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advicetomoms-blog · 4 years

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Nutrition Program During Pregnancy: What should pregnant women eat?

Nutrition Program During Pregnancy: What should pregnant women eat? When you find out that you are pregnant, one of the questions in your mind is what should be eaten during pregnancy . Perhaps you will have to put aside old eating habits and start eating healthy, or maybe you are feeding exactly what it should be. This article will satisfy all your curiosity. Don't forget to watch the videos. Here's what to eat during pregnancy!

The list of things to eat while pregnant in 4 steps

We will make the job easier by collecting the list of things to be eaten while pregnant in 4 main groups. Because these 4 food groups are at the heart of a healthy diet. The goal of feeding during pregnancy should be to consume all the nutrients that will support the development of your baby in a balanced way. For this, you should choose what you eat not from empty calorie sources, but from nutritious groups. Here are the foods to be eaten during pregnancy in 4 steps !

1- Foods Containing Protein: Meat, Eggs and Legume Group / 3-4 Servings Per Day

The need for protein increases during pregnancy. The most important food source for the development of the baby is proteins. For this , if you are wondering what I should eat while pregnant , you can start from protein sources. You can eat about 100-120 grams of red meat, chicken, turkey or fish a day. Eating meat during pregnancy is very important as it will meet the need for animal protein. Because animal proteins provide you with all the amino acids you need. These are called whole proteins. The most important thing to consider when consuming animal protein is that the meat products are well cooked. Because during pregnancy, you should avoid foods such as raw or undercooked meat, chicken, fish and eggs. You should also consume vegetable proteins to increase nutrients. On days when you do not consume animal protein, you can meet your protein needs by eating 1 plate of legumes and eggs.

2- Foods Containing Calcium: Milk and Dairy Products Group / 3-4 Portions Per Day

Milk and dairy products are very good sources of calcium and protein. Therefore, milk consumption during pregnancy is extremely critical. Since they are rich in both calcium and protein, you can hit 2 birds with 1 stone in this group during pregnancy. You should know these to learn about other vitamins and minerals that should be taken during pregnancy besides protein and calcium: what are the vitamins and minerals that should be taken during pregnancy You should definitely take a look at our article. Since calcium is the most important mineral for bone and tooth development, the milk group is among the foods that pregnant women should eat . By consuming two slices of cheese, 2 cups of milk or yogurt, you should add an average of 3 to 4 servings of milk to your daily diet. Consuming excess salt and taking caffeine reduces the absorption of calcium. Don't forget that.

3- Fruits and Vegetables: All Colors of the Rainbow

Remember, all fruits and vegetables are worthy to be eaten during pregnancy. That's why you should keep as much variety in vegetable and fruit consumption as possible. Always remember that when shopping for vegetables and fruits, you should have all the colors of the rainbow in my basket: orange, green, red, yellow! Foods Rich in Vitamin C: 2 servings a day As you can imagine, especially the source of vitamin C is fresh vegetables and fruits. So eating fruit during pregnancy should be a ritual that should not be missed. You should definitely consume fruits or vegetables rich in vitamin C every day. Orange, tangerine, grapefruit, strawberry, apple, watermelon, pineapple, green pepper, broccoli, tomato, melon are among the fruits and vegetables to be eaten during pregnancy . Green Leafy Vegetables: 1-2 Portions a Day Dark green leafy vegetables are rich in folic acid and B6. It also protects against constipation because they contain pulp. You have to make sure that you consume rocket, cress, purslane, chard, spinach, leek, dill, parsley, celery leaves and green leafy vegetables during the day. Yellow, Orange, Red and Purple Vegetables and Fruits: 1 Servings a Day Dark yellow, orange and red fruits and vegetables contain beta-carotene, a vitamin precursor, and are very powerful antioxidants. Vitamin A is essential for healthy cell development. Try to consume rich foods on a color scale such as carrots, sweet potatoes, apricots, zucchini, persimmon, beets, purple cabbage, red forest fruits, provided that it is in season.

4- Whole Grain Foods and Bread Group

The bread and cereal group constitutes the energy leg of the daily diet list during pregnancy . It also forms the basis of nutrition. Cereals are rich in B group vitamins. It also contains important minerals such as selenium, zinc, chromium, magnesium. For a healthy diet, you should prefer foods made from whole grains instead of refined grains. Accordingly, you should also turn to bread made from whole wheat flour in consumption of bread during pregnancy . You should consume bread, pasta, bulgur, legumes made from whole wheat flour. White rice, bread made from white flour, pasta, cakes made with white flour, cookies are among the carbohydrates you should avoid.Nutrition During Pregnancy: What should pregnant women eat?

