As the High Heels team, we offer nutritional advice during pregnancy. Start reading the nutritional recommendations we have prepared for you to take care of the health of both you and your baby during pregnancy! Here are the foods to eat during pregnancy…
Protein source 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. Choline mineral, which is important for the baby's brain development and folic acid is rich in 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 for the digestive system
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.
For intelligence development raw nuts
It is a nutrient that should be consumed during pregnancy for the brain development of the baby due to its plant-derived Omega-3, selenium and zinc content. Omega-3 is an important fatty acid that provides nervous system development. Omega-3, which is taken adequately during pregnancy, is a good source for a good concentration, intelligence development and strong memory in children. (walnuts, hazelnuts, almonds, peanuts) They are important sources of fiber and healthy fats.
Probiotic source yyoghurt
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, calcium Its stores pass to the baby, and with the lack of calcium in the mother, bone weakening and dental caries 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.
Vitamin-packed dark green leafy vegetables
It is a food that must be consumed during pregnancy because it is a source of vitamins A, C and K and contains a high amount of folic acid. 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 for iron and protein needs
During pregnancy, 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 iron deficiency gets ahead of it. 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.
Fiber and protein source legumes
It would be healthy to include legumes containing a significant amount of fiber and protein in the diet of pregnant women 2-3 days a week. During pregnancy, the digestive system may slow down due to hormones and lack of physical activity. Because constipation You can include these foods in your meals, soups and salads to reduce the risk of encountering problems such as hemorrhoids and hemorrhoids.
Omega-3 rich salmon
It is the richest source of omega-3, which is important for baby's eye and brain health. DHA in omega-3 fatty acids, which has no side effects for pregnant mothers and their babies, also 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 for constipation during pregnancy
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.
water for lung development
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.
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