Pregnancy Diet and Nutrition. Pregnancy is also one of the most important times for women who have opened a whole new era in their lives. One of the most important supporters of overcoming the difficult events in the 9 months period is the right, balanced and healthy diet. Nutrition during pregnancy directly affects the health of your child. Even before pregnancy, nutrition is important for your baby’s health; For example, consuming folic acid-rich foods prevents the congenital anomalies that we call neural tube defects in the embryo. In this text, we will explain what to eat and what not to eat in pregnancy.
Adequate Water Intake
Let us first talk about the important point before telling you which food a pregnant woman consumes; pregnant women should drink about 10 8-ounce cups of water each day. It should be noted that sufficient fluid intake during pregnancy is important for both mother and baby health. It is also beneficial to drink 1 or 2 cups of milk every day. Too much consumption of beverages such as tea and coffee should be avoided.
Consume Only for a Limited Number of Fruits
Fruits are a source of sugar, and they can cause pregnant women to gain weight. When maternal diet is provided regularly during pregnancy, it is possible to prevent potential future problems of the mother. They should consume fruits rich in Vitamin C every day, if possible. Oranges, tangerines, grapefruits, strawberries, apples are among the fruits that a pregnant woman should eat regularly.
Eat Fish Once a Week
Regular fish consumption is crucial to support both protein and omega 3 uptakes during pregnancy. However, the type of fish consumed during pregnancy is also important. Women should prefer fish such as anchovy, horse mackerel, salmon, and trout. They also should avoid consuming raw fish and mussels.
The Need for Protein Increases During Pregnancy
Dry beans and lentils are very rich in protein and should be preferred because they contain plenty of fiber to fight with constipation. It should be noted that red meat is an important source of protein and iron. If a pregnant woman does not prefer to eat red meat, they should consume egg instead of it.
Do not Neglect Zinc-containing Foods
Zinc plays an important role in your baby’s cell growth and brain development. Red meat, seafood, milk, yogurt, and egg are important nutritional sources for zinc intake.
Do not Forget Calcium!
Adequate intake of calcium during pregnancy helps the woman build bone mass as well as improve the baby’s structure. Rich calcium sources such as milk, yogurt, cheese, molasses, nuts, and dried legumes should be on the menu of the mother.
Stay Away from These Foods!
Pregnant Women should pay attention to the fact that salads, vegetables, and fruits are well washed before consuming, and they must stay away from raw or undercooked eggs and meats, raw fish and shellfish, food with soil on it, cold processed meats, good pasteurized milk and some types of cheese. It is possible to prevent the microbes and parasites that may occur in the body of mothers by taking care of their diet during pregnancy.
