9 Tips for Proper Nutrition During Pregnancy

Nutrition during pregnancy is much more important than nutrition in other periods of life when it comes to the a healthy birth process and for the mother to continue her life in a healthy way. Reminding that the only source of nutrition for the baby are the foods consumed by the mother, Yeditepe University Kozyatağı Hospital Dietician and Phytotherapy Specialist Buket Ertaş a Dietician and Phytotherapy Specialist, pointed out the nutritional mistakes which are commonly made in the said period and gave suggestions on proper nutrition.

Pregnancy is undoubtedly a unique period that every mother goes through. Buket Ertaş who is a specialist in phytotherapy and a dietician in the Yeditepe University Kozyatağı Hospital stated that it is a misperception to eat whatever is desired with the instinct of motherhood, which makes one think that they now have two lives within.

She also added, "From the first months of pregnancy, expectant mothers think that they should consume more calories for fear of not being able to meet her baby's needs. However, this is not a common situation. In the first trimester of pregnancy, the mother does not need to take extra calories. Normally, a healthy and regularly fed mother can continue her life in the same way she used to before her pregnancy. In addition, of course, the development of the baby should be monitored under the control of the doctor, correct nutrition education should be received from the nutritionist and the supplements given by the doctor should be used regularly.

Buket Ertaş, who gave the information that the mother's need for extra calories starts from the 4th month, emphasized that the baby's development accelerates and the needs of the mother begin to increase during this period and continued as follows: "However, this does not mean that the expectant mother can eat whatever she wants for the source of the calories is also very important.

It is necessary to realize that the main issue is not satiation but nutrition. The period we call second triester is between the 4th and the 6th months. Between these months, the calorie requirement of the mother increases by about 300-350 kcal. This corresponds to the consumption of approximately 1 extra slice of bread, 1 slice of cheese, 1 portion of fruit and 1 bowl of yogurt. In the third trimester, that is, in the last 3 months of pregnancy, the need for extra calories is 450 kcal. This is the period when the mother and baby gains the most weight during the pregnancy. If there is no risk, it is the period when light exercises and healthy food choices are most important.”

Pointing out that eating healthy during pregnancy and gaining as much weight as necessary will contribute to the future baby's fight against diseases in the future life, Uzm. dit. Buket Ertaş gave the following information about the nutritional mistakes made during pregnancy and how the right behavior should be.

Sugary and Packaged Foods Should Never Be Consumed

Stating that fluctuations and increases in the mother's blood sugar may occur with the consumption of refined sugar, Ertaş gave the following information: “Sugar and insulin imbalances can cause the baby to be exposed to high blood sugar. This increases both the mother's risk of diabetes and the baby's risk of developing diabetes later or soon after birth.

Seasonal Vegetables Should Be Consumed

Buket Ertaş said "Frozen or canned foods should be carefully consumed for their risk of spoilage," and added “Especially canned food with swollen and airtight lids should be thrown away immediately, and each jar should be checked separately. In addition, storage time and conditions may cause nutrient loss. It is best to choose vegetables and fruits that are in season in order to minimize the risk.”

The Amount of Fruit Should Be Planned According to the Needs of the Person, Excess Should Be Avoided

Although healthy, fruit comes with fructose (fruit sugar). Underlining that fruits contain plenty of vitamins, but at the same time, when consumed more than necessary, high blood sugar can be the main cause of belly fat, Ertaş said, “At the same time, unnecessary fructose is the main enemy of liver fat. Especially dried fruits consumed to keep blood pumping may increase the mother's risk of diabetes.

Herbal Teas and Teas With Unknown Content Should Not Be Consumed

Extra care should be taken about plants that are effective in accelerating uterine movements and have phytoestrogenic effects. Ertaş specially warned about the fact that expectant mothers with a miscarriage threat should consult their physician for every tea they want to drink. Buket Ertaş stated that different herbal mixtures which are sold in open-air bazaars or winter tea carry more risks due to their risk of adulteration.

Beware of Undercooked Meat and Poorly Cleaned Vegetables!

Reminding that it is very important to be protected from pathogenic bacteria and to prevent the risk of infection during this period, Buket Ertaş said, “This risk exists not only in meat but also in eggshells. After touching the egg, it is necessary to wash hands with soap and plenty of water. If you are going to eat outside, it is necessary to say that the meat must be well cooked. If possible, well-cooked vegetables should be preferred instead of salads.

Consumption of Fruit Juices and Pastry Products Should Be Decreased

Reminding that rapid weight gain should be prevented during pregnancy, Buket Ertaş said, "Consumption of fruit juice and pastries should be limited, even if they are squeezed at home. For this presents the gain of excess weight and minimizes the risk of gestational diabetes."

When Making Yoghurt at home, Pasteurized Milk Should Be Used Instead of Raw Milk

Stating that there is a risk of sheltering many pathogens, especially brucella, in unpasteurized milk and dairy products, Ertaş warned that boiling raw milk at home may not be effective in killing some pathogens contrary to what we think.

A Diverse Diet Should Be Maintained

Emphasizing that it is important to include every healthy food on the table, Buket Ertaş said, “Meal distribution during the day and weekly meal planning must be done with a certain awareness towards food diversity. In this way, all vitamins and minerals necessary for the mother and baby can be received. It should not be forgotten that a single-minded way of nutrition can cause malnutrition.

Improper Diet Can Cause Malnutrition

Stating that a diet should be conducted correctly during pregnancy, Ertaş warned that the most accurate diet list that can be applied during pregnancy would be a personalised one and emphasized that one should definitely seek help from a professional.