NUTRITION FOR A HEALTHY BABY
CALCIUM
Calcium is important for the development of your baby’s bones and teeth, which begin to form in the 8th week of pregnancy. During pregnancy, you need twice as much calcium as you normally need. Foods rich in calcium include cheese, milk, yogurt and green leafy vegetables. But remember that dairy products are also rich in fat.
Therefore, you should prefer skim milk and yogurt. You can meet your increased daily calcium requirement with the following: 85g fat-free cheese, 7 slices of white bread, 2 glasses of milk, 170g sardines.
White Bread
Skimmed Milk
Half Fat Cheese
Curd Cheese
Fresh Almonds
Sardines
PROTEIN
Since the protein requirement increases during pregnancy, you should eat a variety of foods containing protein. Since foods made from fish, meat, legumes and milk are rich in protein, they should not be consumed excessively and lean meat should be preferred.
Chicken Meat
Fish
Yogurt
Peanut
Peanut Butter
Lean Red Meat
Egg
Lentil
Cheddar Cheese
VITAMIN C
Vitamin C is good for the placenta, increases your body’s resistance to disease agents and facilitates the absorption of iron in the intestines. Vitamin C is found in fresh fruits and vegetables. Since it is not stored in the body, a certain amount should be taken every day. Most of the vitamin C is lost in foods that are stored and cooked for a long time. For this reason, you should consume foods while they are fresh, and you should eat vegetables either raw or slightly boiled.
Cabbage
Grapefruit
Tomato
Cauliflower
Red and Green pepper
Brussels Sprouts
Orange
Potato
Strawberry
FIBER FOODS
Foods with fiber (pulp), which should make up a large part of your daily diet, are very useful in preventing constipation, which is common during pregnancy. Vegetables and fruits are rich in fiber. You can eat plenty of them every day. Wholegrain foods also contain fiber, but should not be eaten in excess as they impair the absorption of some other nutrients.
Wholemeal bread
Raspberry
Peas
Brown rice
Raisins
Nuts
Whole wheat pasta
Dried apricots
Leek
FOLIC ACID
Folic acid is necessary for the development of the baby’s central nervous system, especially in the first weeks. It should be taken every day because it is not stored in the body and more than normal is needed during pregnancy. Fresh green vegetables are a source of folic acid.
Spinach
Hazelnut
Wholemeal Bread
Peanut
Cauliflower
IRON
During pregnancy, you need more iron than usual both to store the iron that the baby will use after birth and to carry enough oxygen to your blood, which increases due to pregnancy.Iron in animal foods is absorbed more easily than in vegetables and dried fruits.If you do not eat meat, the foods you take should be rich in vitamin C to increase the absorption of iron.Diet alone is not enough to overcome iron deficiency.
Iron is one of the main needs of the baby and the mother. Iron deficiency results in fatigue and difficulty concentrating, as well as some physical symptoms such as pale skin and mucous membranes and hair loss.
Lean Red Meat
Tuna Fish
Liver
PROTECT YOUR BABY
The nutrients you take during your pregnancy are passed to your baby through the placenta, so they are also passed to your baby. That’s why we need to protect your baby from potentially harmful foods.
OILS
In a balanced diet, 30% of total energy needs are met by fats. Olive oil and butter should be preferred.
