What should be the daily diet during pregnancy?

Pregnancy is one of the most important periods of nutrition in human life. Because the baby is fed with the food consumed by the mother. In other words, the baby receives the energy, vitamins and minerals it needs for growth and development from the mother. The expectant mother should also meet the needs of her baby by increasing the intake of foods containing these nutrients. Expectant mothers: “What should I eat for the baby, is the baby getting enough nutrition, is it developing well, is the weight normal?” Worried about many things. Therefore, in this article, I will talk about how the daily nutrition of expectant mothers during pregnancy should be, what they should consume daily and how the daily sample menu should be.

First of all, I would like to briefly talk about what should be considered in daily nutrition:

  • Meals should be consumed sparingly and often.

  • Create colorful plates for yourself at every meal. Because nutritional diversity is very important to provide all the vitamins and minerals necessary for the mother and baby.

  • Excessive consumption of tea and coffee should be limited as they will adversely affect the health of the baby. Since it prevents iron absorption, it should be consumed 1-2 hours before meals.

  • Attention should be paid to water consumption.

  • In order to prevent constipation, which is common during pregnancy, attention should be paid to a high-fiber diet.

  • Ready-made packaged foods and processed products should be avoided.

  • To prevent excessive weight gain, sugary, floury and fatty foods should be avoided.

  • The boiling water of foods such as vegetables, pasta and noodles should not be poured.

  • Iodized salt should be preferred.

  • Since there is a risk of hypertension, attention should be paid to salt consumption.

  • Alcohol and smoking should not be used.

  • Vegetables/fruits that may harm the baby with toxins taken with food should be washed thoroughly and hygiene rules should be observed in matters such as preparation, cooking and storage of foods.

What foods can/should pregnant women consume?

  • Egg

  • Dry beans

  • Meat/chicken/fish

  • Low-salt olives

  • Cheese

  • Milk

  • Yogurt/Ayran

  • Kefir

  • Vegetables

  • fresh fruits

  • Dried fruits (They are high in calories, so they should be consumed with portion control.)

  • Unroasted nuts (They are high in calories, so they should be consumed with portion control.)

  • Grape molasses

  • Tahini

  • Sugar-free/low-sugar compote/hosafé/lemonade

  • Freshly squeezed juices

  • Low-sugar milk desserts

  • Soups (yoghurt soups, vegetable soups, tarhana, lentils, etc.)

  • Bulgur/ Whole wheat products

  • Linden, mint, chamomile, rosehip tea (It is useful to limit it to 2 cups a day. After brewing, consume it without waiting.)

What foods should be included in the daily diet during pregnancy?

  • Dark green leafy vegetables, dried legumes, eggs, cauliflower, whole grains, milk and products containing plenty of folic acid, which is one of the most important nutrients during pregnancy, should be included in the diet.

  • Calcium-rich milk/yogurt (average 2 cups) and cheese (average 2 slices) should definitely take their place in the daily diet. In addition to milk and its products, molasses, sesame, green leafy vegetables, legumes and dried fruits are also good sources of calcium.

  • For the intake of zinc, which is important in tissue development, foods such as meat, seafood, milk and products, eggs, oilseeds should be included in the diet.

  • Consuming whole grain products containing B group vitamins helps to meet the increased need during pregnancy.

  • It is important to consume foods rich in iron (red meat, eggs, legumes, molasses).

  • Iron absorption can be increased by consuming fruits and vegetables rich in vitamin C (peppers, citrus fruits, kiwi, spinach,…) with meals.

  • The most ideal nutrient to meet fluid needs is water. The best choices that can be consumed as a beverage other than water are milk, ayran, unsweetened low-sugar compote, compote, lemonade and freshly squeezed fruit juice.

An individual who is pregnant, on average daily;

  • 2 cups of milk/yogurt +

  • 2 slices (60 grams) of cheese+

  • 3-4 servings of meat group/legumes/eggs +

  • 5-7 servings of fresh vegetables and fruits +

  • Bread group up to 4-7 servings

consumption should be taken into account.

Sample Healthy Nutrition Program for Pregnant Women

BREAKFAST

1 boiled egg

1-2 slices of cheese (1 slice = 2 finger size)

5-10 low-salt olives or 3-4 whole walnuts

Lots of greens, cucumber

Tomatoes or 1 serving of fruit

1 glass of water Milk

1 tablespoon of tahini-molasses

1-2 thin slices of whole wheat bread (1 slice = 1 palm size = 25 g)

DREAM MEAL

1 portion of fresh fruit

15 raw almonds or hazelnuts

LUNCH

1 plate of meat dish (can be chicken, fish or red meat.)

colorful salad

1 bowl of yogurt

2-3 tablespoons of bulgur/pasta

1 thin slice of whole wheat bread

DREAM MEAL

1 glass of buttermilk

1 handful of chickpeas

DINNER

1 ladle of soup

1 plate of legumes or meat and vegetables

colorful salad

1 glass of buttermilk

1 thin slice of whole wheat bread

DREAM MEAL

1 portion of fresh fruit

1 cup plain kefir

* Consume 2.5-3 liters of water every day.

* It is appropriate to prepare meals using olive oil.

*These amounts are stated as averages. These amounts can be reduced or increased according to personal characteristics.

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