Importance of Nutrition in Pregnancy
Pregnancy is a special time for both the mother and baby. Healthy and balanced nutrition during this period is vital for the baby's healthy development and the mother's well-being. Choosing the right foods helps expectant mothers maintain high energy levels and supports the baby's growth and development.
Recommended Weight Gain
The recommended weight gain during pregnancy varies based on the mother's pre-pregnancy body mass index (BMI). According to the American College of Obstetricians and Gynecologists (ACOG), the recommended weight gain is as follows:
Underweight (<18.5): 12.5-18 kg
Normal weight (18.5-24.9): 11.5-16 kg
Overweight (25-29.9): 7-11.5 kg
Obese (≥30): 5-9 kg
Weight gain changes during different trimesters. Gaining 1-2 kg in the first trimester (the first 12 weeks) is normal. In the second and third trimesters, gaining about 0.5 kg per week is recommended.
Macronutrients and Micronutrients
Macronutrients:
Carbohydrates: Important as an energy source. Complex carbohydrates (whole grains, vegetables, fruits) should be preferred.
Proteins: Essential for the baby's cell and tissue development. High-quality protein sources like eggs, meat, fish, legumes, and dairy products should be consumed.
Fats: Healthy fats (avocado, olive oil, walnuts) are important for brain development. Trans fats and saturated fats should be avoided.
Micronutrients:
Folate (Vitamin B9): Necessary to prevent neural tube defects. Good sources include leafy greens, citrus fruits, legumes, and whole grains.
Iron: Required for hemoglobin production and oxygen transport. Red meat, chicken, fish, spinach, and iron supplements are recommended.
Calcium: Important for bone and dental development. Dairy products, leafy greens, and calcium supplements should be consumed.
Vitamin D: Increases calcium absorption and supports bone health. Sources include sunlight, fatty fish, and vitamin D supplements.
Omega-3 Fatty Acids: Critical for the baby’s brain and eye development. Fish (especially salmon and sardines), walnuts, and flaxseeds should be included.
Nutrition Recommendations During Pregnancy
Breakfast Alternatives:
Whole Grain Bread and Cheese: Whole grain bread with low-salt white cheese, accompanied by tomatoes and cucumbers.
Oatmeal: Oatmeal mixed with milk or yogurt, topped with fresh fruit and walnuts.
Snack Alternatives:
Fruit and Yogurt: Fresh fruit slices on low-fat yogurt.
Nuts and Dried Fruit: Almonds, hazelnuts, walnuts, and dried apricots, prunes.
Milk and Banana: A glass of warm milk and a banana.
Hummus and Vegetables: Carrot, cucumber, and red bell pepper slices with hummus.
Fruit Salad: A salad made with various fruits.
Lunch Alternatives:
Grilled Chicken and Vegetables: Grilled chicken breast served with steamed broccoli, carrots, and cauliflower.
Whole Wheat Pasta: Whole wheat pasta with tomato sauce, topped with grated low-fat cheese.
Dinner Alternatives:
Grilled Fish and Quinoa: Grilled salmon served with boiled quinoa and a green salad.
Lentil Soup: High-protein and fiber-rich lentil soup served with a slice of whole grain bread.
Foods to Avoid During Pregnancy
Alcohol: Harmful to the baby and can cause fetal alcohol syndrome.
Fish High in Mercury: Avoid fish like swordfish.
Unpasteurized Milk and Dairy Products: Can increase the risk of listeria infection.
Raw or Undercooked Meats: Pose a risk of salmonella and toxoplasmosis infections.
High-Sugar and Processed Foods: Can lead to excessive weight gain and gestational diabetes.
Nutrition Tips for Pregnancy
Water Intake: Drink at least 8-10 glasses of water daily.
Small and Frequent Meals: Opt for small, frequent meals throughout the day to prevent nausea and maintain energy levels.
Vitamin and Mineral Supplements: Take multivitamin and mineral supplements as recommended by a doctor.
Exercise: Light exercises (walking, swimming) support the health of both the mother and baby.
Healthy Recipe Suggestions
Fruit Smoothie:
Ingredients: 1 banana, 1 cup of milk, 1 handful of spinach, 1 tablespoon of chia seeds, a handful of fresh strawberries.
Preparation: Blend all ingredients together to prepare your smoothie.
Oven-Baked Vegetable Omelette:
Ingredients: 3 eggs, 1 red bell pepper, 1 green bell pepper, 1 handful of spinach, 1 cup of grated cheese.
Preparation: Beat the eggs, add the chopped vegetables and cheese, and bake at 180 degrees for 20 minutes.
Remember!
Nutrition during pregnancy is crucial for the health of both the mother and baby. At the Istanbul Rumeli University Healthy Living Center, we are happy to support you during this special time. For more information and personalized nutrition counseling, we invite you to visit our center.
