The Importance of Nutrition in Pregnancy
Why is healthy eating important during pregnancy?
Effects on the health of mother and baby
A balanced and healthy diet during pregnancy is of great importance for the health of both mother and baby. In addition to meeting her own needs, the mother should also get the nutrients she needs for her baby's growth and development. Consuming adequate amounts of vitamins, minerals, protein and healthy fats is the basis for a healthy pregnancy.
Ideal weight gain and healthy pregnancy
Proper nutrition during pregnancy helps the expectant mother to achieve ideal weight gain and helps the baby to develop healthily. While excessive weight gain can lead to birth complications, malnutrition can also pose a risk to the baby. Therefore, it is very important to follow a balanced and controlled nutrition plan.
Healthy Eating During Pregnancy Diet Sample
Day 1
Breakfast
- 1 slice of whole wheat bread
- 2 boiled eggs
- 1 slice of feta cheese (source of calcium)
- Tomato, cucumber
Lunch
- Grilled chicken breast
- Green salad with olive oil
- 1 bowl of yogurt
Dinner in the evening
- Baked salmon (rich in omega-3 fatty acids)
- Steamed vegetables (broccoli, carrots)
- 1 slice of whole wheat bread
Day 2
Breakfast
- Oatmeal (3 tablespoons)
- 1 glass of milk (source of calcium)
- 1 handful of walnuts or almonds
Lunch
- Lentil soup
- Grilled turkey slices
- Green salad with olive oil
Dinner in the evening
- Grilled meatballs
- Grilled vegetables (eggplant, peppers, zucchini)
- 1 slice of whole wheat bread
Day 3
Breakfast
- Omelette with curd cheese (2 eggs)
- 1 slice of whole wheat bread
- Tomatoes, greens
Lunch
- Artichokes in olive oil
- Grilled chicken slices
- 1 bowl of yogurt
Dinner in the evening
- Baked sea bass (rich in omega-3 and phosphorus)
- Stuffed vegetables with olive oil
- 1 slice of whole wheat bread
Essential Nutrients During Pregnancy
What nutrients are needed during pregnancy?
Folic acid and the baby's development
Folic acid is of great importance during pregnancy, especially in the first trimester. Folic acid supports the development of the baby's brain and spine and helps prevent neural tube defects. Foods rich in folic acid such as spinach, broccoli, green leafy vegetables and oranges should be consumed.
Calcium and bone development
The need for calcium increases during pregnancy because the baby uses calcium for bone and tooth development in the womb. Dairy products such as milk, yogurt and cheese are rich in calcium. Almonds and green leafy vegetables are also sources of calcium.
Protein and muscle growth
Protein is essential for the development of the baby's muscles and tissues. Protein sources such as chicken, fish, red meat and eggs should be consumed regularly during pregnancy. Legumes such as lentils, chickpeas and beans can also be preferred for vegetable proteins.
Foods to Avoid During Pregnancy
Which foods should not be consumed during pregnancy?
Avoid raw and undercooked foods
Eating raw or undercooked foods (especially raw meat, raw fish) during pregnancy can lead to foodborne infections. For this reason, you should avoid sushi, undercooked steak or foods containing raw eggs.
Excessive caffeine and sugar consumption
Caffeine consumption should be limited during pregnancy. Too much caffeine can increase the risk of miscarriage and negatively affect the baby's development. Also, avoiding sugary foods and drinks is important for healthy weight gain.
Processed foods and excessive salt consumption
Processed and high-salt foods can cause bloating and high blood pressure during pregnancy. Fresh and natural foods should be preferred by limiting sodium intake.
Nutrition Tips for a Healthy Pregnancy
Things to consider during pregnancy
Increase water consumption
The body's need for water increases during pregnancy. Consuming enough water daily regulates body functions and supports the healthy development of the baby. In addition, adequate water consumption helps prevent problems such as constipation during pregnancy.
Eat small but frequent meals
Problems such as nausea and indigestion may occur during pregnancy. Small but frequent meals should be preferred to minimize these problems. Thus, blood sugar is balanced and stomach problems are alleviated.