What should your ideal weight gain and nutrition be for your health and your baby’s healthy growth and development during your pregnancy?
Your baby and you in the first three months protein you need less; But after 3 months, your baby’s rapid growth and the load it adds to your body increase the need for protein. The production of tissues, muscles, enzymes, hormones and antibodies that you and your baby need during pregnancy requires more protein intake. An additional 10 grams of protein is sufficient during pregnancy. This can be met with 2 meatballs, 1 glass of milk or 2 slices of white cheese in addition to your diet. Red or white meat (beef or mutton, chicken, fish), eggs, milk and dairy products, legumes, walnuts, hazelnuts, peanuts, bread and cereals are the main sources of protein.
carbohydrates (sugar, starch) is the main source of energy. Carbohydrates provide more than half of the daily calorie intake. Consumption of compound carbohydrates instead of simple carbohydrates is very important for healthy weight gain for you and your baby. Foods such as bread, rice, pasta, potatoes, corn are rich in carbohydrates. In order to avoid the sudden increase in blood sugar level from the carbohydrates you consume, you should prefer whole grain products. Candies do not contain nutrients, unfortunately it is a fact that the babies of pregnant women who get most of their calorie needs with sugary products have developmental delay.
oils they help the body use carbohydrates, proteins and vitamins. As it is not desired more in nutrition; A diet that does not contain any fat is also not suitable for a healthy pregnancy. Fats should constitute a maximum of 30% of the daily calorie intake, and at least half of this should be met from unsaturated fats. Unsaturated fats in vegetable products, fish oil and vegetable oils; Saturated fats are mostly found in animal products. By choosing lean meat, fish, poultry, and especially green leafy vegetables in your diet, you can increase the unsaturated fats you get for your body and therefore your baby. Oil-free cooking methods such as grilling, oven and boiling will also be very useful.
During pregnancy, the body’s production of more blood is necessary for the formation of your baby’s bones. During this period more iron, folic acid, calcium and phosphorus a is needed. These substances are found in meat, beans, peas, green leafy vegetables, dairy products, and grains. With a regular and balanced diet, the minerals needed will be taken at an adequate level. The only exception is iron intake. Iron is not only related to the baby but also to the increased blood volume of the mother. Due to the increased need during pregnancy, the volume of red blood cells is increased and therefore iron stores are consumed between 12 ‐25 weeks and anemia occurs. Iron is essential for the formation of blood cells and iron supplementation is needed if the increased need for iron during pregnancy is not met with the foods taken.
Folic acid Deficiency can lead to spinal abnormalities called neural tube defect (NTD) in infants. For this reason, women who are planning to become pregnant should start taking adequate folic acid at least one month in advance. Lettuce, cress, spinach, walnuts, almonds, broccoli, peas, melons, strawberries, avocados, bananas, oranges, cabbage, green peppers, bakery foods and bread are very good sources of folic acid. The amount of folate to be taken during pregnancy is 600 g/day. This amount is slightly above the amount that can be taken through food. If you are unsure of adequate folic acid intake, you can use multivitamin preparations containing folic acid in consultation with your doctor and dietitian.
This it is not generally thought of as one of the basic substances, but without it life would not be possible. Water has many benefits; It provides new tissue formation, carries essential substances and waste products, facilitates digestion, prevents constipation and helps chemical reactions occur. The body loses water through sweating and urinating. In order for the body to meet the water it needs, it is necessary to drink the amount of water that your dietitian calculates and recommends based on your weight. You can also take fluids with fruit juices, but this way leads to extra calories. Since the consumption of coffee and tea reduces the amount of fluid in the body, they are of no value to meet the amount of fluid you need to take.
Alcohol In addition to nutritional problems during pregnancy, other complications are also common in women who use it. The mother’s routine drinking means that the baby is constantly drinking alcohol, too. It is recommended not to drink alcohol at all during pregnancy, as it cannot be known with certainty whether the amount consumed is large or not.
Cigaret increases the risk of premature birth, low birth weight, and stillbirth in infants. Even if you quit smoking after pregnancy, it may hinder your baby’s mental and physical development. For this reason, smoking should be stopped before pregnancy and should not be smoked during the whole pregnancy.
First 12-14th of pregnancy. in the week nausea and vomiting it could be. Nausea can be experienced at any time of the day, although it is mostly seen when waking up in the morning. Nausea can be partially reduced by a number of measures:
After getting out of bed in the morning, eat crackers, meat, toast or plain toast and get some rest in bed
-Eating little and often
– Not being hungry for a long time
Drinking liquids between meals rather than with meals
-Avoid oily, heavy and spicy foods
-Avoiding bad and smelly places
– Resting when feeling tired
– Consuming enough water
-Drinking mint lemon or fennel
Occasionally after meals burning in the chest The sensation is due to the food we eat escaping back into the esophagus. To reduce this; relax, chew your food well, eat slowly, eat more often and in small amounts, avoid fatty and spicy foods. Do not lie down after eating or drinking.
Hormonal changes that occur during pregnancy and your baby’s growing pressure on your intestines causes relaxation in your intestines, slowing of intestinal motility, and therefore to constipation causes. Inadequate and unbalanced diet, insufficient fluid intake, lack of exercise and additional iron use aggravate constipation. For this reason, be sure to drink water and consume whole grain, fiber and natural laxative-containing vegetables and fruits every day. Never use additional laxatives unless your doctor recommends it.
It’s hard to digest, to heartburn Eat as little as possible from fried foods, fatty foods and spicy foods that can cause Avoid uncooked or undercooked foods such as sushi and similar, salami, sausage, raw meatballs. This type of food may contain bacteria and parasites. By cooking the food well, bacteria and parasites are destroyed. You know your body best, you know best which food has which effect on your body. Do not consume the foods that affect you the most on an empty stomach.
CaffeineIt increases the heart rate and respiratory rate by passing through the placenta and reaching your baby, so limit your caffeine intake with a maximum of 2 cups of Turkish coffee or 1 cup of Nescafe per day.
Vitamin Don’t overdo your fruit portions thinking you need them. By increasing your fruit portions, you store simple sugar in your body instead of meeting your vitamin needs.
Increasing breast milk magic foodsunfortunately not, but there are some foods that should be taken for a while or consumed carefully for the health of both mother and baby. angry foods there is. I’m including them below, it’s yours to read from me!
Foods to Avoid During Maternity Break:
– Sage, ginger, parsley teas
-Tuna and salmon (prefer seasonal fish)
I wish I could accompany you on your wonderful journey of 9 months…