NUTRITION IN PREGNANCY
Pregnancy is a very special period for women as well as being a natural physiological event. In this special period, adequate and healthy nutrition is very important for both mother and baby health. The purpose of nutrition during pregnancy should be to ensure the growth and development of the baby on the one hand, and to complete the nutrient stores by providing the physical needs of the mother on the other hand.
During pregnancy, it is sufficient to have enough nutrition and to take every food group in a balanced way. Due to "being two lives", excessive food consumption does not benefit the development of the baby. Well, in this case, how much of which food groups should the expectant mother consume daily to meet the needs of both her baby and herself? For this, let's get to know the food groups:
The first of the food groups is the protein-rich meat group, which is very important for growth and development. In addition, this food group, which is very rich in B vitamins, iron and zinc, includes poultry, fish, red meat, legumes and eggs. Considering that personal needs will change, if we offer a practical suggestion; In addition to the daily protein requirement of a mother of normal weight and normal physical activity, 10 g of protein is recommended, which means that she adds 1-2 servings to the meat group she needs to consume during pregnancy, and this amount is a total of 3-4 meatballs-sized meat, chicken per day. equivalent to eggs or cheese. It is recommended that 60-70% of the daily protein taken is taken from a protein source that can be used fully in the body (that is, with high bioavailability). These can also be obtained from foods of animal origin. It is recommended that mothers who are vegetarian and meet most of their protein needs from plant-based foods should have quality protein sources in their meals. For this, foods such as dried legumes, soybeans, soy milk, and tofu can be taken. Another food group is milk and dairy products, which are rich in protein and calcium. They are very necessary during pregnancy because they contain minerals such as calcium, phosphorus and magnesium, which provide the formation of the skeleton and are included in the structure of bones and teeth. During this period, calcium is transported from the mother to the baby. Not getting enough calcium in the diet causes the bones to become weak by being pulled from the mother's bones as the requirements increase. Dairy group foods include milk, yoghurt, cheese and ayran. In daily life, 2 glasses of milk or yoghurt and additional cheese consumption are sufficient to meet our calcium need in normal conditions, while our daily requirement is met when we increase this amount by 1 glass of water during pregnancy, again taking into account personal needs. We meet most of our daily energy needs from grains. Foods such as bread, rice, pasta, bulgur, potatoes are included in this group. Although it varies depending on the person, adding 8-10 servings to this food group during pregnancy, which should be consumed on average 1-2 servings per day for a healthy adult woman, will be sufficient to meet the need in this period.
The other two groups that help to meet our need for vitamins, minerals and fiber for our body are vegetables and fruits. Consuming a minimum of 5-6 servings of these food groups per day will be sufficient to meet the needs during pregnancy. Thus, constipation, which is frequently encountered during pregnancy, will be reduced and excessive weight gain, which causes many health problems, will be prevented.
Another essential food group is fats. It is important to take care to use the appropriate fatty acids together while consuming the oils. As a practical suggestion, consuming fish twice a week and consuming an amount of olive oil and equal amounts of corn oil, soybean oils or a small amount of hazelnuts and almonds every day will ensure the balance of these fatty acids.
IMPORTANT FATTY ACIDS AND SOURCES
Omega 3: Tuna, salmon, sardines, mackerel, konola oil
Omega 6: soybean oil, sunflower oil, corn oil
Omega 9: hazelnuts and olive oil, walnuts, hazelnut oil
During pregnancy, it is sufficient to have enough nutrition and to take every food group in a balanced way. Due to "being two lives", excessive food consumption does not benefit the development of the baby. Well, in this case, how much of which food groups should the expectant mother consume daily to meet the needs of both her baby and herself? For this, let's get to know the food groups:
The first of the food groups is the protein-rich meat group, which is very important for growth and development. In addition, this food group, which is very rich in B vitamins, iron and zinc, includes poultry, fish, red meat, legumes and eggs. Considering that personal needs will change, if we offer a practical suggestion; In addition to the daily protein requirement of a mother of normal weight and normal physical activity, 10 g of protein is recommended, which means that she adds 1-2 servings to the meat group she needs to consume during pregnancy, and this amount is a total of 3-4 meatballs-sized meat, chicken per day. equivalent to eggs or cheese. It is recommended that 60-70% of the daily protein taken is taken from a protein source that can be used fully in the body (that is, with high bioavailability). These can also be obtained from foods of animal origin. It is recommended that mothers who are vegetarian and meet most of their protein needs from plant-based foods should have quality protein sources in their meals. For this, foods such as dried legumes, soybeans, soy milk, and tofu can be taken. Another food group is milk and dairy products, which are rich in protein and calcium. They are very necessary during pregnancy because they contain minerals such as calcium, phosphorus and magnesium, which provide the formation of the skeleton and are included in the structure of bones and teeth. During this period, calcium is transported from the mother to the baby. Not getting enough calcium in the diet causes the bones to become weak by being pulled from the mother's bones as the requirements increase. Dairy group foods include milk, yoghurt, cheese and ayran. In daily life, 2 glasses of milk or yoghurt and additional cheese consumption are sufficient to meet our calcium need in normal conditions, while our daily requirement is met when we increase this amount by 1 glass of water during pregnancy, again taking into account personal needs. We meet most of our daily energy needs from grains. Foods such as bread, rice, pasta, bulgur, potatoes are included in this group. Although it varies depending on the person, adding 8-10 servings to this food group during pregnancy, which should be consumed on average 1-2 servings per day for a healthy adult woman, will be sufficient to meet the need in this period.
The other two groups that help to meet our need for vitamins, minerals and fiber for our body are vegetables and fruits. Consuming a minimum of 5-6 servings of these food groups per day will be sufficient to meet the needs during pregnancy. Thus, constipation, which is frequently encountered during pregnancy, will be reduced and excessive weight gain, which causes many health problems, will be prevented.
Another essential food group is fats. It is important to take care to use the appropriate fatty acids together while consuming the oils. As a practical suggestion, consuming fish twice a week and consuming an amount of olive oil and equal amounts of corn oil, soybean oils or a small amount of hazelnuts and almonds every day will ensure the balance of these fatty acids.
IMPORTANT FATTY ACIDS AND SOURCES
Omega 3: Tuna, salmon, sardines, mackerel, konola oil
Omega 6: soybean oil, sunflower oil, corn oil
Omega 9: hazelnuts and olive oil, walnuts, hazelnut oil
