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Nutrition During Pregnancy


The weight range to be taken in a healthy pregnancy should be around 9 to 12 kilos. If mother started the pregnancy with an excess weight, it is the healthiest to gain around 17-22 kilos in twin pregnancies with 7-8 kilos.
Adequate and balanced nutrition has an important place for the health of both the mother and the baby. The need for many nutrients increases for the baby to grow and develop physically and mentally.

The First Three Months

It covers the first trimester of pregnancy. If the mother started pregnancy above the ideal weight, there is no need to increase calories in the first period. However, it is necessary to avoid behaviors that may cause weight loss, this will affect the birth weight of the baby and the birth of the baby below its normal weight causes it to be weak in terms of diseases.

The Second Three Months

In order to meet the increasing need in the second three months, pregnant women need to consume 300 calories of additional energy per day. Especially after the 20th week, the body's needs increase and we witness the rapid growth of the baby.

The Third Three Months

Mother continues to gain weight. This is when the baby starts to grow the fastest. Complaints such as swelling in the feet and hands and frequent urination increase. It should not be forgotten that the growth and development of the baby during pregnancy is the result of carrying the nutrients received by the mother to the baby with the placenta. Because the baby carries all his needs from his mother's warehouses.

In order to eat right during pregnancy, it is necessary to pay attention to the following;

Three main and three snacks should be consumed every day. Meals should be consumed little and often (3-4 hours apart).

Foods containing packaged products, additives and preservatives should be avoided.

Milk and dairy products (yogurt, cheese, buttermilk) should be taken with sufficient quantities every day.

We should consume eggs, red meat, chicken, fish, dried legumes and daily products with a high protein content of 3-4 products every day.

Canned products should not be preferred. Delicatessen products such as salami, sausage, sausage should not be consumed.

Whole wheat bread, whole wheat rice or bulgur rice should be preferred instead of simple carbohydrates such as foods made with white flour (bread, rice rice, pastries).

Consumption of legumes (dried beans, chickpeas, dried cowpeas, green lentils, kidney beans) 1-2 times a week and fish consumption should be considered to take omega-3s once a week.

Two walnuts should be consumed every day for the brain development of the baby.

Smoking and alcohol should not be used and should be avoided.

Constipation is one of the most common problems, so care should be taken to consume plenty of pulp foods.

Try to drink 10-12 glasses of water a day.

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