Nutrition and Diet Specialist Şükran Yıldız offers nutritional advice during pregnancy. If you are taking care of the health of both you and your baby during pregnancy, expert advice will help you.
Egg: It is a source of quality protein that the mother and her baby need, and almost all of the protein in the egg can be used in the body. It also contains more than 12 vitamins and minerals. It is rich in the mineral choline and folic acid, which are important for the baby's brain development, and these elements help prevent neural tube defects. It also contains omega-3 fatty acids, which are important for brain and eye health. However, eggs should not be consumed undercooked or raw.
Whole grain bread and bulgur: A whole grain diet for pregnant women is important for digestive and nervous system health. Because it is a good source of B group vitamins, vitamin E and selenium, it plays an important role in adequate vitamin-mineral intake and stress management. In addition, high fiber content is necessary for the digestive system to work well and for the regulation of blood sugar.
Raw Nuts (Walnuts, hazelnuts, almonds, peanuts): It is a nutrient that we recommend during pregnancy for the brain development of the baby due to its plant-derived Omega-3, selenium and zinc content. DHA (docosahexaenoic acid) found in omega-3 is an important fatty acid that provides nervous system development. Adequate intake of DHA during pregnancy is a good source for good concentration, intelligence development and strong memory in children, and nuts consumed at the same time are important sources of fiber and healthy fats.
Yogurt: Babies need calcium for the development of the skeletal system and get it from the mother. If the pregnant mother does not get enough calcium, the calcium deposits in her bones pass to the baby, and with the lack of calcium in the mother, bone weakening and tooth decay may occur. Therefore, adequate calcium intake of expectant mothers is very important and can meet most of this requirement from yogurt. It has been stated in many studies that there is more calcium in yoghurt with reduced fat content. In addition, yogurt, which is rich in protein, is a good source of probiotics necessary for intestinal flora.
Dark green leafy vegetables: Due to being a source of vitamins A, C and K and high amount of folic acid content in pregnancy These are foods that must be consumed. These vegetables, which are a good source of folic acid for the development of the baby's central nervous system, also support the mother's adequate fiber and iron intake.
Lean red meat: Pregnancy During this period, the body's need for iron doubles. The iron in red meat is easily digested and absorbed in the body and can easily show its effectiveness. Thus, it reduces the feeling of fatigue in the mother and prevents iron deficiency. It is important for pregnant mothers to consume the lean portion of red meat, which is a good source of iron, during this period. The most important rule in the consumption of meat, which is a source of quality protein and iron, will be to consume the meat not by frying, but by boiling or grilling.
Dry beans: It would be healthy to include legumes, which contain a significant amount of fiber and protein, 2-3 days a week in the diet of pregnant women. During pregnancy, the digestive system may slow down due to hormones and lack of physical activity. For this reason, you can include these foods in your meals, soups and salads to reduce the risk of problems such as constipation and hemorrhoids.
Salmon: Important for baby's eye and brain health OmegaIt is the richest source of the -3. DHA in omega-3 fatty acids, which has no side effects for pregnant mothers and their babies, undoubtedly affects the learning ability of babies. Since 50-60% of the human brain is made up of DHA, it is also important for the mother to take enough fish with high DHA content for the brain development of the baby in the womb. Since it contains less heavy metals than other fish species, expectant mothers can safely be consumed once a week.
Dried fruits: Dried fruits protect the body primarily against free radicals with their high antioxidant potential. Especially dried pear is recommended as it relieves nausea during pregnancy. It is also a good food group for the prevention of cramps caused by magnesium deficiency during pregnancy and against the problem of constipation.
This: With fertilization, the expectant mother's water and nutrient requirements increase in order to create the environment that will enable the baby to develop and to reproduce and shape the cells. At the end of the 26th week of pregnancy, approximately 90 percent of the baby's body weight is composed of water. This shows how important water is in the development of the baby. According to research data, the water that the mother drinks affects the amniotic fluid. In scientific studies, it has been determined that the mother's dehydration causes the baby to be dehydrated as well. The insufficiency of this fluid, in which the baby survives, adversely affects the development of the lungs, reduces his ability to move and causes structural disorders. For this reason, it is of great importance that pregnant mothers consume 2-2.5 liters of water per day.