consumed in sufficient quantity. It should not be overdone.
•   A fish should be consumed once a week, but no more than 350 grams should be consumed. Large fish and meals containing raw fish should be avoided.
•   Eggs should be consumed as fully cooked at least 3 days a week. Because, consuming raw eggs causes intestinal infection or food poisoning through bacteria called salmonella. (Although not excessively, it can be consumed more often.)

•   At least two meals a week of red meat should be consumed, but it should not be consumed raw or undercooked. Consuming meat raw or undercooked increases the mother's risk of contracting toxoplasma infection. The rate of miscarriage or birth defects is also increasing due to this infection.
•   Frying and excessive oily foods should be avoided.
•   While herbal teas are used for the treatment of certain ailments, incorrect and unnecessary use or the use of teas made with a mixture of many herbs can harm the body.

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