The implementation of a balanced diet is a very important issue for expectant mothers. We can minimize problems such as bloating and excessive weight gain, thanks to proper nutrition before pregnancy and in the first months of pregnancy, that is, a pregnant diet. In addition to the physical change, you should also evaluate the spiritual change of both your baby and yourself. In the question of how nutrition should be during pregnancy, eating and drinking habits show some changes.
During pregnancy, especially during the 8-week pregnancy, it is necessary to stay away from foods with high fat and sugar and to consume plenty of water. While applying a weekly nutrition program during pregnancy, plenty of water will meet the water needs of both you and your baby. The energy equivalent of the food taken in the body is called calories. Especially in the first month of pregnancy, the need for calories begins to increase. However, calorie needs to be taken in varying proportions and at certain levels according to the person. Especially during pregnancy, we need to pay attention to the high vitamin and mineral values that make up the nutritional values in foods. In addition, while pregnant, we should prefer organic foods as much as possible for the health of our baby.
Healthy Eating Guide During Pregnancy
Plenty of water should be consumed during pregnancy. Fruit, vegetables, dairy products and grain foods should be consumed in a balanced way. For example; Such as 2 portions of fruit, 5 portions of vegetables, ½ portion of dairy products. During pregnancy, there is no need to consume a lot of food because of the baby. By consuming whole grains with plenty of water, you can achieve a healthy nutritional intake.
In order for the baby to grow and to protect the muscle body tissues, foods with high protein value should be consumed. Any pregnant woman who does not have a different disease should consume a minimum of 70 grams of protein. You may even need more than that. Depending on your activity in your life, your protein cravings may increase. If you cannot meet your daily protein needs, it is useful to see a doctor. Meanwhile, poultry, fish, eggs, dairy products and legumes are pretty good sources of protein.
Carbohydrates are the primary source of energy for our body. Fruits, vegetables, grains and dairy products also contain carbohydrates. In addition, cereal products are a food group for the benefit of folic acid and iron, which are necessary for the development of the baby. Therefore, try to get your daily calorie needs from carbohydrates.
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Nutrition with fat is the key to the health of our body and the storage of many vitamins. In addition to carbohydrates and protein structures, fats are also a good source of energy. Fatty substances that the body cannot produce are called essential fatty acids. Because the body cannot produce it, it is possible to get essential fatty acids from most fat-containing foods. DHA is a type of unsaturated fat that provides eye and brain development in babies. For this reason, pregnant individuals should aim to take 200 mg of DHA per day. In addition, fish such as tuna and salmon contain high DHA.
Calcium is very important for the development of strong bones and tooth structure. During pregnancy, individuals should consume 1000 mg of calcium per day. This means 3 servings of food with high calcium value. For those who do not consume dairy products, additional supplements of vitamins and calcium are taken. Milk, yogurt and cheese contain good levels of calcium. Pregnant individuals should not consume raw milk. Because raw milk increases the risk of food-borne diseases.
Vitamin D, which is very necessary for the absorption of calcium, is very important for brain health and immune functions. Sunlight is a great source of vitamin D. Oily fish, mushrooms, strong grain dietary supplements contain vitamin D.
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Nutritional List During Pregnancy
|Pregnant Diet Daily Nutrition|
|1 glass of milk 1 bowl of yogurt 1 ½ times of cheese 2 slices of cheddar cheese|
|1 slice of whole grain bread 1 cup dry grains 1 small tortilla, whole wheat or whole grain corn ½ cup rice|
|Fresh fruit ½ cup dried fruit 1 cup 100% organic fruit juice|
|1 cup fresh, cooked, and chopped vegetable green leafy vegetables (parsley, arugula, dill)|
|1 time cooked lean beef, lamb, skinless poultry ¼ cup cooked legumes (eg kidney beans, lentils, chickpeas, peas) 1 boiled fish 1 egg ½ nuts (eg 12 almonds, 24 peanuts, 7 half walnuts) |
1 tablespoon peanut or almond butter
|1 teaspoon olive oil or 8 large olives|
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During pregnancy, you should make a balanced diet program that includes healthy foods. Also, consult your doctor before applying exactly what is in the nutrition chart. Each food group has many important vitamins, minerals and other nutrients for the growth and development of the baby. If you don't want to gain excessive weight, you should limit high-fat foods and simple carbohydrates. Remember to drink plenty of fluids during this process.