Nutrition Table During Pregnancy

Food ItemFood SourceDaily ServingsFoods Containing ProteinRed meat, chicken, turkey, fish, eggs or legumes3- 4 (100-120 grams)Foods Containing CalciumMilk, cheese, yogurt3 - 4Foods Containing IronEgg and red meat2ndWhole Grains and Bread (Zinc, Magnesium and Rich in Vitamin B)Bulgur, bread from whole wheat flour, pasta, dried legumes8 (1 serving = 1 thin slice of brown bread = 1 cup of soup = 3 tablespoons of bulgur pilaf)Foods Containing Vitamin CVegetables and fruits: Orange, tangerine, green pepper, strawberry, apple2ndGreen Leafy Vegetables (Rich in folic acid and B6)Spinach, rocket, cress, purslane, chard, kale1 - 2 (1 serving = 1 bowl of salad = 6 tablespoons of vegetable dish)Yellow and Orange Vegetables and Fruits (rich in vitamin A and beta carotene, antioxidants)Carrot, pumpkin, persimmon, sweet potatooneFatty FoodsWalnuts, almonds, hazelnuts2 - 3 (2 walnuts or 6-8 almonds or hazelnuts = 1 teaspoon of oil) How To Be A Nutrition List During Pregnancy?

The Most Useful Foods in Pregnancy: What to Eat for the Development of the Baby During Pregnancy?

Before you were born, you started to think about how to gain weight to your baby and how to support its development. That's why the same question is always on his mind: What should he eat in order for the baby to gain weight during pregnancy? Omega-3 It is said that women who consume fish regularly while pregnant have a healthier pregnancy and bring more obese babies to the world. That's why you should consume fish at least once a week. If you cannot eat fish, you can eat nuts with peanuts, nuts, nuts and omega 3 as a snack. These foods are also very useful for the intelligence development of the baby during pregnancy. Do not forget that you need to consume vitamins and minerals such as iron, folic acid, iodine, zinc, vitamin B, omega 3 and 6 fatty acids during the pregnancy for the development of your baby's body and intelligence! The most important time to get enough of those wonderful oils called omega-3 is the 3rd trimester, when the brain development of your baby is accelerated. Folic acid Folic acid, also called folate, folasin or vitamin B9, has a special place in pregnancy. Research shows that taking folic acid during pregnancy helps prevent or reduce neural tube defects that may occur in the baby. Researchers believe that spina bifidan will be largely inhibited if expectant mothers take 0.4 mg folic acid daily before and during the first 13 weeks of pregnancy. Of course, the person who will make the best decision will be the doctor who will follow you from the beginning to the end of your pregnancy. Although the doctor will supplement the drug for folic acid, it's okay to recognize foods containing folic acid. Asparagus, avocado, banana, black beans, broccoli, egg yolk, citrus fruits, green leafy vegetables, green beans, strawberries, lentils, peas, liver, yogurt are foods rich in folic acid. Eating right during pregnancy is the first and best gift you can give to your baby. For this, you should definitely take a look at our Everything You Need to Know About Nutrition During Pregnancy .What to Eat for Weight Loss and Development of the Baby During Pregnancy?

How Should Water Consumption Be During Pregnancy?

You should definitely include at least 8 large glasses of water (8 x 250 cc) per day in your daily nutrition program during pregnancy . Your baby's body is made up largely of fluid, like yours. Your body also needs more water than usual during pregnancy. So what are the benefits of drinking water? It keeps your skin soft.It reduces constipation.It purifies you and your baby's body from toxins and waste materials.It reduces excessive swelling and edema.It prevents urinary tract infections.It reduces the risk of preterm birth. In short, take care to drink at least 8 large glasses, at least 2 liters of water every day. The easiest way to do this is to keep the water close enough for you to see and reach instantly. If you forget to drink glasses, you can measure yourself with a glass bottle. If your body is holding too much fluid, if you exercise a lot and the weather is very hot, try to drink more. But try not to make drinking water just before eating. Otherwise, you may be too clogged to eat. Finally, do not forget that the teas, juices and other liquids you drink never replace water.

