Healthy Nutrition During Pregnancy

The Importance of Healthy Nutrition During Pregnancy

The primary goal of healthy nutrition during pregnancy is to protect the mother's health and ensure the baby's proper growth and development. Eating healthily during pregnancy reduces the risks of preterm birth, gestational diabetes, high blood pressure, and preeclampsia.

A baby’s mental and physical development begins in the womb. During this period, the mother must pay attention to her nutrition, consuming a balanced and adequate diet. The nutrients consumed daily by the mother are transferred to the fetus through the placenta, and the developmental process in the womb continues in direct correlation with nutrition. If nutrition during pregnancy is inadequate, there is a risk of miscarriage, stillbirth, or preterm delivery. Unhealthy eating can also lead to insufficient physical and mental development of the baby.

Weight Management During Pregnancy

The mother’s pre-pregnancy weight and weight gain during pregnancy are critical. Excessive weight in either case can have negative consequences. Obesity during pregnancy increases the risk of gestational diabetes, hypertension, preeclampsia, preterm delivery, congenital defects, and neonatal hypoglycemia. A baby being larger than normal may make vaginal delivery risky. A healthy pregnancy typically involves weight gain of about 9-14 kilograms. In the first trimester, weight gain is usually around 1-2 kilograms. However, if pregnancy begins with excess weight, a pregnancy diet aimed at losing weight may be applied in the first trimester. After this period, as the baby’s development accelerates, the focus should shift to weight maintenance or slow weight gain. Applying a weight-loss pregnancy diet throughout the entire pregnancy is strongly discouraged.

Foods That Help Babies Gain Weight During Pregnancy:

• Eggs
• Avocado
• Yogurt and Kefir
• Bananas
• Walnuts/Almonds/Hazelnuts
• Pumpkin seeds
• Whole grains
• Red meat

General Nutrition Recommendations for Pregnant Women:

• Due to increased calcium needs, consume dairy products daily. About 3-4 servings per day are recommended. If the mother has lactose intolerance, lactose-free products should be preferred.
• Avoid processed foods such as salami, sausages, and cold cuts.
• Refrain from consuming shellfish and offal.
• Do not consume unpasteurized milk and cheese or undercooked or raw eggs.
• As snacks, opt for healthy sources of fats like walnuts, hazelnuts, and almonds instead of packaged snacks.
• Include red meat, chicken, and fish in your diet as they are rich in protein.
• Avoid seafood with high mercury content (e.g., swordfish, shark, and king mackerel).
• Vegetables and fruits are rich in fiber and minerals and are essential during pregnancy. High-fiber foods help improve bowel movements and digestion. Choose seasonal fruits and vegetables, and ensure they are free from pesticide residues.
• Grains meet the body’s basic carbohydrate needs. Whole-grain products are rich in B-group vitamins and fiber, making them a better choice. Daily grain intake should be met through whole-grain foods such as brown rice, oats, whole-grain pasta, whole wheat flour, and whole-grain bread.
• Avoid carbonated drinks and alcohol. Limit caffeine consumption to 200 mg per day.
• Drink water regularly throughout the day, ensuring the amount meets your individual needs. To make water more appealing, you can add slices of lemon, mint leaves, or fruit pieces.

Dyt. Sıla METİN AKAR
Dietitian and Nutrition Specialist