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Recommendations for Healthy Eating During Pregnancy

Recommendations for Healthy Eating During PregnancyThe pregnancy period brings with it many changes in hormone balance, body structure, weight amount and psychological state for women.

During this process, the mother's nutrition also seriously affects the baby's health status. Because in the process of pregnancy, the mother actively uses all the nutrient stores with her baby. This condition begins with the first day of pregnancy. Improper nutrition of the mother brings with it frequent health problems.
Health problems that may occur;
Gestational diabetes in the mother
Type 2 diabetes in the mother
Type 2 diabetes in infants
Allergy in the baby-asthma
And these health problems bring with them insulin resistance, obesity, heart and vascular diseases. In the light of all this information, it is of great importance to organize your nutrition for a healthy pregnancy. GET adequate and balanced NUTRITION for both your baby and you!
• At least 7 (maximum 10) servings of fruits and vegetables should be consumed. By choosing foods with high nutritional value, take care to consume at least 400 g of fresh fruits and 300 g of vegetables during the day. To be sure of its cleanliness, you can soak greens in water with vinegar.
* Prefer your breads and cereals whole grain. Include cereal groups such as soup, bulgur, buckwheat rice, whole wheat pasta, whole grain bread next to your meals. Avoid consuming foods with low nutritional value.
• Be careful to consume fish at least 2 days a week. Fish is a good source of omega 3. Taking omega 3 regularly during pregnancy prevents the constipation problem that the mother will experience, and supports the development of the baby's brain and intestinal flora. When consuming fish, expectant mothers should pay attention to the type of fish. Big fish, bottom fish (shark, tuna, swordfish, mackerel) during these periods should be avoided; instead the surface (small) fish (anchovy, horse mackerel, sea bass, salmon, trout, sea bream, tuna, sardines, herring, blue whiting ) should be preferred. Never use frying when cooking fish. Give preference to grill, oven, steamed methods.
* Care should be taken to consume vegetable Omega 3 source foods. Walnuts, flaxseeds, chia seeds, avocados and purslane are good sources of omega 3 fatty acids. Be sure to include it in your diet.
* Always consume 4-5 servings of milk and dairy products. You can choose milk and dairy products fat-free or low-fat, consuming 4- 5 servings every day helps to get enough calcium, which forms the bone structure during pregnancy, to develop the skeletal structure of the baby, and to maintain the bone mass of the mother. Since milk and dairy products are good sources of protein, they also help to ensure the growth and development of the baby.
* Consume red meat no more than 2 days a week. While limiting red meat consumption to 2 days a week and consuming a maximum of 200 -250 g, take care to provide your protein needs more intensively with chicken meat, turkey meat, dried legumes, eggs and nuts.
• Be sure to include iron sources in your diet. It is difficult to provide the need for iron in sufficient quantities during pregnancy because effective absorption cannot be achieved. Therefore, take care to include eggs, meat and its derivatives, dark green leafy vegetables, dried legumes, dried fruits in our diet. Taking vitamin C along with iron sources also helps to absorb iron more.
* Include folic acid sources on your table. During pregnancy, the need for folic acid increases markedly, and the daily need doubles. With insufficient intake of folic acid, low birth weight babies, neural tube defects, and magaloblastic anemia in the mother can occur. Dark green leafy vegetables, broccoli, asparagus, celery, okra, Brussels sprouts, broccoli, avocado, meat, milk, yogurt, kefir, eggs, grains and pumpkin seeds, sesame seeds, flax seeds, hazelnuts, almonds, seeds, are good sources of folic acid in the diet, try to consume regularly.
* Drink plenty and constantly of water. Remember that water is a very important nutrient. It is part of the body's transport system and carries nutrients to the body's cells. It helps to remove some waste products from the body. Take care to drink 10-12 cups of water regularly daily for increased blood volume for you and your baby.

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