How should salt consumption be during pregnancy?

As you know, salt used to be completely restricted during pregnancy because it triggered edema, water retention and swelling in the body. It is now considered normal and necessary to increase the body fluids to a certain extent while pregnant. Therefore, a moderate intake of sodium is recommended to keep the amount of fluid in the body at the proper level. Because sodium deprivation can be harmful to the development of the fetus. Nevertheless, too much salt and too salty foods are harmful to everyone, especially if you are pregnant or have become a habit. Moreover, you should know that there is a tight connection between high salt intake and high blood pressure after pregnancy and childbirth. So you should avoid foods with high salt content such as soy sauce, ready pickles, chips. As a general principle, you can try not to add salt when cooking dishes. Already, the sodium content of nutrients meets what our body needs. Instead of ready-made pickles, if you are very troubled, you can take home-made pickles that are made with little salt. But that doesn't mean you can sit and eat a jar of pickles. As always, you can take your doctor's opinion about salt use and act according to his suggestions. Read the full article

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advicetomoms-blog · 4 years

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Everything You Need to Know About Nutrition During Pregnancy!

Everything You Need to Know About Nutrition During Pregnancy! "You are two creatures now!" If you have started to hear this frequently, it is time to learn everything about nutrition during pregnancy, so that you can be consciously fed, not by reciting advice. "What is the pregnant diet, what should I eat, what should I not eat, how much weight should I gain?" If questions like, keep on your mind, you're in the right place. Here's your nutritional guide during pregnancy.

What is the pregnant diet?

Pregnant diet is an eating plan focused on your baby and your health. It is a nutrition program shaped according to the pregnancy period. Apart from being tailored to the needs of a pregnant body, basically everything is the same as an average healthy diet model. Feeding type during pregnancy; It consists of a good and balanced mixture of protein and calcium, whole grains, fruits and vegetables in all colors of the rainbow, healthy oils. In pregnancy, the diet list must meet the following 4 conditions: It should provide enough energy (calories) to support the body development of both you and your baby.It should maintain the health of its own body and contain all the substances (proteins, fats, vitamins and minerals) needed for the formation of your baby's body.It should be away from foods and other substances that have a negative effect on your baby's body.It should support your metabolism by keeping your weight, blood sugar level and blood pressure in a healthy range.

What are the importance and benefits of nutrition during pregnancy?

Eating healthy for nine months has many benefits for both your baby's development and pregnancy. Here are 9 important benefits of a healthy diet program during pregnancy: It ensures that your baby is born with a healthy birth weight.It provides a better brain development.It reduces the risk of some birth injuries.It gives a better eating habit in childhood.It reduces the risk of experiencing some conditions such as anemia, gestational sugar, preeclampsia during pregnancy .It minimizes many pregnancy symptoms such as nausea, fatigue, constipation, cramps, blood pressure, heartburn, and makes you feel more vigorous and comfortable during pregnancy.Emotional swings soften. It minimizes feelings such as tension and sensitivity.It allows you to give birth on time. Because in general, women who are fed regularly and well are less likely to give birth early.It allows you to recover faster after birth and makes it easier to lose weight. A well-nourished body can recover faster and easier.

How should pregnant women be fed?

First of all, you should get some principles about healthy nutrition during pregnancy. If you gain an overview of how to eat during pregnancy, you are more likely to make efficient and healthy choices. You should learn the basic logic of a healthy diet for 9 months before memorizing the nutritional lists, sample menus provided. You should learn that not all calories have equal value, you need to choose foods with high nutritional value, low-calorie meals, it is more efficient to eat 5-6 small meals a day, you should stay away from packaged, fried foods containing high sugar and fat content, and eat less outside. You should be conscious of the overall nutritional. Here are suggestions that will give you a brand new perspective

What should pregnant women eat?

"I'm pregnant, what should I eat?" If you say, we include dairy products, protein sources, complex cereals and fruits and vegetables in all colors of the rainbow in your daily nutrition plan. You can add the following to the list of things that should be eaten during pregnancy.Dairy products such as milk, cheese, yogurt are very good sources of calcium and protein. Consume plenty.Protein is a critical nutrient during pregnancy, you should definitely consume it. Foods such as legumes and nuts are included in foods containing protein.You should try to consume vegetables and fruits in every color of the rainbow, such as red bell pepper, broccoli, carrot, sweet potato, cabbage, apple, pineapple, kiwi, grapefruit. As the variety increases, the yield increases.Complex carbohydrates such as whole wheat, oats, rye, buckwheat, bulgur are rich in food.

