Nutrition and Diet Specialist Şükran Yıldız offers nutritional recommendations during pregnancy. If you care about your and your baby's health during pregnancy, these expert recommendations will help you.
Egg: It is a source of quality protein that mom and her baby need, and almost all of the protein in eggs 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 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. It also contains high amounts of fiber, which is essential for the digestive system to function well and regulate blood sugar.
Raw nuts (walnuts, hazelnuts, almonds, peanuts): It is a food we recommend during pregnancy for the brain development of the baby due to its plant-based Omega-3, selenium and zinc content. DHA (docosahexaenoic acid) in Omega-3 is an important fatty acid that provides nervous system development. Adequate intake of DHA during pregnancy is a good source of good concentration, intelligence development and strong memory in children, and nuts are also important sources of fiber and healthy fats.
Yogurt Babies need calcium for the development of their skeletal system and get it from the mother. If the pregnant mother does not get enough calcium, the calcium stores in her bones are passed on to the baby and calcium deficiency in the mother can lead to bone weakening and tooth decay. For this reason, adequate calcium intake is very important for expectant mothers and they can get most of this requirement from yogurt. Many studies have shown that yogurt with reduced fat content contains more calcium. In addition, yogurt, which is rich in protein, is a good source of probiotics necessary for intestinal flora.
Dark green leafy vegetables: Due to its source of vitamins A, C and K and its high content of folic acid during pregnancy 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 intake of fiber and iron.
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 expectant mothers to consume the lean part 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, is to consume meat in boiled or grilled form, not fried.
Dried legumes: It would be healthy to include legumes containing significant amounts 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. 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 the baby's eye and brain health OmegaIt is the richest source of omega-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 to 60 percent of the human brain is composed 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 types of fish, expectant mothers can safely consume it once a week.
Dried fruits Dried fruits primarily protect the body against free radicals with their high antioxidant potential. Dried pears are especially recommended for nausea during pregnancy. They are also a good food group for preventing cramps caused by magnesium deficiency during pregnancy and against constipation.
Su: With fertilization, the expectant mother's water and nutrient requirements increase in order to create the environment for the baby to develop and for the cells to multiply and form. By 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. Scientific studies have shown that dehydration of the mother leads to dehydration of the baby. Inadequacy in this fluid, in which the baby lives, negatively affects the development of the lungs, reduces mobility and leads to structural disorders. For this reason, it is of great importance for pregnant mothers to consume 2-2.5 liters of water a day.
