Categories: Pregnancy

10 Nutrition Tips For Pregnant Women

From the onset of pregnancy until the 12th gestational week, many hormones in the body increase by hundreds of times and the mother has nausea, odor sensitivity, vomiting and digestive problems. After the 12th week, the hormones are more stable and this type of complaints is improved. The following 10 steps can be followed for proper feeding during pregnancy: 

1- First 3 Months – Less But Frequent

In the first 3 months, the mother should be fed small amounts frequently. Non-fat, odorless, seasoning you, salty foods, crackers and white leblebi snacks will be useful in suppressing nausea. At this time, the mother can eat anything she wants but should not be forced to eat because the baby with a healthy genetic structure is not adversely affected by the mother‘s feeding during this period. Pregnant woman may eat; fish, eggs, milk, dairy products and meat products. Consumption of foods should be avoided: Sausage, salami, ready-made fruit juice etc. with long shelf life and additives.

2- Nutrition Discipline is Very Important After 3 Months

As the hormones become more stable after the third month of pregnancy, the mother will be relieved both physically and psychologically. Therefore, contrary to the first 3 months requires a very strict discipline.

3- Daily Calories Should Be Taken Carefully

In this period of the pregnancy, the daily energy consumption of 1600 kcal increases to 2200 kcal. Therefore, the intake of kcal should be increased. In addition, 3 main meals must be added to 3 meals. Sandwiches, fruit, milk, yogurt can be consumed at breaks.

4- How should the daily diet method be?

In the daily diet there must be milk and dairy products and should be consumed regularly every day. Since milk and its products are a source of protein and calcium, they must be consumed in abundance.

5- Red meat should be consumed  at least 2 times per week

According to the mother‘s wishes, a well-cooked steak, meatball or steak should be consumed. Particular attention should be paid to meat and meat products cooked well and meat products containing long shelf life should be avoided.

6- Eggs should be consumed at least 3 days

Eggs are very rich in protein. Pregnant women should consume eggs for at least 3 days a week even if possible.

7- Consume fish at least one time per week

Especially large fish such as sea bass, sea bream and salmon should be consumed. However, more than 350 grams of fish should not be consumed per week.

8- Olive oil consumption should be taken care of

Especially in the evening, meals can be consumed with a large amount of green salad with olive oil. Abundant olive oil consumption is very beneficial in terms of both vitamins and intestines.

9- Unsaturated and natural nuts must be consumed

Almost every day, rich in omega fatty acids, walnuts, almonds, dried figs, dried apricots, such as the consumption of foods is very important.

10- Average of 3 liters of liquid should be consumed every day

Drink at least 1.5 liters of water every day. It is possible to drink tea or coffee if you do not exceed a few glasses. Soda and mineral water contain dense minerals and are among the most useful beverages to be consumed. Acidic and carbonated beverages should not be consumed frequently because they may cause discomfort in the stomach.

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