Nutrition During Pregnancy

Nutrition During Pregnancy
Weight Gain During Pregnancy
Nutrition Program During Pregnancy
What to Eat During Pregnancy?
Foods that expectant mothers should consume every day:

Adequate and balanced nutrition for the mother plays an important role in the healthy growth of babies. The expectant mother should consume all the nutrients in order to complete the physical and mental development of the baby. When the mother's daily nutritional intake is transferred to the fetus through the placenta, the baby's growth and development will occur during pregnancy. In any case, the fetus can meet the necessary energy and nutritional value from the storage of the expectant mother. The energy need of the mother increases more from the 20th week of pregnancy. From mid-pregnancy, the body will store about 3.5 kg of fat to prepare mothers for breastfeeding and maintain metabolism. It is recommended that mothers wear cotton clothes for their maternity wear and do not strain their body too much during pregnancy.

Weight Gain During Pregnancy

Weight gain in a healthy pregnancy is between 7 and 12 kg. 1-2 kg is considered normal in the first trimester of pregnancy. In the second trimester, as the growth of the baby accelerates, an increase of approximately 5-6 kg is observed. In the last three months, the weight of pregnant women has increased by 4-5 kg. Both baby and mother will experience severe discomfort when weight gain exceeds 15 kg. Pregnant mothers can develop diabetes and high blood pressure. It can also be difficult for pregnant women to deliver by normal or cesarean delivery due to the growth of the baby.

Nutrition Program During Pregnancy

For weight control during pregnancy, a diet plan according to the age, height and nutritional habits of pregnant women is very important. About 12-15% of energy should be consumed each day from protein, of which 25-30% comes from fat and 55-60% comes from complex carbohydrates. The consumption of sugars called simple carbohydrates should be reduced to zero. Nutrition during pregnancy should be individual. The nutritional status and disease (if any) of the pregnant woman should be determined. Foods containing 150-200 calories should be added to the nutrition plan every day. The expectant mother should prefer natural and organic foods without changing the taste.

What to Eat During Pregnancy?

Protein: Pregnant women need 5-20 grams of protein during pregnancy compared to normal people. Animal and plant foods can meet protein needs. Whole milk, cheese, yogurt, eggs, chicken, fish, red meat, broad beans, beans, chickpeas, meringue are rich in protein. Calcium: The development of the bones and teeth of the fetus starts from the 8th week. The amount of calcium that expectant mothers should take during this period is approximately 1200 mg. Milk and dairy products, green leafy vegetables, oilseeds such as walnuts, hazelnuts, almonds and sesame are rich in calcium. However, expectant mothers may need to supplement the necessary calcium.

Folic acid: Folic acid is a very important vitamin for the development of the baby's spine and should be taken in sufficient quantities during pregnancy. Eggs, green leafy vegetables, broad beans, peas and citrus fruits are rich sources of folic acid. Vitamins A, B12 and C: Vitamins A, B12 and C play an important role in the development of babies, protecting the health of pregnant women and increasing body resistance. Spinach, carrots, apricots and eggs are rich sources of vitamin A. Fish, milk and dairy products are rich in B12, and fresh vegetables and fruits are rich in vitamin C.