How should we eat in winter pregnancy?

Pregnancy adventure is very important because it happens to us once in our lives and we need to pay attention. Since the majority of pregnancies are planned, expectant mothers are now acting with a more conscious approach than before.

During pregnancy, especially for the health of the baby, expectant mothers reduce/remove their habits such as smoking and alcohol and begin their nutritional support. In fact, women with a pregnancy plan are very accurate and prepare by giving their excess weight if they are pre-pregnancy. In such a special case, of course, nutrition is an important issue that needs to be addressed in itself. During pregnancy, hormones in the body change completely and with this differentiation, different dietary behaviors can occur in each woman. While winter is a difficult season for most of us, it can be even more difficult, especially for pregnant women.

Protect From Winter During Pregnancy

In order for the baby’s growth and development to be healthy during pregnancy, the mother needs to take care of her nutrition and health. In winter, infectious diseases such as colds, colds, flu, upper respiratory tract infections increase, while the dangers of falling due to wet or snowy ground in rain or snow also increase. Pregnant women need to pay great attention to these things. Since the winter period is a season spent indoors, it is more immobile. Therefore, calorie intake should also be kept under control. Remember, it is also quite harmful to gain excess weight during pregnancy.

What should you be careful about?

  • There will be a decrease in water consumption due to cold weather due to reluctance to drink water. In order to balance the body water, an average of 2 liters of water should be drunk. Fluid intake should be increased (sugar-free compote, milk, lemonade, fresh and natural juices, buttermilk). There will be an increase in the desire to drink hot drinks due to the cold, but in this case mixed herbal teas should not be preferred. Some herbal teas may increase the risk of miscarriage during pregnancy. By drinking hot milk between them, both calcium intake is increased and the feeling of drinking hot drinks is eliminated.
  • If your blood pressure is low, you should choose buttermilk and mineral juices. If your blood pressure is high, you should restrict the salt intake. You shouldn’t drink mineral water. You should not consume salty and pickled foods (oversalted olives, cheese, pickles, savoury nuts, pickled and smoked meats, soy sauce, chips, etc.). If you are at risk of edema, you should go to the salt restriction in the same way. The habit of eating pickles in winter comes to the fore, and attention should be paid. It’ll increase your edema.
  • Due to unhygienic conditions, it is easier to reproduce microorganisms in foods, so you should pay attention to your food consumption outside. You should prefer well-cooked dishes, not eat undercooked or raw meat dishes (raw meatballs, sushi, undercooked meats). You should be careful not to eat easily deteriorating chicken, fish and kidney beans outside. You should not eat raw salads and vegetables outside the house, taking into account the possibility of not washing well. You should stay away from foods with sauce, mayonnaise, creamy. You should choose restaurants that rely on hygiene, you should not eat foods sold in the open, cooked, waited.
  • You should consume winter vegetables and fruits regularly and balanced. Especially in vitamin C-rich citrus fruits (oranges, tangerines, grapefruit, lemon), you should not neglect the kiwi and the pulse from your intermediate meals. In this way, you can support your immune system to increase your defense against infectious diseases. If you want to make it even more enjoyable in terms of appearance, presentation and taste, you can prepare your fruits as Fruity Winter Salad. Chop apples, pears, bananas and kiwi into small pieces of cubes. Mix with orange/tangerine slices and pomegranate grains in it. You can eat this way or mix it with 1 bowl of yogurt and make fruit yogurt.
  • Folic acid stores should be full before pregnancy and should be adequately taken during pregnancy. Folic acid deficiency is known to cause a brain injury called neural tube defect in the baby. In winter, it is an advantage to find and consume 2 important foods rich in folic acid such as spinach and oranges.
  • If you have too much nausea, you should reduce your fluid intake. You should eat solid foods little by little and choose savory crackers to ensure your mineral balance if there is vomiting. In case of excessive vomiting and inability to consume nutrients, you should always consult with your doctor.
  • In order not to increase the gas problem experienced during pregnancy, you should boil and recook the juice from winter vegetables such as leukaeth, cauliflower, cabbage, Brussels sprouts and broccoli. This is how you purify gas-maker elements. These vegetables are rich in sulfur, strengthening your immune system and increasing your resistance.
  • Milk and dairy products are the food that pregnant women should receive during this whole process. She doesn’t have a problem using your mother’s warehouses for baby development. However, if the mother’s warehouses are also inadequate, the baby and mother should consume these nutrients regularly due to the risk of bone and dental diseases that they may experience in the future.
  • Some pregnancy hormones cause constipation. This situation is supported, especially since we are more immobile in winter. Daily water consumption should not fall below 2 liters to solve constipation. Every meal should be cooked vegetable food and raw salad consumption. Raw fruit consumption, compote or pleasant ment of some fruits should be preferred between meals. Especially dry apricots, prunes, dried figs and pears are very helpful in preventing constipation. It is more beneficial to eat with pulp than drink the juice of fruits such as oranges, tangerines, grapefruit, and so on. In addition, it is necessary to eat dried legumes, prefer whole grain breads, consume posal foods such as bulgur, oatmeal.
  • Fish, which are diversified in winter and flavored by increasing the fat content, should be consumed 2-3 times a week by cooking in a grill or oven. Phosphorus and omega-3 fatty acid in fish are very important for the baby’s brain development.
  • Due to inactivity in winter, the tendency to gain easy weight is emerging. Especially due to pregnancy, appetite attacks can make the situation difficult. Foods with high calories, sweets, pastries, etc. should be avoided, rarely eaten and small portions should be preferred. The additional calorie requirement that occurs during pregnancy can be provided with the consumption of extra milk, yogurt and fruit. Pregnant women often do not need to eat sweet or excess food. Over-heard desire for dessert can be rendered harmless with light preferences such as pears, quince, pumpkin dessert or milk dessert.
  • To reduce the risk of uncontrolled and overused hormones and pesticides in the production of vegetables and fruits, winter vegetables (cabbage, legumes, cauliflower, celery, broccoli etc.) and fruits (oranges, mandarins, grapefruit, pomegranate, kiwi, apple, quince, etc.) you should choose. You should consume nutrients by washing well.

