First of all, congratulations to you and your family! During this beautiful time, your little one in your womb needs all the nutrition he needs. So, during this time, you may also have questions like "What should I eat? What should I avoid?" Don't worry, it's normal. Today, we'll simply talk about the most beneficial diet for your and your baby's health.
How should you prepare your meals?
During pregnancy, your body needs a little more calories than usual. Simply put, about 300 extra calories per day. If you are having twins, this amount may be about 600 calories. But it is important that these calories do not come from empty foods, that is, sugary drinks and sweets. It is important to eat a nutritious, balanced diet .
In the first few months, it may be a little difficult to eat due to nausea and vomiting (morning sickness). But try to maintain a balanced diet as much as possible. It is also essential to take the prenatal vitamins your doctor prescribes.
Remember, what you eat directly affects your baby's development, so think about every meal .
Essential nutrients and the foods you can get them from
It's important to include a variety of foods in your diet to get all the nutrients you and your baby need. Let's take a look at what these essential nutrients are and what foods you can get them from.
| Nutrient section | Why is it important? | Available food |
|---|---|---|
| Folic Acid | It is essential to prevent neural tube defects in the baby's brain and spinal cord. | Dark green vegetables like spinach, kale, beans, chickpeas, oranges, and lentils. |
| Iron | To produce blood, carry oxygen throughout the mother and baby's bodies, and prevent anemia. | Beef, chicken, fish, egg yolks, spinach, soy, lentils, raisins. |
| Calcium | It helps the baby's bones and teeth grow strong. It is also important for the mother's bone health. | Milk, yogurt (skimmed milk), cheese, small fish with shells (salmon), dark green vegetables (broccoli), soy milk. |
| Protein | Essential for the development of the baby's organs, muscles, and brain. | Meat, fish, eggs, dairy products, beans, peas, lentils, soy. |
| Vitamin C | Makes iron easier for the body to absorb. Boosts immunity. | Oranges, grapefruits, limes, strawberries, papayas, tomatoes, bell peppers. |
| Fiber | To prevent constipation, which is common during pregnancy. | Buckwheat, oats, brown rice, whole grain bread, vegetables, fruits, beans. |
A little more about iron and calcium...
For iron to be absorbed well, it is best to take it with foods containing vitamin C. For example, eat a dish with lentil broth and a little lime. Also, the body needs vitamin D to absorb calcium well. This requirement can be met by exposing yourself to the sun in the morning and eating foods containing vitamin D (eggs, fish).
Foods to avoid during pregnancy
Some foods can be harmful to you and your baby during pregnancy . It's important to be aware of these.
| What to avoid | Reason |
|---|---|
| Alcohol | There is a high risk of stunted growth, intellectual disability, and birth defects in the baby. Stop completely. |
| Raw or undercooked meat, fish, and eggs | Dangerous bacterial infections such as Salmonella and Listeria can occur. |
| Unpasteurized milk and cheeses | Soft cheeses like feta and Brie carry a risk of Listeria infection. Check the label and only use those that say "pasteurized." |
| Large fish high in mercury | Large fish like shark, tilefish, and king mackerel have high levels of mercury. This can damage a baby's nervous system. Smaller fish like tilapia and halibut are safe to eat. |
| Excessive caffeine intake | Coffee, tea, chocolate, and some soft drinks contain caffeine. Limit your coffee intake to one or two cups a day. Ask your doctor for advice. |
What do you do for common discomforts during pregnancy?
It's normal for you to experience some minor inconveniences during this time. Here are some solutions.
Morning Sickness
- Eat something like crackers or a slice of dry bread before getting out of bed in the morning.
- Instead of eating a large meal at once, eat small meals throughout the day .
- Stay away from oily and spicy foods . Drinking ginger tea also helps some people.
Constipation
- Drink at least 8-10 glasses of water a day.
- Eat more fiber-rich foods (fruits, vegetables, whole grains).
- Fruits like guava and guava are very beneficial.
Heartburn
- Don't eat a lot at once, eat several small meals .
- Some people find relief by drinking a glass of milk before meals.
- Limit spicy, oily foods and citrus fruit drinks (orange juice).
Let's also learn about 'Pregnancy Cravings'
It's normal to have food cravings during pregnancy . We also call it 'food cravings'. If you have a craving for something nutritious, it's okay to eat it. But try to control your cravings for sweet and fatty foods.
Very important: Sometimes you may feel a craving for non-food items, such as dirt, ashes, chalk sticks, and ice cubes. This condition is called Pica . This can be caused by something like iron deficiency in the body. Do not eat these things for any reason. They are very harmful to both you and your baby. If you experience this craving, be sure to tell your doctor.
Don't try to diet to lose weight during pregnancy. It's important to get the nutrition you need to stay healthy for both you and your baby.
Take-Home Message
- Make your diet colorful and varied . Instead of eating the same thing every day, add a variety of vegetables, fruits, and grains to your meals.
- Don't skip a single day of prenatal vitamins , especially the folic acid pill, that your doctor prescribes.
- Completely avoid unhealthy foods like alcohol, raw meat and fish, and unpasteurized dairy products.
- Drink plenty of water throughout the day. It's very important for your health and that of your baby.
- Talk to your doctor first about any vitamin supplements you take or any dietary concerns you may have.
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