SAMPLE DIET LIST FOR PREGNANCY

Drink 2 glasses of water as soon as you get up in the morning.

BREAKFAST

1 cup of tea (unsweetened)

1 thin slice of feta cheese (low fat) (30gr-35gr)

1 egg

4-5 olives (without salt and without water)

2-3 thin slices of wholemeal bread (wholegrain, rye, wheat)

cold cuts, tomatoes, peppers, parsley, cress, rocket, cucumber, lettuce (without oil)

1. BREAK

1 MEDIUM FRUIT

1 PIECE WALNUT

1 GLASS MILK (CINNAMON)

NOON

1 bowl of soup (1 ladle) and 2 thin slices of bread or 3 thin slices of bread

Meat, meatballs, chicken (120GR) or fish (150gr) in the size of 4 meatballs – 4-5 tablespoons of legumes at least once a week

Lots of greens, cold cuts, salad (1 teaspoon of olive oil)(VINEGAR-LEMON-POmegranate sour)

AFTERNOON

1 BOX OF MILK

4 rusks

Or

1 thin slice of white cheese

2 thin slices of bread

cold cuts vegetables

LATE AFTERNOON (if we start the day early)

1 MEDIUM FRUIT

4-5 PCS HAZELNUT-ALMOND

EVENING

1 bowl of soup (1 ladle) and 2 thin slices of bread or 3 thin slices of bread

8 tablespoons of vegetable food (to be cooked with 1 teaspoon of oil)

Half a bowl of yogurt

plenty of greens, seasonal salad (without oil)

or

NIGHT

(not later than 1.5-2 hours before bedtime)

1 medium fruit

3 tablespoons of oatmeal

Half a bowl of yogurt (with cinnamon)

NOTE: DON’T FORGET TO CONSUMPT AT LEAST 10-15 GLASSES OF WATER PER DAY!

– BE CAREFUL TO CONSUME YOUR MEALS IN THE RECOMMENDED AMOUNT AND MEALS

FOODS NOT RECOMMENDED TO EAT

– Simple sugar and sweet desserts

-Sugar cake, cake, cookie, chocolate

– Soft drinks (cola, soda, instant fruit juices)

-Fries (meat-vegetable-dough)

– Oily sauces, offal (liver, kidney, spleen, tongue)

– Butter, margarine, lard, tallow, cream, cream, tahini

– Very salty foods (pickles, pickles, canned foods, chips)

– Prepared foods whose content is unknown (instant soups, ready-made sauces..)

*MEAL BREAKS WILL NOT BE OVER 2-2.5 HOURS.

* IF WE CONSUMED MEAT-PROTEIN AT LUNCH, WE SHOULD CONSUME VEGETABLES-PRUIT IN THE EVENING MEAL.

WE SHOULD CONSUMPT AT LEAST 2 LT OF WATER DURING THE DAY.

Energy and consumption options to be taken may vary according to special health conditions and situations. Do not neglect your doctor and dietitian follow-up during your pregnancy.

Stay healthy..

dit. Ekin Locksmith

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *