Dear mother-to be, it is very important that you eat properly in order to have a healthy and comfortable pregnancy period. Perhaps you are living the period in your life when you should pay the most attention to what you eat. Therefore, I have some suggestions for you.

EAT FOR 2

 Pregnancy period is the period in which fetal growth is added above the normal metabolism pattern. Therefore, during pregnancy, you need to get enough energy from your diet to support your growing baby's needs as well as your normal needs. This is why the saying, "Eat for 2 people", which you may have heard from many relatives before reading this article, is being said. Getting enough energy and nutrients during pregnancy and breastfeeding is important for the growth and development of your baby.

IDEAL WEIGHT GAIN

   However, there are things you should be careful about when eating for 2 people. You must meet your increasing need for energy, vitamins, minerals and nutrients with foods with high nutritional quality. You should avoid consuming calories for nothing. In addition, besides a healthy and proper diet, you should also achieve the ideal weight gain as I wrote below and in consultation with your doctor.

• If you are below normal weight range (BMI = <18.5): 12.5-18 kg
• If you are in the normal weight range (BMI = 18.5-24.9): 11.5-16 kg
• If you are above the normal weight range (BMI => 30): 7-11.5 kg
• Twin pregnancy: 15.9-20.4 kg
• Triplet pregnancy: 22.7 kg

IF YOU GAIN OVERWEIGHT

  If you have gained more weight than recommended during this period, you should never diet without consulting a dietitian Unconscious diet can prevent the baby from growing. It may vary depending on many factors such as the age of your energy and nutrient requirement, your pre-pregnancy body mass, vitamin-mineral stores, and your physical activity level. Your dietician will recommend the most beautiful program for you. While applying a balanced and adequate nutrition program, you can progress in the healthy weight range by increasing your physical activity.

BASICS OF ADEQUATE AND BALANCED NUTRITION

THE MUST HAVE OF A HEALTHY DIET DURING PREGNANCY: Carbohydrate

 Carbohydrate is the most economical and fastest energy source for the body. It regulates blood sugar and meets energy needs in emergency situations. When choosing a carbohydrate source in this period; You should pay attention to the variety and glycemic index (speed of increasing blood sugar). They must have a high fiber source and low glycemic index. For example; Oats, whole grain bread, bulgur, fruits and vegetables should be included in the diet.

FOR GROWTH AND DEVELOPMENT OF YOUR BABY: Protein

  Proteins are essential elements for the regeneration of cells in tissues and organs, hormones and enzymes involved in the immune system and regulation of processes in the body. Your protein need will increase due to weight gain, especially in the 2nd and 3rd trimesters. You should include protein sources such as eggs, dairy products, meat / chicken / fish, legumes in your diet.

THE HIGHEST ENERGY SOURCE: Fat

  Fats; While it is used for energy, some of it is used in the production of storage fat, others in the production of some hormones and cholesterol that are effective in the regular functioning of the body. During this period, you should especially consume olive oil, nuts such as almond / hazelnut / walnut and oily fish.

 Fish are also a source of omega 3. It is very important for your baby to eat rich in omega 3 sources for brain and retinal development. Since some fish may contain excessive mercury, you should be careful about their consumption. Canned tuna consumption should be less than 180 grams per week. You should consume 180-360 g of fatty fish (such as salmon, trout, catfish) per week.

VITAMIN AND MINERALS

1. FOLIC ACID: For the development of the baby, you should take 400 mcg folic acid supplement before 12 weeks, as recommended by your doctor. Fish, eggs, liver, green lentils, whole grain foods, green vegetables, walnuts, oranges and asparagus are foods rich in folic acid.
2. VITAMIN D: You should start supplementing with vitamin D at the dose recommended by your doctor, continue during pregnancy, and use it during breastfeeding for at least 6 months after birth.
3. CALCIUM: With adequate calcium intake, it develops the skeletal structure of your baby and provides protection from bone resorption in later years. In our country, it has been determined that the consumption of milk and its derivatives is below the recommended amounts for pregnant and breastfeeding mothers. For this reason, you should pay attention to the consumption of milk and its derivatives.
4. IRON: You should prefer foods that contain iron (red meat) that is easily absorbed by the body. To increase iron absorption, you should consume it with iron sources (red meat, eggs, dried fruits, legumes, molasses) and vitamin C-rich foods (fresh fruits and vegetables). You should avoid tea and coffee consumption with meals as it inhibits iron absorption.

WATER 

 Fluid requirement increases due to reasons such as increased extracellular fluid volume, need of the baby, amniotic fluid and breast milk secretion. During this period, you should drink 750-1000 mL (3-4 glasses) more fluid than usual.

MUST DO:

• You should consume three main meals a day in accordance with the principles of adequate and balanced nutrition.
• You should provide a variety of foods in meals.
• You should be in control of your body weight.
• You should consume whole grain products instead of white bread, bulgur instead of rice, vegetables and fruit itself instead of vegetables and fruit juices.
• You should pay attention to the portion amounts to ensure energy balance.
• You should consume fish at least 3 times a week.

WHAT TO AVOID:

• Drinks with high energy content; carbonated drinks with added sugar and instant juices, alcoholic beverages, etc.
• Open milk, juices, raw meat / eggs / chicken / fish
• Sweeteners such as aspartame
• Not well washed vegetables and fruits, food from restaurants you do not know and trust
• Offal products such as liver due to high Vitamin A content
• Too much caffeine; Daily caffeine intake should be at most 200 mg / day (approximately 2 cups instant coffee or 4-5 cups of clear tea).
• Cigaret
• Alcohol
• All other herbal teas other than fruit teas such as linden, lemon, mint, apple

IF YOU HAVE HIGH GLUCOSE LEVEL OR GESTATIONAL DIABETES:

• You should consume 3 main meals in a day.
• Your main meals must contain all food groups.
• You should choose foods with low glycemic index that I mentioned above.
• Even if you are full, you should not skip meals.
• You should walk 4-5 days a week at a moderate level.

IF YOU HAVE STOMACH BURNING:

  Reflux and heartburn are common during pregnancy as digestive system problems. It returns to normal in 1-7 weeks after birth.

• You should take care to consume snacks and to choose foods such as milk and yogurt in heartburn.
• After eating, you should not immediately go to a horizontal position, you should wait 1 hour.
• Highly spicy and fatty foods, carbonated drinks, lemon and fruit juices can increase complaints.

IF YOU HAVE NAUSEA OR VOMITING:

  You may have nausea and vomiting during 4-6. Weeks and usually 8-12. weeks but don’t worry it will be better later.

• Nausea occurs more when you are hungry. You should eat less and often. You should avoid drinking liquids with meals.
• Vitamin B6 can help you reduce nausea. The best source of vitamin B6 is yogurt.
• You should stay away from oily, spicy foods.
• If you have a vomiting problem, you should take care to drink water between meals to compensate for dehydration.
• You should avoid drinking acidic drinks.
• You should always carry pretzels, grissini in your bag.
• If you do not have high blood pressure problems, you can consume 1-2 cups of ginger tea daily.

IF YOU HAVE EDEMA (WATER RETENTION IN BODY) PROBLEM:

• You should exercise moderately.
• You should reduce your salt intake.
• You should increase the amount of water consumption.

IF YOU HAVE CONSTIPATION:

  Constipation is common in pregnant women due to decreased small bowel movements and increased fluid absorption in the large intestine and decreased physical activity. You are not alone, you have to be comfortable. Because stress also negatively affects bowel movements.

• You should drink plenty of water.
• You should consume high-fiber foods such as shelled fruits and vegetables.
• You can use probiotic supplements.

IF YOU HAVE GAS AND BLOATING:

• You shouldn't be in a hurry while eating. You have to chew food slowly and well.
• You should be fed little and often. You should not eat excessively in a meal.
• You should avoid foods that cause gas such as legumes, cabbage, cauliflower, broccoli, peas, celery, orange, grapefruit, lemon, melon, watermelon, plum.
• You should stay away from foods with high sugar and dough.
• Since constipation can also cause gas and bloating, you should add plenty of fiber to your diet and consume plenty of water to avoid constipation.

You mean your baby. You can contact me if you would like to learn more and get counseling for yourself with your baby. Hope you have a great pregnancy experience.

Wish you the best.