NUTRITION IN PREGNANCY

Nutrition; It is defined as a behavior that should be done consciously in order to protect and improve our health, as well as to take the nutrients that our body needs in sufficient quantities and at appropriate times in order to increase our quality of life. A healthy diet is important for all age groups. Maintaining an ideal weight, brain, heart and other vital In order for the organs to perform their functions and the individual needs to feel good, healthy and strong. It is a known fact that pregnant and lactating women are among the groups affected by inadequate and unbalanced nutrition problems in our country. Balanced nutrition is vital for both the mental and physical development of the baby and the health of the mother. Adequate and balanced nutrition during pregnancy; It is absolutely necessary to have a problem-free pregnancy, a fully developed baby birth, a successful breastfeeding period and a reduced risk of obesity after birth. While you are reading this article, do not worry about being late in your pregnancy no matter what stage you are in. Every positive step you take will definitely be beneficial for you and your baby to be born. Even if you are in the last stages of your pregnancy, you will ensure that your baby will have the iron and vitamin stores that they need in the first six months after birth, with the improvements you will make in your diet. During pregnancy; your baby;

During pregnancy, the mother needs to take an average of 300 calories of energy in addition to her own body needs. Appropriate weight gain is important during pregnancy. It should be met from proteins, 30% fats and 65% complex carbohydrates.
Proteins: An average of 950 g of protein must be stored for the development of the baby in the mother’s womb. The daily protein requirement for adult women is 60 grams according to the RDA recommendation. During pregnancy, this need increases to 80 grams. Protein Sources; Approximate Values;

Iron: It is very important to consume foods rich in iron (red meat, poultry, legumes, dried fruits, molasses, etc.) in pregnancy nutrition. Even if you have been consuming foods with high iron content, you should start taking elemental iron from the 3rd month of pregnancy with the recommendation of the Ministry of Health. Since it prevents iron absorption, tea and coffee should not be consumed with meals; instead, salads, fruit-fruit juices rich in vitamin C, which increase iron absorption, should be preferred. Calcium: Calcium requirement during pregnancy also increases. Calcium to be taken daily should be between 1000-1300 mg. While calcium protects the mother-to-be from the risk of osteoporosis (bone loss) in the future, it is necessary for the baby’s bone and tooth development to be healthy. Calcium sources;

Salt Consumption: Since pregnancy is an anabolic state, the production of thyroid hormones increases during pregnancy and indirectly the need for iodine increases. During pregnancy, make your salt use in favor of iodized salt. Iodine sources other than iodized table salt;- Cheese – Shellfish- Saltwater fish- Yogurt- Cow’s milk-Egg

General Information

1- Your daily water consumption should be at least 2 liters (2 liters should only be water, liquids such as tea, ayran, fruit juice are excluded from this amount)

2-Do not skip meals, take care to eat little and often.

3-Do not consume products that you are not sure about the content or that contain large amounts of additives.

4-Do not consume raw/undercooked foods that create an environment that facilitates bacterial growth, such as meat and eggs.

5- Consume foods with high fiber content (legumes, grain products, fruits) to prevent constipation (You can consume fruits that are eaten without peeling after washing them thoroughly).

6-For your bone health, try to benefit from sunlight at appropriate times whenever possible.

7- Do not use cigarettes and alcohol.

8-Reduce tea and coffee consumption as it prevents iron absorption.

9-To prevent your nausea; Before getting out of bed in the morning, consuming dry, fat-free, non-spicy foods such as plain crackers can start the digestive process and reduce the acid level of the stomach.

10-Make sure that milk and dairy products are pasteurized.11-Avoid excessively fatty, sugary, spicy and caloric foods.

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