Nutrition During Pregnancy

Nutrition During Pregnancy: Adequate and balanced nutrition is very important for a healthy pregnancy. Pregnancy is one of the groups where nutritional problems occur in our country. The recommended diet during pregnancy is based on the principle of consuming all types of food in a balanced and regular manner. Regular and harmonious functioning of all cells in the body is possible with adequate and balanced intake of protein, fat, carbohydrates, vitamins and minerals. The purpose of nutrition in pregnant women is to complete the physiological needs of the mother, keep the nutritional stores in balance and ensure the physical and mental healthy development of the fetus.

The physical and mental growth and development of the child begins with the mother's good nutrition in the prenatal period. What and how you eat during your pregnancy affects your child's future health. The average weight gain during pregnancy should be 10-14 kilos. The increase in daily energy need is only 150-300 calories. is. Excess weight gained during pregnancy and starting pregnancy with excess weight make birth difficult and create health problems. If the expectant mother does not supplement her diet appropriately when she becomes pregnant, the nutrient stores in her body gradually decrease.

When these stores decrease, the health of the pregnant woman deteriorates and she cannot nourish her baby sufficiently and the baby is born unhealthy. If there is inadequate nutrition, fatigue, weakness, anemia and bone pain occur in the mother, while various negativities ranging from low birth weight to stillbirth occur in the fetus.
To spend the pregnancy periods healthily, to minimize the risks that may occur during pregnancy, to ensure that the baby reaches the desired ideal weight, to contribute to the creation of adequate and necessary nutritional stores of the baby, to have a comfortable postpartum period, to ensure the formation of quality milk, but to develop balanced and very regular eating habits throughout pregnancy and It is possible by applying it.

The only source of nutrition for the developing baby in the womb is its mother. Therefore, nutrition during pregnancy takes on a special meaning. Generally speaking, we recommend adequate and balanced nutrition during pregnancy. No mother should diet during pregnancy, except for gestational diabetes. It is necessary to take 300 kcal of supplementary food daily for the development of the baby and the mother's adaptation to pregnancy, and unless there is a special condition such as diabetes or phenyl ketonuria, dieting during pregnancy is definitely not recommended. Proper nutrition of the mother is essential for the baby to be healthy in the womb and during the neonatal period.


So, what should a pregnant woman pay attention to in her eating habits?

1. Folic acid: 400 micrograms of folic acid supplement should be taken daily during the first three months of pregnancy, starting before pregnancy occurs. Folic acid is a harmless vitamin that prevents injuries in babies.

2. Iron: Iron-containing medications should be taken starting from the 3rd month of pregnancy. Iron is necessary for blood production. During pregnancy, the need for iron in the baby and mother increases. Therefore, all pregnant women should take iron supplements. Among the many iron products on the market, you can use the one that has fewer side effects and the one recommended by your doctor.

3. Vitamin support: We recommend pregnant women to take pills containing all vitamins. It is not easy to get all the vitamins through food, and it makes sense to take these vitamins in pill form daily. Among the various vitamins, I especially recommend those containing omega-3 and iodine.

4. Foods to avoid: Ice cream sold openly, kebab made on the street, raw meatballs, etc. Food will not be hygienic. Consuming them may cause food poisoning or transmit germs to your baby. Avoid these. Do not consume green leafy vegetables without washing them thoroughly. Stay away from unpasteurized milk and dairy products, such as door milk. Try not to consume chips, chocolate and fizzy drinks, which are classified as junk food.

5. Consume meat when it is fully cooked. Infections that negatively affect your baby may be transmitted from undercooked or raw meat.

6. Eat a balanced diet from every food during pregnancy. Women whose weight was normal before pregnancy can gain between 12-16 kg during pregnancy.

7. During pregnancy, an average daily consumption of 70 grams of protein, 175 grams of carbohydrates and 85 grams of fat is needed. This amount should be taken divided between meals.

8. It is necessary to take 600 units of vitamin D and 1000 mg of calcium daily. Most pregnancy-specific vitamin medications contain these values. Generally, there are no deficiencies.


What Should You Avoid During Pregnancy?

Consumption of tea, coffee, cola drinks and cocoa is not recommended during pregnancy. While tea may cause iron deficiency due to the "theine" substance it contains, the "caffeine" substance found in other drinks may have negative effects on the baby, so the consumption of these drinks should be limited. Drinking mineral water (soda) does not have a negative effect on pregnancy.

Natural herbal teas, drinks such as mint, lemon, sage, linden, rosehip and chamomile can be drunk during pregnancy because they are completely natural and additive-free.

Alcohol consumption is definitely harmful during pregnancy. It increases the risk of “fetal alcohol syndrome,” in which alcohol can cause mental retardation and structural abnormalities in the baby.

It is also important to limit unnecessary calorie intake during pregnancy. Excessive weight gain can lead to complications such as gestational diabetes, hypertension, difficult birth, major baby problems and back pain. It is necessary to avoid sugary foods and drinks as much as possible and prefer boiled foods instead of fatty fried foods.

It is also important to avoid excessive salt consumption. It is possible to have a healthy pregnancy by limiting salt intake.