Pregnancy is a natural, physiological event for a woman. During pregnancy, changes are observed in the woman’s body with the formation and growth of a second living thing.
During pregnancy;
– To meet their own physiological needs,
– To keep the nutritional elements in the body in balance,
– In order to ensure the normal growth and development of the baby, adequate and balanced nutrition is required.
So, how should you eat and what should you pay attention to during pregnancy?
• Folic acid and vitamin D supplementation should be started as of the 12th week (Doctor controlled)
• Iron supplementation should be started as of the 16th week (doctor controlled)
• Adequate zinc (red meat, beans, nuts, whole grains), Calcium (yogurt, cheese, milk, molasses, legumes), Iodine (fish, spinach, chard, zucchini, dried beans), folate (egg yolk, green leafy vegetables) , legumes), B12 (red meat, milk, yoghurt, cheese, eggs), n-3 (omega 3), Vitamin A (milk, egg yolk, carrot, green leafy) intake is important.
• Meat/chicken/egg should be consumed with a good degree of cooking.
• When cooking grains such as pasta and noodles, they should be cooked without spilling the boiling water.
• Daily caffeine intake should be maximum 200 mg (2 cups of coffee or 3-4 cups of tea) (It should be drunk at least 45 minutes after meals).
• An average of 180-360 g of oily fish per week is recommended (such as salmon, trout) (fish that are not high in mercury!!).
• Foods with high mercury content (such as shellfish, fried mussels) should be avoided.
• Due to possible bacteria, open cheeses, soft cheeses, poultry meat, kokoreç, mussels, ham, sausages, frozen meatballs, etc. should be avoided.
• Raw vegetables should be well disinfected or cooked and consumed.
• Raw milk and yoghurts made from raw milk should be avoided.
• Sugary foods and ready-made packaged foods should be avoided.
• Foods containing sweeteners (Aspartame, Saccharin, Cyclamate, Sucralose) should be avoided.
• It should be fed little, often.
• During pregnancy, 750-1000 ml of additional fluid should be taken per day. Water consumption is recommended between meals, water should not be consumed with meals.
• After the 12th week, a weekly weight gain of 300-500 g is expected (for someone with ideal weight, a total weight gain of 11-16 kg during pregnancy is normal) (ideal 12.5 kg).
• During any period of pregnancy, the daily energy intake should not fall below 1800 kcal.
• 150 kcal/day for the first trimester,
For the 2nd and 3rd trimesters, 300-350g kcal/day additional energy should be taken.
• Daily protein requirement is 1.2 g/kg (15% of total energy).