Winter Pregnancy Special Nutrition Plan


  • 1 cup milk (sugar-free, calcium enriched)
  • 1 boiled egg or 1 slice of cheddar cheese
  • 1 slice of white cheese
  • 5 olives or 2 whole walnuts
  • Seasonally dried tomatoes, parsley, green peppers
  • 2 slices of whole wheat/rye bread or wholegrain bread

BREAK:1 servings of fruit (2 tangerines)

  • 1 bowl soup
  • 3 dumplings up grilled/boil/baked red meat or chicken or fish
  • 3-4 tablespoons rice (preferably bulgur) or pasta or 1 serving of dried legumes
  • 1 cup yoghurt or 1 bowl
  • 1 tsp olive oil added to a bowl salad (green leafy, tomatoes, cucumbers, carrots, etc.)
  • 1 slice of whole wheat/rye bread or wholegrain bread

BREAK: 1 serving of fruit (1 pear or orange)

BREAK: 2 whole grain sesame galeta + 1 cup milk or yogurt


  • 1 bowl soup
  • 5-6 tablespoons vegetable dish (can be meaty or minced)
  • 3-4 tablespoons rice (preferably bulgur) or pasta or 1 serving of dried legumes
  • 1 cup yoghurt or 1 bowl
  • 1 tsp olive oil added to a bowl salad (green leafy, tomatoes, cucumbers, carrots, etc.)
  • 1 slice of whole wheat/rye bread or wholegrain bread

BREAK: 1-2 servings of fruit (1 pomegranate or apple)

LYING:1 cup milk (sugar-free)