The pregnancy process is one of the most special periods of your life, and many women are confused about what to eat during this time. Healthy and balanced nutrition is not only important for the health of a pregnant woman but also crucial for the short and long-term healthy physical and mental development of the baby. To achieve this, it is necessary to adopt a diet that includes all essential food groups. The main consideration is that the nutrition program should be prepared according to the health history, eating habits, age, and height of the expectant mother. For a healthy pregnancy, an additional average of 200-300 calories should be consumed daily. These calories should come from natural and organic food sources such as protein, fruits, vegetables, and whole grains. Sugary foods should be consumed in minimal amounts and preferably from natural sources. Alcohol and smoking should be strictly avoided.
There are four main points to consider for a healthy pregnancy:
Appropriate weight gain
Balanced nutrition
Regular exercise
Adequate vitamin and mineral supplementation
Recommended food groups during pregnancy include:
Various vegetables and fruits for especially vitamin A and potassium
Whole grain foods as a source of iron and folic acid
Moderate amounts of legumes, meat, fish, and eggs
Moderate amounts of full-fat dairy products: yogurt, milk, cheese, buttermilk, kefir
Foods to avoid during pregnancy include:
Undercooked or raw fish, bottom-feeders, and seafood
Unpasteurized milk and dairy products
Excessively sugary foods
Offal
Liver containing excessive vitamin A, which is harmful during pregnancy
Shellfish
Processed foods
Fried and excessively oily foods
Soy products
Alcohol
Caffeine-containing beverages
Herbal teas without doctor's recommendation
Recommended mineral and vitamin supplements during pregnancy include:
Folic Acid: Reduces the risk of premature birth and death. Also lowers the risk of anomalies in babies. Spinach, oranges, peanuts, beans, and asparagus are primary sources of folic acid.
Iron: During pregnancy, twice the amount of iron needed in non-pregnant periods is required. This is necessary for the body to produce more blood to carry more oxygen to the baby, reducing the risks of anemia, excessive fatigue, and postpartum depression.
Calcium: Important for the healthy bone and tooth development of both the mother and the baby, as well as the normal functioning of the circulatory, muscular, and nervous systems. Besides dairy products, broccoli and kale are primary sources of calcium.
Omega-3: Essential for the brain and eye development of the baby, especially found in fatty fish. Pregnant women are advised to consume no more than two servings of these fish per week due to the potential low-level heavy metal contamination.
Vitamin D: Important for the baby's muscle and tooth development. Fatty fish, milk, and orange juice are rich in vitamin D. Sun exposure is also necessary for vitamin D synthesis.
Vitamin B12: Found in animal products, vitamin B12 is crucial for the functionality of the brain and nervous system, as well as cell production.
Zinc: Abundant in meat and seafood, zinc plays a crucial role in DNA and protein production for cell formation.
Vitamin C: Plays a key role in the absorption of iron and other minerals.
This information is provided for informational purposes only. Consultation with a healthcare professional is advised when necessary.