We emphasize that adequate and balanced nutrition is necessary for all ages and individuals. Yes, it is very important for every individual, but this importance increases many times during pregnancy. Most women think that they cannot get enough and balanced nutrition during pregnancy and they question how they should be fed and what they should eat.

According to the increasing need during pregnancy, the daily caloric intake of the person also increases. Every woman’s body, weight and height are different, so a special calorie calculation should be made for each person. In the first months of pregnancy, expectant mothers cannot eat much due to reasons such as nausea, vomiting, loss of appetite, and weight loss that may occur can make the person uneasy. This process should not be forced on women, in any case, they should act with the help of a doctor and dietitian.

The fact that expectant mothers have completed their physical development and filled their food stores before pregnancy is an important factor for the development of both the mother and the baby. Because the baby grows by feeding from the mother’s food stores. If the mother cannot meet this need, it may cause diseases such as anemia and osteomalacia. For this reason, the expectant mother should have an adequate and balanced diet for both her own health and the health of her baby.

For adequate and balanced nutrition; Natural foods rich in protein, carbohydrates, fats, vitamins and minerals should be preferred.

During pregnancy, foods with high fat content, pastries, sherbet desserts, fast-food products that will cause unnecessary excess weight gain that are not beneficial for the mother and the baby should be avoided and consumed in the recommended amount.

The amount of calories to be taken daily in the form of 6-7 meals, including 3 main meals and 3-4 snacks, should be distributed in a balanced way.

Meat consumption; daily consumption of red meat, chicken, fish, eggs, cheese, legumes, milk and dairy products should be paid attention. Our main meals should definitely include red meat with high protein, iron, B12 content or fish with high omega-3 content. Consuming boiled eggs for breakfast is also very beneficial in terms of protein and iron, cheese protein and calcium.

Iron; Consumption of blood-forming, that is, iron-rich foods, especially in 4-5 days. increases after a month. Iron deficiency in pregnant women can cause complaints such as weakness, fatigue, shortness of breath, and may cause complications such as premature birth, stillbirth, and miscarriage. In addition, the increase in the level of anemia may cause problems for expectant mothers during puerperium. Iron-rich foods; red meat, eggs, legumes, molasses, raisins. To increase the absorption of iron, it should be consumed with foods rich in vitamin C.

Oil; Oil should be used in meals. Fish oil rich in omega-3 is an important nutrient. Again, walnut, almond, hazelnut consumption is useful.

Pulp; In order to prevent constipation, which increases especially in the last 3 months of pregnancy, it is necessary to pay attention to fiber intake. Foods rich in fiber; legumes and all fruits and vegetables.

2.5-3 liters of water and fluid intake during pregnancy is extremely beneficial for the health of both the pregnant woman and the baby. For fluid needs; water, soda, milk, ayran, freshly squeezed fruit juices, herbal teas (without additives such as mint, lemon, sage, linden, rosehip, chamomile). Tea, coffee, acidic beverages, ready-made fruit juices are not recommended during pregnancy. Alcohol is strictly not recommended.

Use iodized salt in meals. Salt consumption should be limited for high blood pressure and edema problems.

To prevent nausea and vomiting in the first months, choose dry, oil-free and non-spicy foods.

In order to prevent nausea when you wake up in the morning, do not get out of bed immediately, wait 10-15 minutes in a semi-sitting position and get up after eating 2-3 grits that you put on your bedside from the night.

Pregnancy is not a suitable period for dieting. During this period, there is a certain weight gain depending on the increasing needs. You should take as many calories as your body weight and age. A weight loss program should be applied after pregnancy.