What are the special nutrients needed during pregnancy?

Her body specifically needs some nutrients to keep up with pregnancy-related changes and support her baby's development. Vitamins and minerals such as folic acid, protein, iron, zinc, calcium, vitamin C, vitamin A, vitamin B are among the things you need to take especially during pregnancy.

What should pregnant women not eat?

Cigarettes, alcohol, caffeine, joys,Medicines,Sweeteners,Packaged shelf products,Acid drinks,Artificial juices,Processed meats,Unwashed products,Raw or undercooked meat, chicken, eggs and seafood, high amounts of liver, high-mercury seafood are among the foods that should not be consumed during pregnancy. If you are wondering what you should stay away from during pregnancy, check out these 15 Things to Avoid During Pregnancy .The list of things that should not be eaten during pregnancy!

How should be weight gain during pregnancy?

There is no such thing as ideal weight gain during pregnancy, the correct weight. Weight gain of the mother during pregnancy varies for each woman, depending on the weight at the beginning of pregnancy. The weight target is calculated based on the body mass index before pregnancy, that is, the ratio to the height of the neck. However, a woman who is pregnant at normal weight is expected to gain between 11 and 14 pounds on average. "What is the ideal weight range during pregnancy, what month should I gain, what will happen if I gain excess weight, is it possible to be fed without weight, is it harmful to my baby if I gain too little weight?" We know that there are many question marks like. We wrote them all for you. We are sure that you will not have a question mark in mind. For this, you should definitely take a look at our Everything You Wonder About Weight Gain During Pregnancy .Hamilelikte Ne Kadar Kilo Almalıyım?

Nutrition list during pregnancy: what and how much should I eat?

You only need to add 300 calories to the calories you need to take daily, up to the third trimester. In other words, the diet should not be excessive in the first months of pregnancy. Roughly speaking, you shouldn't take less than 1800 calories of energy during your pregnancy. You can keep your daily calorie intake up to the 3rd trimester in the 1800s and decrease it to between 1800 and 2000 in the last trimester. Here's a nutritional program during pregnancy to have a general nutritional tendency in mind! Food ItemFood SourceDaily ServingsFoods Containing ProteinRed meat, chicken, turkey, fish, eggs or legumes4 (100-120 grams)Foods Containing CalciumMilk, cheese, yogurt3 - 4Foods Containing IronEgg and red meat2ndWhole Grains and Bread (Zinc, Magnesium and Rich in Vitamin B)Bulgur, bread from whole wheat flour, pasta, dried legumes8 (1 serving = 1 thin slice of brown bread = 1 cup of soup = 3 tablespoons of bulgur pilaf)Foods Containing Vitamin CVegetables and fruits: Orange, tangerine, green pepper, strawberry, apple2ndGreen Leafy Vegetables (Rich in folic acid and B6)Spinach, rocket, cress, purslane, chard, kale1 - 2 (1 serving = 1 bowl of salad = 6 tablespoons of vegetable dish)Yellow and Orange Vegetables and Fruits (rich in vitamin A and beta carotene, antioxidants)Carrot, pumpkin, persimmon, sweet potatooneFatty FoodsWalnuts, almonds, hazelnuts2 - 3 (2 walnuts or 6-8 almonds or hazelnuts = 1 teaspoon of oil) How To Be A Nutrition List During Pregnancy?

Nutritional advice during pregnancy

To summarize the healthy diet during pregnancy; Pastries and desserts should not be included in nutrition. These only cause unnecessary calories and fat. This makes it easy to gain weight.Maximum 2 g of salt should be taken per day. No pregnant should use more salt, regardless of blood pressure problem. Because during these periods, salt causes edema to increase. It also increases the risk of preeclampsia.Sugar increases insulin resistance. It is also risky in terms of pregnancy sugar.Packed foods should be avoided as much as possible.Since experiencing a stomach problem is a common problem, pain and spices should be used in a controlled manner.Caffeine-high drinks such as tea, coffee and cola should not be consumed because it is stimulating. Read the full article

#Nutrition #pregnancy

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