The pregnancy period is an important period for the health of the mother and the baby. During this period, expectant mothers need to have an adequate and balanced diet. Proper nutrition is very important for the healthy growth of the baby, for the mother to remain energetic and for the prevention of health problems that may occur during pregnancy.

Many nutrients, such as protein, iron, calcium, folic acid and other vitamins and minerals, are important during pregnancy. Below is more detailed information about the foods that should be considered during pregnancy:

  1. Protein: Proteins are the basic building blocks necessary for the formation of the baby’s organs and tissues. During pregnancy, the daily protein requirement is higher than usual. Expectant mothers should consume protein-rich foods, especially red meat, chicken, fish, eggs, milk, cheese and dried legumes.
  2. Iron: Iron is necessary for the production of blood cells. During pregnancy, expectant mothers’ iron needs are higher than usual. Foods rich in iron, especially foods such as red meat, chicken, fish, spinach, dried legumes and whole grain foods should be consumed.
  3. Calcium: Calcium is important for the development of baby’s bones and teeth. During pregnancy, expectant mothers should consume foods rich in calcium. These foods include milk, yoghurt, cheese, broccoli, cabbage, almonds, nuts and calcium-enriched foods.
  4. Folic Acid: Folic acid is important for the development of the baby’s spinal cord. During pregnancy, the daily folic acid requirement of expectant mothers is higher than usual. Foods such as green leafy vegetables, oranges, bananas, avocados, whole grain foods, nuts and legumes are rich sources of folic acid.
  5. Other Vitamins and Minerals: It is important to take other vitamins and minerals in sufficient quantities during pregnancy. These nutrients include vitamin C, vitamin E, vitamins B, zinc, selenium and iodine
  6. Fluid intake: Fluid intake during pregnancy is also very important. Expectant mothers should drink at least 8-10 glasses of water a day. Fluid intake is also important to protect against urinary tract infections.
  7. Fat intake: During pregnancy, proper fat intake is also important. However, the consumption of saturated fats should be limited. Instead, monounsaturated and polyunsaturated fats should be preferred. Foods such as salmon, walnuts, avocados, olive oil, sunflower oil, almond and peanut oil are good sources of these fats.
  8. Caffeine and Alcohol consumption: During pregnancy, caffeine and alcohol consumption should be limited. Caffeine can cause insomnia, restlessness and heart palpitations. Alcohol consumption, on the other hand, is risky for the baby’s health.

I would like to mention a few more important points about proper nutrition during pregnancy:

  • Daily calorie intake may increase, but excess weight should not be gained. Excess weight can cause problems that may occur during pregnancy.
  • Processed foods should be avoided. These foods contain unhealthy fats and excess sugar.
  • It is important that food is cooked correctly. In particular, consuming raw or undercooked meat, fish and eggs can cause infections.
  • Supplements should be taken as needed. Your doctor will help you with which supplements should be taken at which stage of your pregnancy.

As a result, proper nutrition during pregnancy is very important for the health of the baby. In addition to the above-mentioned nutrients, expectant mothers should also consume various nutrients such as fresh fruits and vegetables, whole grain foods, nuts and seeds. In addition, by following your doctor’s recommendations and maintaining a healthy lifestyle, you can help your pregnancy pass in a healthy way.