Nutrition recommendations in pregnancy

Nutrition recommendations in pregnancy

Research shows that the weight gain more than normal during pregnancy is nothing but a problem for both the baby and the mother. Doğan Hospital Nutrition Specialist Dyt. Contact Emine directlyIn line with the recommendations we have prepared in accordance with the guide will spend a healthy 9 months.

The right way to eat during pregnancy is to eat all foods in a balanced way. Pregnant mothers should talk to their doctor about all the details about nutrition in the first days of their pregnancy and follow an appropriate path.

How much weight should be taken?

The most appropriate weight gain accepted by doctors during pregnancy is between 11 - 12 pounds and a maximum of 15 pounds is allowed. Over 15 pounds is considered too much and it is really difficult to lose weight after birth. Weight gain is slow in the early stages of pregnancy, but may be faster towards the last period. The fact that gaining weight during pregnancy is beneficial for the baby does not have any primer. Moreover, mothers who gain a lot of weight during this time are more likely to be born as overweight, which may lead to various health problems in the first months after birth. There may be those who start pregnancy in a way that has already gained weight; in this case, physical activities need to be paid more attention.

Here is the food you will not miss your table!

Pregnancy courses in Europe are recommended to expectant mothers to consume at least 1 variety and several servings of the following 7 types of food groups. These include vegetables and fruits, foods rich in protein and calcium, and carbohydrates.

Calcium-rich foods: A cup of milk contains approximately 300 mg of calcium. The amount of calcium you should consume during your pregnancy is about 1000 mg per day. You can choose from the following foods to your liking and consume at least three times a day; 1 glass of milk, 50 gr. light cheese, 125 gr. yogurt, 1 bowl of boiled spinach or 2 bowls of boiled broccoli.

Vegetables: Think of the portion of vegetables as 1 bowl if raw, half bowl if cooked, or 1 in pieces. Accordingly, you need to consume at least 5 servings of vegetables a day in the first 3 months of your pregnancy. In the remaining months, this amount should increase to 6 servings per day.

Fruits: One serving usually means 1 piece of fruit. However, the small strawberries, sour cherries, grapes, such as a portion of them as a serving we need to accept 1 bowl. In the first trimester of pregnancy, you should eat 3 times a day and then at least 4 servings a day. If your pregnancy coincides with the winter months, you should eat plenty of fruits containing vitamin C.

Carbohydrates: 1 portion of carbohydrate group corresponds to approximately 1 slice of bread, 1 bowl of rice or pasta. At least half of the carbohydrate foods you consume should be bran. You should eat at least 6 servings a day in the first three months of your pregnancy and at least 7 servings a day in the rest of the month.

Meat and legumes: One serving of meat is about 100 grams. The types of meats you can prefer include lean veal and skin taken turkey, chicken and fish. The equivalent of 1 portion of meat is considered as 1 cup of cooked legumes. During your pregnancy, you should eat at least 3 servings of this group each day, at least two servings of fish per week. Again, you should limit the egg to 3 groups per week.

Oils: Oil; It is found in all animal foods such as milk, meat, cheese and eggs. You don't need to add too much fat when cooking animal foods. Accordingly, 1 teaspoon of oil per serving is sufficient to add. Even if you use methods such as steam cooking when preparing your meals, there is no need for oil. Both cooking and salads can be easily digested by the body of vegetable oils and olive oil is extremely healthy to choose.

Drinks: One portion of the drinks is equal to one glass (approximately 250 grams). In the first 3 months, you need 5 servings a day and in the next six months you need 6 servings a day. Among the beverages that you can consume comfortably are; water, fruit juices (such as apples, apricots, pineapples, oranges, peaches, grapefruits, pears) and vegetable juices (such as tomatoes and carrots). During this period, you should take care to avoid carbonated drinks.

Rules you should never forget

Here are the most important rules for good nutrition during pregnancy! Start practicing these rules no matter what period of your pregnancy and continue until the end of nine months.

1. About two-thirds of your meals should consist of vegetables. The other part should include protein-rich foods such as meat and fish, as well as calcium-rich foods such as milk, yogurt and cheese. In other words, consume at least two portions of vegetables, cereals, legumes or fruits for each serving of protein or calcium.

2. If you have a habit of snacking from foods such as chips and snacks during the day, they should be replaced immediately by fruits and vegetables of any type.

3. Before eating something, ask yourself a question; “Is this food useful for my baby?” If your answer is “yes af, enjoy your meal. However, if you regret the "no" answer, at least nine months instead of that food, try to eat something healthier.

4. We know you quit smoking and drinking as soon as you know you're pregnant! Another thing you need to stop is that all the over-the-counter medications you're used to taking when you're not pregnant. In the past, you could use them easily and often, but this is no longer possible. Never use any medication without consulting your doctor.

5. Ask your doctor to recommend some exercises that you can easily do during your pregnancy. Do not forget to do regular physical activities without interrupting all physical activities.

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