Nutrition; It is defined as a behavior that should be done consciously in order to take the nutrients that our body needs in sufficient quantities and at appropriate times in order to protect and improve our health, as well as to increase our quality of life. A healthy diet is valuable for all age groups. Maintaining an ideal weight, brain, heart and other vital It is a well-known fact that pregnant and lactating women are at the top of the clusters affected by inadequate and unstable nutritional problems in our country. While the baby grows in the womb, he uses the mother’s stores as a source of nutrition. stable nutrition is vital for both the mental and physical development of the baby and the health of the mother. Sufficient and stable nutrition during pregnancy; It is absolutely necessary to have an uneventful pregnancy, a fully developed baby birth, a successful breastfeeding period and a reduced risk of postpartum obesity. While you are reading this article, do not be sad that I am late in your pregnancy no matter what period 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. your baby;
During pregnancy, the mother should receive an average of 300 calories of power in addition to her own body needs. Appropriate weight gain is valuable during pregnancy. 15% of the daily power should be met from proteins, 30% from fats and 65% from 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 compared to the RDA offer. During pregnancy, this need increases to 80 grams. Protein Sources; Approximate Costs;
Iron: It is very valuable to consume foods rich in iron (red meat, poultry, dried legumes, dried fruits, molasses, etc.) in pregnancy nutrition. You should start taking elemental iron. In addition, tea and coffee should not be consumed with meals as they prevent iron absorption. Instead, salads, fruit-fruit juices strong in vitamin C, which increase iron absorption, should be preferred. Calcium: Calcium requirement increases during pregnancy. Calcium to be taken daily is in the middle of 1000-1300 mg. Calcium taken during the pregnancy period protects the expectant mother from the risk of osteoporosis (bone loss) in the future, and is necessary for the baby’s bone and tooth development to be in a healthy state. 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-Eggs
General Information
1- Your daily water consumption should be at least 2 liters (2 liters should only be water, tea, ayran, fruit juice)
2-Do not skip meals, pay attention to feeding little and often.
3-Do not consume works that you are not sure about the content or that contain too many additives.
4-Do not consume raw/undercooked foods such as meat and eggs that create an environment that facilitates bacterial growth.
5-Consume foods with high fiber content (legumes, cereals, fruits) to prevent constipation (You can consume the fruits that are eaten with the peel without peeling after washing them sufficiently).
6-For your bone health, try to benefit from sunlight at suitable times whenever possible.
7- Do not smoke or use 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-Pay attention to pasteurization of milk and dairy products. 11-Avoid excessive fatty, sugary, spicy and caloric foods.
