NUTRITION GUIDE DURING PREGNANCY
​Nutrition during pregnancy is much more important than nutrition in other periods. Your baby's only source of nutrition is what you eat. Nutrition during pregnancy is an issue that requires attention as it meets both the growth and development of the baby and the needs of the mother. A healthy woman who becomes pregnant at the appropriate weight will gain approximately 9 to 12kg of weight by the end of pregnancy, with proper nutrition. Due to different needs in each period of pregnancy, this increase should be kept at 1 kg per month in the first three months and 1 to 1.5 kilos per month in the second and third trimesters. If there is an excessive weight gain, it may indicate some pregnancy-related health problems for both the mother and the baby.
Pregnancy does not require changing either eating habits or taste. A balanced and varied diet is important. The only thing you can do is to consume natural, fresh and plentiful foods and take care of an alkaline diet. After pregnancy detection, investigate what foods you eat regularly and whether there is anything in your food that could harm the baby.
NUTRITION FOR A HEALTHY BABY
​​CALCIUM
​Calcium is important for the development of your baby's bones and teeth, which begin to form from the 8th week of pregnancy. During pregnancy, you need twice the amount of calcium you normally need. Otherwise; Since your baby uses your calcium stores, dental or bone problems may later be observed in the mother. Calcium is essential for teeth, bones and muscles. It is also very helpful for hormones. Foods rich in calcium include cheese, milk, yoghurt, green leafy vegetables and some spices. However, it is known that cow's milk in dairy products harms the body during intestinal absorption. Therefore, goat and buffalo dairy products should be preferred.
You can meet the increased daily calcium requirement by:
- Oatmeal bread
- Goat milk
- Goat cheese
- Buffalo yogurt
- Dried thyme
- Dried mint
- Cinnamon
- Powdered goat horn
- Fresh almonds
- Dry fig
It should be used with vegetables rich in potassium and magnesium to increase absorption.
You can sprinkle cinnamon and carob on the fruits.
It should not be consumed at the same time as iron-rich foods.
Abundant sunlight increases absorption.
​PROTEIN
PROTEÄ°N
Since the need for protein increases during pregnancy, you should take a variety of foods containing protein. Protein is required for growth, repair of tissues, hormones and enzymes. It strengthens your muscular system, so you will need a particularly strong muscular system during your birth. Fish, meat, legumes and dairy products, peanuts and peanut butter are rich in protein. However, peanuts, peanut butter and animal-derived foods should not be consumed excessively as they are rich in fat.
- Chicken meat
- Fish
- Lean red meat
- Egg
- Yogurt
- Cheese
- Peanut
- Peanut butter
- Pumpkin seeds
- Lentil
- Bulgur wheat
- Oat
It is recommended that you do not eat meat products every day during pregnancy or consume them in limited amounts. Because it is known that meat products also harm the body during intestinal absorption. A daily protein intake consisting of a mixture of legumes, seeds and nuts will provide you with a significant portion of the essential amino acids.
VITAMIN C
Vitamin C; It is very useful for the placenta (the sac that contains the baby in the womb). At the same time, it increases your body's resistance to disease agents. Vitamin C is found in fresh fruits and vegetables. Since it is not stored in the body, a certain amount must be taken every day. Most of the vitamin C is lost in foods stored and cooked for a long time. For this reason, you should consume foods when they are fresh and eat vegetables either raw or slightly boiled.
- Cabbage
- Orange
- Grapefruit
- Tomatoes
- Cauliflower
- Red and green peppers
- Potatoes
- Strawberry
When foods containing vitamin C are taken together with foods containing iron, it increases iron absorption in the intestines.
FIBER
Consumption of fibrous foods; It reduces the risk of pregnancy-related heart disease, diabetes, obesity and hypertension. It removes excess fat from the body. Fiber foods, which should constitute a large part of your daily diet, are very useful in preventing constipation, which is common during pregnancy, when taken with plenty of water. Vegetables and fruits are rich in fiber. It should be consumed abundantly every day. Whole grain foods also contain fiber, but they should not be eaten in excess as they impair intestinal absorption of whole grain foods.
- Whole grain bread
- Bulgur wheat
- Kidney beans
- Cinnamon
- Oregano
- Pumpkin seeds
- Almond
- raspberry
- Leek
- Tomatoes
It should not be forgotten that the more fiber we eat, the more satisfied we will be.
It is important to comply with our daily water consumption along with fibrous foods.
​FOLIC ACID
Folic acid is necessary for the development of the baby's central nervous system, especially in the first weeks. It should be taken every day as it is not stored in the body and more than usual is needed during pregnancy. Fresh green vegetables are a source of folic acid. Since the folic acid in them decreases with cooking, you should eat them raw or slightly boiled.
