Along with the joy you feel when you find out that you are expecting a baby , many questions like, 'What should I eat now?', 'What should I avoid eating?' probably come to your mind. That's very normal. Because the food you eat directly affects the growth and health of the little one in your womb. This is a very special time in your life. So today, let's talk about how you should prepare your diet during this time, and what you should definitely know.
Why is a balanced diet important during pregnancy?
Simply put, you're not just eating for yourself, you're eating for your baby too. Your baby's brain, bones, organs, and all of these things need to get the right nutrients to grow properly. It's best to eat about 300 more calories a day than you did before you got pregnant. (For twins, that's about 600 calories a day.) But these calories should come from nutritious foods, not junk food.
Morning sickness can make it difficult to eat during the first few months, but it's important to try to eat as well-balanced a diet as possible and to take the prenatal vitamins your doctor prescribes .
Things to add to your diet
During this time, by not eating the same type of food, but eating a variety of foods , you can get almost all the nutrients you and your baby need. Let's look at the table below to see what you should add to your diet and what benefits they provide.
| Feed type | Why is it important? | These are the foods |
|---|---|---|
| Protein | It is essential for the development of your baby's cells, tissues, and organs. It also helps your body produce blood. | Low-fat meat, chicken, fish, eggs, milk, yogurt, lentils, chickpeas, green beans, soy products. |
| Calcium | It's essential to build strong bones and teeth for your baby. It's also important to maintain the strength of your own bones. | Milk, cheese, yogurt, small fish with shells (salayo), green vegetables (spinach, gotu kola), almonds. |
| Iron | It helps to make hemoglobin, which carries oxygen in the blood. It prevents iron deficiency (anemia) and reduces fatigue. | Red meat (beef), chicken, fish, spinach, soy, lentils, iron-fortified cereals. |
| Folate (Folate / Folic Acid) | It is extremely important to prevent birth defects (neural tube defects) that can occur in the baby's brain and spinal cord. | Dark green vegetables (spinach), beans, peas, oranges, breads and cereals with added folic acid. |
| Fiber | Helps prevent constipation, which is common during pregnancy. | Whole grains (brown rice, oats), fruits, vegetables, nuts. |
| Vitamin C | It makes it easier for the body to absorb iron from plant foods. It boosts immunity. | Oranges, grapefruit, strawberries, papaya, broccoli, bell peppers, tomatoes. |
Remember, as with all of these nutrients, it's best to talk to your doctor about the amounts you need. He or she will give you the advice that's right for you.
Things to definitely avoid during pregnancy
Some foods can be harmful to you and your baby during this time, so it's important to avoid them completely.
| What to avoid | Reason |
|---|---|
| Alcohol | It can interfere with the baby's growth, cause birth defects, and lead to low birth weight. Stop completely. |
| Fish high in mercury | Large fish like shark, tilefish, and king mackerel have high levels of mercury, which can damage a baby's nervous system. |
| Raw or undercooked meat, fish, and eggs | There is a risk of bacterial infections (e.g. Salmonella, Listeria). Avoid things like sushi and raw shellfish. |
| Unpasteurized milk and cheese | Soft cheeses like feta and Brie can contain a bacteria called Listeria if they are not pasteurized. Check the label and only buy those that say "pasteurized." |
| Excessive caffeine intake | Don't take more than 200-300 milligrams per day (that's 1-2 regular cups of coffee). Remember that tea and chocolate also contain caffeine. |
What do you do when your body is uncomfortable?
It's normal to experience some discomfort during pregnancy. Here are some tips to help you through that time.
Nausea and vomiting (Morning Sickness)
Eat something dry, like a cracker or a slice of bread , before you get out of bed in the morning. Don't eat a big meal all day, eat several small meals . Oily, spicy, and fried foods are not good for you at this time.
Constipation
This is a problem for many people. Drink plenty of water (8-10 glasses a day). Eat more fiber-rich foods (fruits, vegetables, whole grains). Exercise also helps a lot. Talk to your doctor about this and get advice.
Heartburn
Eat several small meals instead of eating a large meal. Some people find relief by drinking a glass of milk before eating. Reduce spicy, oily foods and citrus drinks (lemon, orange).
Pregnancy Cravings
It's normal to crave certain foods during pregnancy. As long as it's nutritious, it's okay to eat in moderation.
However, sometimes you may feel the urge to eat things that are not food. For example, things like dirt, ashes, chalk sticks, and ice cubes. We call this condition Pica . This can happen when the body is deficient in a nutrient like iron. If you have this urge, don't eat those things. It's very harmful to both you and your baby. If that happens, be sure to tell your doctor.
Dieting to lose weight during pregnancy is not a good idea . You and your baby both need to get the nutrition they need to stay healthy. So instead of worrying about weight, focus on eating a healthy diet .
Take-Home Message
- Because everything you eat affects your baby's development, always try to eat a balanced, nutritious diet .
- Completely avoid harmful foods like alcohol, raw meat and fish, and unpasteurized dairy products.
- Never skip the prenatal vitamins prescribed by your doctor .
- If you feel any discomfort in your body (nausea, constipation), talk to your doctor about it.
- If you develop a craving for non-food items (pica), it can be very dangerous. So see a doctor immediately.
- Don't be afraid to talk to your doctor about any questions or concerns you may have during this time. It's the best thing you can do for both you and your baby.
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