Nutrition During Pregnancy
Motherhood is the name of loving in the hardest times, the happiest days, the first steps, in every tear, both success and failure, and unconditional love. And this feeling begins to take over even with the idea of becoming a mother. Of course, anxiety comes with these feelings, like everyone who loves it. One of the topics that expectant mothers are most curious about is nutrition methods during pregnancy.
Nutrition during pregnancy is very important for expectant mothers since it is more important than quantity in weight gain. It can be considered normal for the expectant mother to experience a weight gain of 11 to 14 kg during pregnancy. However, going above this may mean that foods with high calories but low nutritional value are consumed. This causes the mother's weight gain rather than the baby.
Until the 12th week of pregnancy, hormones increase hundreds of times in the body, so the expectant mother may experience nausea, vomiting, sensitivity to smell and digestive problems. The most important factor in this process is to create a healthy environment that affects the growth and development of the baby. For this reason, the expectant mother can be fed as she wishes in the first 3 months. However, after the third month of pregnancy, the hormones will be regulated, so nutrition during pregnancy will be of great importance for both the mother and the baby. So what should pregnant women eat, what should be the nutrition list during pregnancy, let's examine it together.
1- Less But Frequent Feeding In The First Months
First of all, the expectant mother is recommended to take folic acid supplements 3 months before pregnancy and the first 3 months of pregnancy. Subsequently, the expectant mother is recommended to eat fat-free, odorless, spicy and salty foods due to the nausea and smell sensitivity she may experience. Snacks like this will be useful in suppressing the nausea that can be seen during this process. Consuming fish, eggs, red meat, milk and dairy products is as important as in a normal individual's diet. However, if the mother-to-be is sensitive to these products, she does not need to force herself to consume it. Because in the first 3 months, the baby is not affected positively or negatively by the mother's nutrition. In other words, in the first 3 months of pregnancy, the expectant mother can be fed as she wishes. This period does not require any special effort, only care should be taken not to consume processed foods such as sausage, salami, ready-made fruit juice, etc., which have a long shelf life and contain additives. If the heartburn is excessive, soda can be drunk.
2- Pay Attention To Nutrition After The 3rd Month!
From the 3rd month of pregnancy, hormones start to get in order, however, the expectant mother also enters a more comfortable process both physically and psychologically. As of the 3rd month, nutrition in pregnancy is of great importance for the development of the baby and the health of the expectant mother. Starting from this period of pregnancy, the energy required to be taken daily should be increased to 2200 calories. In other words, the level of nutrition should be increased and 3 snacks should be made in addition to 3 main meals. Healthy foods such as fruit, milk and yogurt that will both balance blood sugar and suppress the feeling of hunger can be consumed at meals.
3- Consumption Of Milk And Dairy Products Is Very Important!
The feeding process during pregnancy requires a daily routine. At least 1 glass of milk, a bowl of yogurt and cheese should be consumed every day. Since egg is a very rich food in terms of protein, it should be added to the diet at least 3 days a week. Since protein and calcium intake during pregnancy are of great importance for the development of the baby, milk, dairy products and eggs are among the foods that should be consumed in abundance.
4- Red Meat Consumption
Many processes such as the growth of the baby in the mother's womb, the formation of the nervous system, the development of the muscles, and the regulation of enzymes and hormones are on track with the protein source. Since red meat is considered the most important source of protein, it should be on the diet list at least 2 days a week. In addition to being a source of red meat protein; It is also rich in terms of oil, water, phosphorus, sodium, magnesium, calcium, zinc, iron and copper minerals and vitamins belonging to the B group. However, in meat consumption, care should be taken to ensure that the meat is well cooked. Undercooked meat is not recommended during the feeding process during pregnancy as it can cause bacteria to grow in the large intestine. (Meats that are very well cooked in terms of anthrax should be consumed.)
5- Fish Consumption Should Not Be Neglected During Pregnancy!
Fish, which is a very rich food in terms of omega 3 and 6 fatty acids and protein, is very important for the brain and eye development of the baby. However, the high amount of mercury found in some fish species can be dangerous for the baby. For this reason, consumption of large fish such as sea bass, sea bream and salmon not more than 350 grams per week is positively important; Consuming fish with high zinc value such as mussels, oysters, swordfish, sharks, sushi and mackerel is considered harmful.
6- Remove Smoking And Alcohol From Your Life
Cigarette consumption reduces the delivery of substances such as blood, oxygen and nutrients your baby needs to the baby. This doubles the risk of miscarriage during pregnancy. Alcohol consumption negatively affects brain development, damaging the development, function and life span of nerve cells. In addition, alcohol consumption during pregnancy can cause premature death in bone and cartilage cells. Therefore, alcohol and cigarette consumption are among the most important issues that expectant mothers should pay attention to during the feeding process during pregnancy.
7- Don't Forget To Do Sport
Nutrition during pregnancy does not mean being able to eat unlimitedly. Regular sports together with a quality and balanced diet allow both a comfortable pregnancy process and a healthy and easy birth. During pregnancy, you can take a walk at least 2 days a week, swim or take advantage of sports such as yoga and pilates. Dangerous activities such as weight-bearing exercises, cycling and skating should be avoided.