Baby growth, healthy, well-developed is proportional to the health and balanced nutrition of the mother. Momentum candidates should consume meals that include all food groups that are careful to eat well in this period. Taking 9-12 kilograms during pregnancy is considered normal. It is very important to follow your weight during pregnancy. 0.5-1 kg in the first three months and an average of 1.5 – 2.0 kg in the following months.
After the fourth month, it is enough to add about 300-400 calories to the energy requirement of the expectant babies. There is no energy restriction. In order to avoid excessive calorie intake and a balanced weight gain chart, a pregnant woman should be given an additional 20 gr. Protein, 15-20 mg. Iron, 500 mg. Calcium and an average of 300 calories plus energy is enough to buy.
In pregnancy, twice as much calcium is needed as you normally would. Calcium rich foods are cheese, milk, yoghurt and green leafy vegetables. Whether you drink 1-2 glasses of milk a day or eat yogurt is the right choice to get rid of the calcium losses in pregnancy.
Protein rich foods such as red and white meat, milk and dairy products, eggs, fish, dry legumes (beans, lentils…) are recommended to meet the increased protein requirement during pregnancy. Foods of high protein quality should be selected. At least two meals a week, eat red meat, according to your mother’s choice of steak, meatballs, but should not be undercooked. Particular care should be taken to ensure that meat and meat products are well cooked and that foods containing additives with long shelf life should not be consumed.
Eat eggs 3-5 days a week; Eggs contain very high quality protein and should be consumed more often if possible. If you do not drink milk, you can also consume yogurt, fruit yogurt, ayran, cheese or sediment. Be careful that milk and dairy products are pasteurized.
TWO DAYS AT WEEK FISH
In addition, omega-3 fatty acids other than fish protein are also positive effects on baby’s intelligence development. The consumed fish should be fresh and well cooked. Consumption of high-mercury fish is disadvantageous. Big fish such as sea bass, sea bream, salmon should be consumed. Another thing to be aware of is the distant food that contains raw fish such as sushi.
FOLIC ACID AND IRON SUPPLIES MUST BE REQUIRED IN PREGNANCY PERIOD
Vitamin B12 and folic acid which can be seen deficiency during pregnancy period. Even if you decide to get pregnant with folic acid, you can start. 2- After 3 months the next diet requires serious discipline. Again, iron deficiency is important in this period, meeting iron with nutrients may be inadequate and reinforcement is needed. It is very important for the development of the baby’s central nervous system that folic acid is taken from the first weeks of pregnancy.
It should be taken everyday because it is not stored in the body and is normally needed during pregnancy. Fresh green vegetables are a source of folic acid, available in spinach, peanuts, nuts, cauliflower, wholemeal bread. The daily requirement of iron is 30 gr. Dir. It may be necessary to add iron after the fourth month.
Blood maker to reduce the shortage of iron deficiency; It is important to consume foods rich in molasses, raisins, red meat, eggs and dried leguminous seeds. In addition, fruits and vegetables rich in vitamin C will increase iron absorption from the intestines.
Especially in the coming months, if you have constipation complaints, you can avoid this problem by drinking plenty of water, consuming the fruits, having vegetables and salads every day and walking. If you do not have diabetes due to pregnancy, you can give weight to fruit.
DO NOT REQUIRE QUALITY
It is also necessary to limit unnecessary calorie consumption during pregnancy. It should not be forgotten that it is important that the inner baby is healthy and appropriate, not the fat connection of the mother’s abdomen. This is why it is necessary to avoid as much as possible sugary foods and beverages lacking basic food items such as cakes, biscuits, jams and soft drinks. In addition, vegetable-type foods should be preferred instead of fatty fries.
FERTILIZED VEGETABLES AND FRUITS IN PREGNANCY PERIOD
The consumption of green salad with plenty of olive oil in the evening is healthy both in terms of vitamin source and intestines. Fibrous foods, which should form a large part of your daily diet, are very useful in preventing constipation and intestinal laxity in pregnancy.
Instead of overly fatty, sweet, spicy and calorie foods, protein and carbohydrate rich, low fat foods should be preferred. Consumption of food such as walnuts, dried figs, dried apricots as well as walnuts, which are rich in omega fatty acids, is important in daily nutrition (several are important).
SUGGESTIONS FOR FIRST MONTHS
From the beginning of pregnancy until the 12th gestational week, many hormone secretions increase in the body, resulting in nausea, tenderness, vomiting and digestion problems in the mother.
BEWARE YOUR SALT CONSUMPTION!
It is also advisable to avoid excessive salt consumption. Particularly over the last months, excessive salty eating can increase edema in the body, increase blood pressure and make you feel more uncomfortable. Sufficient water consumption during pregnancy is also very important for both mother and baby. It is important that the fluid need be filled with water in pregnancy. Nutrients and oxygen are carried by baby, blood path and water aid. When you get enough fluid, electrolyte balance in both your and your baby’s blood can be easily achieved. In a healthy pregnancy, at least 2.5-3 liters of water a day should be consumed, especially in the months following the pregnancy. Adequate water consumption and constipation during pregnancy, urinary tract infections, hemorrhoids can be prevented from complaints. You should remember that water has an important role in preventing sweating in the body.
The first three months are frequent but feed in small quantities. It will be useful in suppressing lean, odorless, spicy and salty foods and snacks such as crackers, white chickpeas. Generally, a slice of cheese, a couple of grissini for you will start to wake up in the morning.
Do not forget to eat little or often. In pregnancy, you can create your daily number of meals five or more times instead of three meals. Thus, you can avoid complaints of nausea in early pregnancy, overfilling your pregnancy late in the past, and avoiding complaints of heartburn and bloating.
From the third month of pregnancy, a regular exercise program must be added to ensure a balanced and disciplined diet. At least 2 days a week walking, swimming, yoga, pilates can be done. However, activities such as dangerous sports, weighted exercises, cycling, skating should be avoided.