Nutrition in Pregnancy
The weight range to be gained in a healthy pregnancy should be around 9-12 kilograms. If our mother started the pregnancy with an extra weight, it is the healthiest to gain 7-8 kilos and 17-22 kilos in twin pregnancies. Adequate and balanced nutrition has an important place both for our mother and for the health of our baby. The baby's need for many nutrients is increasing for the physical and mental growth and development of the baby. The first trimester (1st Trimester) covers the first trimester of pregnancy. If we started the pregnancy above our ideal weight, there is no need to increase calories in the first periods. However, behaviors that may cause weight loss should be avoided. Second trimester (2nd Trimester) In order to meet the increasing need in the second trimester, our pregnant women need to take 300 calories of additional energy daily. Especially after the 20th week, the requirements of our body increase and we witness the rapid growth of our baby. Third trimester (3rd Trimester) We continue to gain weight. Now is the period when our baby starts to grow the fastest. Complaints such as swelling in the feet and hands, frequent urination increase. It should not be forgotten that the growth and development of the baby during pregnancy is the result of the transfer of the nutrients taken by the mother to the baby through the placenta.
Because the baby carries all his needs from the mother's warehouses. In order to eat properly during pregnancy, we need to pay attention to the following; 3 snacks and 3 snacks should be consumed every day. Meals should be consumed little and often (3-4 hours apart). Packaged products and foods containing additives and preservatives should be avoided. Milk and dairy products (yogurt, cheese, ayran) should be taken in sufficient quantities every day. We should consume 3-4 servings of high protein content eggs, red meat, chicken, fish, legumes and dairy products every day. Canned products should not be preferred. Delicatessen products such as salami, sausage, sausage should not be consumed.
Whole wheat bread, whole wheat rice or bulgur pilaf should be preferred instead of simple carbohydrates such as foods made with white flour (bread, rice pilaf, pastries). We should pay attention to the consumption of legumes 1-2 times a week (dry beans, chickpeas, black-eyed peas, green lentils, kidney beans) and fish to get omega-3 once a week. Consume 2 walnuts every day for the baby's brain development. Do not use cigarettes and alcohol. Stay away from the used medium. Constipation is one of the most common problems, so take care to consume plenty of fiber foods. Try to drink 10-12 glasses of water a day.