How to Eat during Pregnancy? Sample Nutrition List!

What expectant mothers consume during pregnancy is as important as their own health as ensuring the growth and development of their baby.

The aim of regular implementation of the nutrition program during pregnancy is to protect the health of the mother and to complete the growth and development of the baby in a healthy way. Balanced and regular nutrition during pregnancy; Reduces the risk of premature birth, pregnancy sugar, constipation, stomach burns, high blood pressure, anemia and preeclampsia.

What should nutrition be like during pregnancy?
Pregnancy period is a period of great importance for mother and baby health. It is of great importance both for mother health and for infant development. The physical and mental development of the baby occurs and develops during this period. There are many factors that affect baby health during this period: the number of pregnancies of the woman, the duration between the last pregnancy, the age range of the mother, chronic diseases, drug use and most importantly nutrition.

Expectant mothers should pay close attention to their nutrition during this period and should eat adequately and balanced. It should consume enough of each food. It should pay attention to the sufficient weight gain, which means that it should not gain too much weight or gain insufficient weight.

Many people in our country are very affected by the malnutrition habits during pregnancy. The main causes of nutrition problems in pregnancy are that the importance of this period is not known enough.

Macro Foods Needed during Pregnancy
Protein: The amount of protein that should be taken daily for pregnant women is 60-70 grams. If you consume milk, yogurt, cheese and 120-150 grams of red meat, chicken or fish containing 3-4 servings of protein per day, you meet your need. The fish you consume twice a week is very important for your baby’s brain development.
You need to get about 2,500 calories of energy per day to use the proteins you receive in cell making.

Carbohydrates: Carbohydrates are the right food sources because they can quickly and efficiently convert into energy. Whole wheat breads, whole wheat pastas, rice, bulgur and fruits are rich sources of carbohydrates. During this period, you should avoid consuming carbohydrates that provide calories but are low in nutritional value.

Fat: Foods containing fat to be consumed during pregnancy do not change compared to women who are pregnant or not. For this reason, pregnant women should eat approximately 30% of the total daily calories taken in fats.
This amount equates to an average of 60 grams of fat per day. During this period, as normally, you should avoid saturn oils such as margarine and sunflower oil. You can easily choose olive oil and butter with natural content during this period.

Vitamins and Minerals Needed during Pregnancy
Iron: Another need of your body during pregnancy is iron. Iron; eggs, meat and derivatives, dark green leafy vegetables, dried legumes and dried fruits. Since iron absorption cannot be achieved effectively during pregnancy, you should always consult your doctor about the need to use supplements.

Calcium: Since it constitutes bone structure during pregnancy, you should also consume calcium in sufficient quantities. Calcium helps you maintain your bone mass while improving your baby’s skeletal structure. Milk, yogurt, molasses, nuts and dried legumes are rich in calcium. During pregnancy and lactation you need 1300 mg of calcium forehead per day.

Zinc: Zinc has an important role in your baby’s cell growth, brain development and the production of body proteins. You can meet your body’s zinc needs by consuming red meat, seafood, milk, yogurt and derivatives, eggs and oilseeds.

Folic Acid: Dark green leafy vegetables, cauliflower, meat, milk, yogurt and derivatives, eggs and grains are sources of folic acid. In the consumption of foods that are a source of folic acid, attention should be paid to cooking methods. During pregnancy, your need for folic acid increases significantly and doubles your daily need.

Vitamin B12: Vitamin B12 is needed to synthesize DNA during pregnancy. This vitamin is found in animal-derived foods such as milk, yogurt, eggs, cheese and meat.

Vitamin A: Vitamin A is very important for both your baby and your cell health. Vegetables such as fish, milk, yogurt, egg yolks, carrots, dark green leafy vegetables, tomatoes are found in high amounts of vitamin A.

Vitamin D: In addition to a balanced diet of the expectant mother, it is very important that it also benefits from sunlight. Vitamin D is very important for the effectiveness of calcium in bones. However, you should make sure that your doctor has vitamin D in the mixed vitamin pills recommended to you.

Vitamin C: Vitamin C is found in vegetable-derived foods and helps to absorb iron by the body. With the increase in your iron needs in pregnancy, the rate of vitamin C you should consume increases. Vitamin C also protects the body against infections. Citrus fruits are rich sources of vitamin C, tomatoes, broccoli, kiwi, rosehip and potato.

Pregnancy Nutrition Program Example
The portion sizes given below may vary depending on the values of the persons. You should not apply it without consulting your dietitian.

Wakes up: 1 cup of water
Breakfast: 1 boiled egg or omelette, 2 slices of white cheese, 2 full walnuts or 6 salty 6 pieces of salty, 2-3 slices of rye or whole wheat bread
Intermediate Meal: 1 serving of fruit + 1 cup buttermilk + 6 raw nuts
Lunch: 4-6 dumplings up to meat or 120-180 grams grilled or baked chicken meat next to plenty of greens salad and 1 bowl of yogurt, 2 slices of rye bread or 4-5 spoons of bulgur rice
Intermediate Meal: 1 slice of low fat less salted white cheese, 1 slice of whole wheat or 1 serving of fruit next to rye bread
Evening: 1 bowl of soup or 2 slices of whole wheat bread or 4-5 spoons of whole wheat pasta next to 1 serving vegetable meal or pulse dinner, 1 bowl of yogurt or 1 cup of buttermilk, salad with plenty of greens
Night: 1 serving of fruit next to 6 nuts or 2 walnuts