Acıbadem Bakırköy Hospital Gynecology and Obstetrics Specialist Dr. Sezgi Güllü Erciyestepe explained the rules to be considered in nutrition for a healthy pregnancy; made important suggestions and warnings.
Avoid saturated fat, salt and sugar!
Stating that it is necessary to consume foods with high nutritional quality during pregnancy and to avoid saturated fat, salt and sugary foods called 'empty calories', Dr. Sezgi Güllü Erciyestepe said, “Because excessive consumption of such foods, which have high caloric value but do not contain nutritional value, can cause serious health problems such as gestational hypertension and gestational diabetes, as well as unnecessary weight gain during pregnancy. Especially staying away from processed and packaged foods; It helps you limit your consumption of saturated fat, sugar, and salt.” he said.
Stating that tea and coffee should be limited, Dr. Sezgi Güllü Erciyestepe said, “Tea and coffee are almost indispensable habits for most of us. However, the consumption of these two during pregnancy can cause extremely serious problems such as developmental delay in the baby and lowering the iron absorption in the expectant mother due to the 'caffeine' they contain. It also affects the heart and circulatory system and increases the baby's heartbeat and respiration. Therefore, be careful to limit your caffeine consumption to 200-300 mg per day. A cup of Turkish coffee contains about 60 mg, filter coffee contains about 140-150 mg of caffeine. There is an average of 50 mg of caffeine in a glass of tea. In addition, alcohol taken by the mother can pass to the baby through the placenta, causing miscarriage, stillbirth, developmental delay in the baby, various head-facial defects and mental retardation. used his statements.
Make room for protein on your table
The fetal-placental unit, which is responsible for the nutrition of the baby, uses approximately one kilogram of protein, especially in the last 6 months of pregnancy. Dr. Sezgi Güllü Erciyestepe, pointing out that 10-35 percent of the total calories taken during pregnancy should be met from protein, said, “71 grams of protein per day is recommended for the increased protein need during pregnancy. Protein; It is important in bone, muscle and brain development. Lean meat, eggs, seafood, soy products, beans, nuts, peas and lentils are protein-rich foods. Dr. Sezgi Güllü Erciyestepe pointed out that protein powders or high protein supplements are not recommended during pregnancy, “Because such products can cause gastrointestinal disorders or allergic reactions. In addition, yogurt and cheese, including skim or low-fat milk, should be included in a pregnant woman's diet. Milk/milk varieties meet the calcium and protein needs of the baby and mother.” warned.
Eat whole grains
Dr. Sezgi Güllü Erciyestepe said that whole grains are generally rich in B vitamins, folic acid, fiber and magnesium and said, “Eating whole grains during pregnancy is important for a healthy digestive and nervous system. Foods such as brown rice, whole wheat pasta, cereals and oatmeal are among the recommended foods to consume. he said.
Consume lots of fiber foods
Consumption of fibrous food undertakes a very useful function, such as preventing constipation, which is a common problem during pregnancy. It is recommended to consume 28-36 grams of fiber foods per day along with adequate water intake. Especially vegetables and fruits; Whole wheat bread, whole wheat pasta, dried figs, dried apricots and peas are among the foods rich in fiber.” said.
Let your vegetables and fruits be colorful
Fruit consumption in the season will affect your baby positively, thanks to its high vitamin content. However, avoid excessive consumption as it contains sugar; otherwise, it may adversely affect your and your baby's health due to the amount of glucose. Dr. Sezgi Güllü Erciyestepe stated that vegetables are a good source of fiber and said, “Vegetables also contain many vitamins and minerals, including folate. Folate/folic acid is one of the most important points in preventing neural tube defects in the baby. 0.4-0.8 mg of folic acid daily is sufficient. Because of all these benefits, the consumption of 5 servings of vegetables and fruits per day during pregnancy should not be neglected.
No carbs
Dr. Sezgi Güllü Erciyestepe stated that carbohydrates are an important source of energy and said, “If it is taken insufficiently, your body starts to burn proteins and fats to provide energy. Unconsciously limiting carbohydrates can negatively affect the baby's brain development. Therefore, 45-65% of the total calories taken should be provided from carbohydrates. It is important to obtain carbohydrates, especially from fiber-rich foods. Especially fruits, vegetables and whole grain foods are recommended as carbohydrate sources. made its assessment.
Prefer vegetable oils
Explaining that 20-35 percent of the daily calories needed during pregnancy should be taken from fats, Dr. Sezgi Güllü Erciyestepe, “Because oils provide energy during pregnancy. However, limit saturated fat consumption as much as possible due to its teratogenic effects. Vegetable oils such as olive oil and hazelnut oil are the oils that are recommended to be consumed primarily.” said.
Fish 2-3 times a week is a must!
Saying that omega 3 babies are very important for the development of the brain and nervous system, Dr. Sezgi Güllü Erciyestepe continued as follows:
“Consumption of foods containing Omega 3 helps the baby gain weight in the womb and strengthen the immune system during pregnancy. Therefore, take care to consume a portion of fish 2-3 times a week. However, fish such as mackerel, which contain high levels of mercury, should never be consumed during pregnancy.
Stating that there should be iron sources in the tables, Dr. Sezgi Güllü Erciyestepe, “There are 2 forms of iron that can be taken with the diet: heme and non-heme iron. The iron form with the highest bioavailability is heme iron; It is abundant in meat, white meat or fish meat. Plant-based iron, on the other hand, not only provides low benefits, but also creates the need for iron supplementation in vegan or vegetarian pregnant women, even if they do not have anemia.” used his statements.
Don't forget foods that contain choline
Explaining that choline is very important for the development and cognitive functions of the baby's nervous system, Dr. Sezgi Güllü Erciyestepe said, “For this reason, regularly include foods containing 'choline' in your diet. Foods containing choline include eggs, red meat, poultry, seafood and cereals. Vegetables such as Brussels sprouts, broccoli and spinach also contain choline. However, because these vegetables do not contain enough choline, vegan and vegetarian pregnant women need choline support. he said.
Lots of water for
"Another important rule in pregnancy is to consume enough water," said Dr. Sezgi Güllü Erciyestepe concluded her words as follows:
“Make it a habit to consume 2-3 liters of water daily. Because water is important in meeting the increased blood circulation capacity during pregnancy, thus ensuring that nutrients reach the baby effectively. At the same time, adequate water intake ensures that the amniotic sac in which the baby grows has an ideal amount of water, and plays an important role in removing wastes and toxins from the body. In cases such as humidity, air temperature, physical activity and exercise intensity, it is beneficial to increase water consumption.”