During pregnancy, the expectant mother should pay close attention to her weight. The expectant mother should not gain more weight than she should. For this reason, the expectant mother can turn to diet from time to time during pregnancy. However, there are some criteria that the expectant mother should pay attention to when dieting. Here are 10 conditions for dieting during pregnancy
Never let yourself starve
The expectant mother should not be afraid of the weight gained during pregnancy. Because the weight gained after birth will be lost again in a short time and the expectant mother will regain her normal weight. Dieting is not recommended during pregnancy unless necessary. However, if the expectant mother is diabetic, she can only diet under the supervision and advice of a doctor. If the expectant mother does not have any disease, she does not need to diet. However, the expectant mother should be very careful about the foods she eats and the food she eats.
Limit or avoid fats
It is also beneficial to prefer foods that are low in fat during this period. Milk, cheese and meat should be consumed in low-fat versions. Excessive fat consumption can cause expectant mothers to gain excessive weight during pregnancy. If the expectant mother pays attention to the foods she eats rather than dieting directly, she will not encounter any situations that will require her to diet. Excessive consumption of sugar and chocolate should not be avoided. Dried fruits should be preferred instead.
Vitamins and minerals
Vitamin and mineral intake is very important for women during pregnancy. Especially the decrease in vitamin B levels experienced during pregnancy is restored with vitamins and minerals. It should not be forgotten that vitamin and mineral supplements should only be taken according to the doctor's recommendations.
Iron requirement
The iron requirement of a pregnant woman increases to approximately 7 milligrams. This is approximately twice the iron requirement of a normal woman. It is not possible to meet the iron requirement from food during pregnancy. The amount of iron taken in through food is only 1 milligram. Disruption of iron balance also brings risks such as low birth weight in babies. In order to meet the iron requirement during pregnancy, the medications prescribed by the doctor must be used.
Folic acid
A folic acid deficiency during pregnancy also carries risks such as miscarriage and premature birth. Folic acid deficiency can be encountered from the early stages of pregnancy. In order to prevent this situation, medications prescribed by the doctor should be used. In addition, spinach is a plant rich in folic acid and it is recommended to eat it frequently during pregnancy.
The importance of Omega 3
Omega 3 fatty acids are among the oils that should be taken especially during pregnancy. It is very important to consume salmon or grilled fish products, which are rich in omega 3 fatty acids, at least twice a week during pregnancy. Foods rich in omega 3 such as walnuts and flaxseed should also be consumed during pregnancy.
Calcium
The baby in the womb needs 30 grams of calcium during pregnancy. The baby also meets its 30 grams of calcium from the mother's bones. Therefore, it is very important for the mother to consume yogurt, milk and cheese products in sufficient quantities to strengthen her bones and provide her baby with enough calcium. The expectant mother can easily meet her calcium needs with 500 grams of milk, two small containers of skimmed yogurt, and thin slices of fresh cheddar cheese.
Eating habits should be taken into consideration
During pregnancy, expectant mothers should consume their meals frequently but in small portions. It is very important that the foods consumed (especially vegetables and fruits) are fresh. Canned foods and products containing additives should not be consumed during this period. Diversity in foods is also very important. Thanks to the variety of foods, the expectant mother also receives many vitamins and minerals. Oily, spicy, high-calorie foods should be avoided during pregnancy. Instead, foods with high protein value and less fat content should be preferred.
The importance of the amount of food consumed
Consuming foods with high nutritional value during pregnancy is very important for the expectant mother. Breakfast in particular should not be skipped. After breakfast, the mother should consume fruit or 1 bowl of yogurt before lunch and then have lunch. Between dinner and lunch, the expectant mother can also choose foods with high nutritional value that she can snack on lightly. For example, dried fruit can be a good choice for this meal. Eggs, 60 to 90 grams of fish, turkey or red meat can be preferred in meals. Fresh fruit can be eaten especially after dinner before going to bed. Fruits with high vitamin C content such as apples, pears, oranges and pomegranates should be preferred.
A sample nutrition menu (1 day)
One of the most important meals of pregnancy is breakfast. The mother-to-be should eat 1 egg, 1 slice of cheese, 5 olives, 1 slice of bread, 1 tomato, 1 cucumber, parsley and hot green pepper for breakfast and drink 1 glass of milk after breakfast. It is recommended to consume foods such as honey, molasses and jam, but not in excess. Between breakfast and lunch, she can choose 1 fresh fruit or 1 glass of ayran depending on the season. If she is very hungry, she can also eat 1 slice of bread. For lunch, the expectant mother can eat 1 portion of legumes with 60 grams of red meat in them, along with 1 portion of rice or pasta. She can also consume a bowl of yogurt or ayran with the meal. Salad with plenty of greens should be consumed to facilitate digestion. The expectant mother should not skip snacks between lunch and dinner. She can eat 1 slice of cucumber or tomato and 1 slice of fresh white cheese.
For dinner, the expectant mother can have 1 portion of meat (varies from fish, chicken, turkey), 1 portion of vegetable dish with olive oil, and a salad with plenty of greens. After dinner, she can also consume a banana or a thin slice of watermelon or melon to keep her full before going to bed.
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