- Spinach
- Hazelnut
- Whole wheat bread
- Peanut
- Cauliflower
​IRON
Iron; It ensures the production of red blood cells and the transportation of oxygen in the blood. During pregnancy, more iron than normal is needed both to store the iron that the baby will use after birth and to carry enough oxygen in your blood, which increases due to pregnancy. To increase the absorption of iron, make sure that the foods you consume are rich in vitamin C. Food alone may not be enough to eliminate iron deficiency. Therefore, iron-containing medications must be taken to meet the increased iron need. Iron is one of the main needs of the baby and mother. As a result of iron deficiency, physical symptoms such as pale skin and mucous membranes and hair loss may occur, as well as fatigue and difficulty concentrating.
- Lamb meat
- Fish
- Cumin
- Mint
- Hazelnut
- Oat
- Spinach
- Lentil
Black tea and coffee reduce iron absorption. Therefore, it should not be consumed during breakfast or dinner, but 2 hours before or after.
The nutrients you consume during your pregnancy also pass to your baby through the placenta. That's why you need to protect your baby from nutrients that may be harmful.
PROTECT YOUR BABY
​OILS
​In a balanced diet, 30% of the total energy need should be met by fats. When choosing the oils to be consumed, those of vegetable origin (olive oil) are preferred over those of animal origin (butter, tallow).
​DAIRY PRODUCTS
​Incompletely fermented cheese and unpasteurized milk can also be harmful. You should definitely drink pasteurized milk. In addition, cow's milk and cow's milk products are known to be difficult to digest and intestinal absorption. Therefore, goat and buffalo products should be preferred and these products should be consumed in a limited way.
PROCESSED FOODS
You should avoid processed foods such as canned and packaged products during your pregnancy. These types of foods often have extra sugar or salt added; They may contain a lot of fat and may contain harmful substances such as preservatives, sweeteners and colorants. You should read the labels of the products carefully and choose the ones that do not contain or contain the least amount of artificial ingredients.
FROZEN FOODS
You should avoid hot meals served in cafeterias, pre-cooked supermarket foods, and freshly cooked and not hot chicken meat. These foods may contain bacteria that may pass to your baby and pose a danger. Make sure to consume all your foods natural and fresh.
​WATER
​​TEA, COFFEE, COCOA
It is beneficial to drink plenty of fluids during pregnancy to activate the kidneys and prevent constipation. The most beneficial drink is water. Therefore, you can drink as much water as you want during pregnancy. You can soak various vegetables and fruits in your water to add some flavor. Please consult your doctor for these recommendations.
​Caffeine found in black tea, coffee and cocoa has some harmful effects on the digestive system. It would be best to limit caffeine-containing drinks to three cups a day. In fact, if you can stand it, stay away from such drinks throughout your pregnancy. Be careful to consume it 1-2 hours before or after meals. Do not use with meals.
SUGAR
Sugary foods and beverages such as cakes, biscuits, jams and soft drinks are low in essential nutrients and may cause you to gain weight. It is important to get your energy from fibrous foods and reduce sugar.
HERBAL TEA
If you want to drink herbal teas during pregnancy, it is useful to thoroughly research their effects and consult your doctor. Some of the packaged ready-made herbal teas may contain additives that may affect the baby.
​SALT
​It is important to reduce the amount of salt you consume during pregnancy. Excess salt causes swelling in the legs and ultimately increases your blood pressure.
​THINGS
​During pregnancy, excessive cravings for certain foods such as pickles, bananas, watermelon and onions may occur. There is no harm in eating these foods you desire in appropriate amounts if they do not cause any disruption in your digestive system and will not cause you to become fat.
PREGNANCY TEA (Natural support during pregnancy)
Lionclaw: Traditional hormonal supporter, uterine strengthener
Raspberry leaf: It strengthens the uterus as it relaxes the tissues and muscles in the small pelvis. It is the helper of all pregnant women. It supports metabolism and accelerates the excretion and detox process in the intestines.
Nettle and horsetail: It activates the kidneys. When taken with lemon, it increases the absorption of demi.
Melisa: It is relaxing.
Yarrow: Strengthens the veins and supports the physiological thickening of the blood.
It is known that pregnant women who drink this tea do not have digestive problems, edema in their legs decreases, and the iron content increases. It is said to improve blood circulation and balance the mood of expectant mothers. Miracles do not happen immediately; if body functions have been derailed or have been impaired for years, change is not expected in a few days. It starts with one cup from the early stages of pregnancy. If no negative reaction is observed, two cups can be drunk in the second week and three cups can be drunk in the third week.
Dosage Preparation: Take a teaspoon of each herb and mix it, leave it in a strainer in a mug for 10 minutes. It is brewed.
PROTECT YOUR HEALTH
The most harmful foods during pregnancy
The most beneficial foods during pregnancy
​- Goat and buffalo milk, yoghurt, cheese: calcium, protein
- Green leafy vegetables: Vitamin C, fibre, folic acid
- Lamb meat: protein, iron
- Fruits: Vitamin C, fiber
- Fish: protein, iron
- Whole oat bread: protein, fiber, folic acid
​- Desserts and confectionery in general
- Sugary marmalades
- Alcohol
- Carbonated and sugary drinks (cola, soda, etc.)
- Fries
- Too much coffee and/or tea
- All packaged products
- All frozen products