Healthy eating:

You don't have to give up all the foods you love while pregnant. You just have to eat properly and choose healthy foods by making the right choices. In general, most women need an extra 300 calories per day during pregnancy. However, exactly how many extra calories you need depends on your pre-pregnancy weight. Follow the recommendations below. Pay attention to your portions; You may be eating more than you think. Avoid too much sugar and fat.

Safe Foods:

Not all foods are safe for pregnant women. Some contain high levels of chemicals that can affect a baby's development. Others can cause you to get an infection that could harm the baby.

Avoid the following:

- Swordfish and shark. These fish have high levels of mercury. Mercury can pass to the growing fetus and cause serious health problems.

- Shellfish such as oysters and mussels

- Uncooked meat, poultry and seafood. Cook them thoroughly to kill all bacteria.

- If you are going to eat foods such as ham, turkey and salami, heat them and eat them.

- Frozen meat. Canned ones are safer.

- Smoked seafood frozen without cooking. Canned ones are safer.

- All dishes made with scrambled eggs or raw - undercooked eggs.

- Unpasteurized milk and all foods made from milk.

- Unpasteurized juices

- Raw vegetable sprouts such as legumes, radishes and mung beans

- It is also necessary that you do not eat a lot of liver. The liver contains large amounts of Vitamin A, which can cause birth defects.

Some studies done; If you, your spouse or a member of your family have a food allergy, your baby may also have this type of allergy in the future. For this reason, you can talk to an expert about what you should do while planning your diet during pregnancy or while breastfeeding.

Mercury and Fish

Fish is an easy dish to prepare. It is rich in protein and low in fat. However, pollution in our seas raises the mercury levels of some fish, which can damage the developing baby's brain and nervous system.

What is Mercury? Mercury is an element found in nature. It is used in many products such as thermometers, batteries, dental fillings. If a mother-to-be is exposed to excessive levels of mercury before or during pregnancy, her and her baby's health may be compromised.

What Are the Health Consequences of Exposure to Mercury? Mercury damages many parts of the body, including the nervous system, lungs, kidneys, vision and hearing. The severity of the risk depends on how much mercury a person is exposed to. The risk is greatest for fetuses and children. Serious damage can occur to the nervous system of the fetus, which is exposed to mercury while still in the womb. Damage to the brain, learning disabilities and hearing loss may occur.

Omega 3 Fatty Acids During Pregnancy

It is very important to follow a healthy diet during pregnancy. During pregnancy, your baby gets the nutrients and vitamins it needs from the foods you eat. One of the most important nutrients that mothers should take is Omega 3 fatty acids.

Types of Omega 3 Fatty Acids:

- Alpha-linolenic Acid (ALA)

- Eicosapentaenoic Acid (EPA)

- Docosahexaenoic Acid (DHA)

Each type of Omega 3 fatty acid has a different function. ALA is not produced by the body. It must be obtained from foods such as walnuts, flaxseed and soybean sprouts. Our body can convert small amounts of ALA to EPA and then DHA, but this process is not very efficient. The best way to get enough EPA and DHA is to eat foods that contain them. But only a few nutrients contain DHA and EPA.

Benefits of Omega 3 Fatty Acids:

Adults: Omega 3 fatty acids improve human health. Studies show that especially DHA and EPA omega 3 acids lower our blood pressure and help protect our heart health, and reduce the risk of heart diseases such as high cholesterol and atherosclerosis. They also reduce the risk of heart attack. DHA is also important for brain health.

During Pregnancy and Breastfeeding: Omega 3 acids, especially DHA, are very important for pregnant and lactating mothers. DHA is the most common omega 3 in the brain and eyes. Helps baby's brain development, development and function of eyes. Women should get at least 200 mg of DHA per day.

How to Take Omega 3 Fatty Acids? DHA and EPA are found in fatty fish, fish oil, and foods such as milk, fruit juice, bread, and yogurt. However, expectant mothers should be careful while eating fish. Some fish contain very high amounts of mercury, which can harm the unborn baby. Other fish are safe when eaten in recommended amounts. ALA is found in foods such as walnuts, flaxseed, soybean sprouts, and olive oil. Fish are a source of DHA due to the foods they eat in nature. Farmed fish, on the other hand, do not contain DHA. Pregnant women can eat up to 350 grams of salmon, sardines and trout per week. Marine fish are a good source of DHA and ensure that pregnant women get enough DHA. DHA can also be obtained from tuna, but pregnant women should not eat more than 170 g of tuna per week.

If you can't get enough DHA from food, you can also take it in the form of pills containing at least 200 mg of DHA. Many prenatal supplements contain DHA, whether from fish oil or other sources.

There are some health risks in fish oil products. Before using these products, consult your doctor.

- Fish oil taken for months can cause Vitamin E deficiency. For this reason, Vitamin E is also used in addition to fish oil products. Most prenatal vitamins contain Vitamin E. Since the use of products containing Vitamin E increases the level of this vitamin, pregnant women should be careful about the amount of Vitamin E they take.

- Omega 3 fatty acids and fish oil can increase the risk of bleeding such as nosebleeds and blood in the urine.
 

Be Careful While Preparing Meals

It is useful to follow the steps below while preparing food for yourself and your family.

Cleaning

- Wash your hands with soap and warm water for at least 20 seconds before and after meals.

- Do not eat all fruits and vegetables without washing them. If the shell is still not cleaned, peel it off.

- Remove the outer leaves of leafy green vegetables such as lettuce and spinach.

- After washing the fruits and vegetables, dry them with a paper towel so that the bacteria will be reduced.

- Wash all utensils and cutting boards with hot soapy water every time. Use other types of cutting boards, as germs can survive on wooden cutting boards more than other types.

- After preparing the food, clean the counter with hot soapy water.

Divide

- Use a cutting board for raw meat, chicken and fish. Use another cutting board for salad ingredients.

- Keep raw meat, chicken and fish separate from other foods.

To bake

- Use a food thermometer. So you can cook the food to a safe temperature. Remember, you can't tell whether a food is cooked or not just by looking at it.

- Stir, turn and cover the food when using a microwave oven. In this way, every part of the food is warmed and bacteria do not grow in places that remain cold.

- Bring to a good boil while reheating sauces, soups and broths.

- Keep the refrigerator cold enough.

- Store all cut or peeled food in the refrigerator.

- Refrigerate leftover food within 2 hours. Put food in shallow containers so that it cools faster.

- Store defrosted meat, chicken and fish in the refrigerator, do not leave them on the counter.

- Do not overfill the refrigerator, or your food will not cool enough.

Vitamins and Minerals During Pregnancy

Vitamins and Minerals help you stay healthy by providing your body with essential nutrients. You can provide essential vitamins with a healthy diet that includes:

- Fruit

- Vegetable

- Whole grain breads and pastas

- Dairy products

- Beans

- Lean red meat

- Chicken

- Low mercury fish varieties

Supplements Some people cannot get enough vitamins and minerals with food. In this case, they need to take supplements. This supplement is usually in pill or capsule form. Some examples of people who need supplements are:

- Women who can become pregnant should take a multivitamin containing 400 micrograms of folic acid daily to prevent birth defects. Even if the woman is on the pill, it's still a good idea to take a multivitamin if she wants to get pregnant.

- Pregnant women often take a prenatal vitamin. They contain essential nutrients and folic acid needed during pregnancy.

- People with certain health conditions may need extra vitamin and mineral supplements. Some diseases, such as anemia, occur because the body does not have enough nutrients such as iron. Those who have such ailments use extra vitamins.

Important Nutrients During Pregnancy Folic acid is the most important ingredient in many prenatal vitamins.

- Folic acid helps prevent birth defects that may occur in the brain and spinal cord. It also protects pregnant women against cancer and crisis.

- Pregnant women should take food or supplements containing 600 micrograms of folic acid every day.

- Most prenatal vitamins contain 600 - 1000 micrograms of folic acid.

Iron is also an important nutrient for pregnant women. This is also found in prenatal vitamins.

- Iron helps strengthen the muscles of the mother and her baby.

- Prevents anemia.

- It reduces the risk of premature birth and low birth weight.

Calcium is also found in prenatal vitamins; It helps strengthen bones and teeth.

- It ensures that the nervous, muscular and circulatory system is healthy.

- If the expectant mother does not get enough calcium, the body obtains the necessary calcium from her bones in order to give it to the baby.

- Low calcium in the bones can cause osteoporosis in later years.

DHA is a type of omega 3 fatty acid. It contributes to the development of the baby's brain and eyes.

- Women should take 200 mg of DHA per day.

- Finding prenatal vitamins that contain DHA can be difficult. DHA-only products can be found alongside some prenatal vitamins.

Don't forget; Before taking any vitamin, talk to your doctor about whether you need it and how much. Some supplements are dangerous during pregnancy. At the same time, high doses can be risky. For example, too much Vitamin A intake during pregnancy can cause birth defects in the baby.

Calcium in Pregnancy

Calcium is used throughout the body. It keeps bones and teeth strong. If a woman does not get enough calcium, her body obtains it from her bones. This process causes weakening of bones and osteoporosis over time. As a result of osteoporosis, bones become weaker and more fragile.

The daily amount of calcium that all women between the ages of 19 and 50, whether pregnant or not, should take is 1000 mg. In the period up to the age of 18, it is 1300 mg.

During the 2nd and 3rd trimesters (at 3 months) and during breastfeeding, your body absorbs more calcium from food than during pregnancy. The baby needs this extra calcium for healthy teeth and bones. If the expectant mother does not get enough calcium, the body obtains the necessary calcium from her bones in order to give it to the baby.

Unfortunately, many women do not get enough calcium. Women generally take 700 mg of calcium daily. Other than eating calcium-rich foods, many women rely on vitamin supplements. These supplements usually have one-third of the daily recommended amount of calcium.

What can you do? Make sure you get enough calcium before, during, and after pregnancy. Dairy products are the richest in calcium. For example; such as skim milk, yogurt, cheese. Other calcium-rich sources are dark green leafy vegetables such as broccoli and cabbage, orange juice, and breakfast cereals.

If you are not getting enough calcium from your diet, you can supplement this with additional supplements. You can use supplements containing calcium carbonate.

Are you getting the required amount of calcium per day?

How much calcium do you take each day? Studies show that you don't get as much as you think. You can understand this with the help of the tables below.

Milk and milk products

Meat and Other Protein Foods

Vegetables and fruits

Some Tips for Choosing and Using Calcium Supplements:

- Take your calcium tablet with meals. Thus, it is perceived as part of the normal routine and is more easily absorbed. The body only absorbs 600 mg of calcium at a time, so you may need to take calcium more than once a day.

- Keep your calcium tablet in a few places such as bathroom, kitchen, in your bag so that it catches your eye during the day and do not forget to take it.

- Avoid supplements containing bone powder and dolomite. These products may also contain toxic substances such as lead, mercury and arsenic.

A Few More Tips for Healthy Bones:

- Exercise regularly. Even a simple exercise like just walking is a good start for strong bones.

- Make sure you get enough Vitamin D. Vitamin D helps the body absorb calcium. Your body gets its vitamin D from sunlight, which is another good reason to go for a walk. Vitamin D-containing foods include vitamin D-fortified milk, egg yolk, and fish such as salmon.

Tags

• Pregnancy & Birth