Pregnancy and breastfeeding are the most special and important periods in a woman’s life. During this period, the development of the baby is as important as the health of the mother. Therefore, proper nutrition, regular check-ups and acquiring healthy living habits are vital during this period.
Nutrition During Pregnancy
The mother’s nutrition during pregnancy is very important for both her own health and the growth and development of the baby. During this period, the need for energy increases, so it is necessary to pay attention to nutrition.
Folic acid: Folic acid supplementation is important to reduce the risk of neural tube defects. Green leafy vegetables, legumes, and citrus fruits are rich in folic acid.
Foods containing folic acid
Iron: Helps carry oxygen for the mother and baby. Red meat, legumes, green leafy vegetables are rich in iron.
Foods containing iron
Calcium: Contributes to bone and tooth development. Dairy products such as milk, yogurt, and cheese are the best sources of calcium.
Foods containing calcium
Protein: Necessary for the growth and development of the baby. Meat, chicken, fish, eggs, dairy products are rich in protein.
Foods containing protein
Zinc: Strengthens the immune system. Pumpkin seeds, almonds, and red meat are rich in zinc.
Vitamin C: Increases iron absorption. Citrus fruits such as oranges, lemons, and strawberries are rich in vitamin C.
Breastfeeding
During Breastfeeding Breast milk is the best food to meet all the nutritional needs of the baby. Therefore, the mother should pay more attention to her nutrition.
Fluid consumption: Drinking plenty of water is important for milk production.
Energy: Energy needs increase during breastfeeding. Therefore, sufficient carbohydrates, protein and fat should be consumed.
Vitamins and minerals: A balanced diet is necessary to replace the vitamins and minerals that pass to the baby through milk.
Things to Consider During Pregnancy and Breastfeeding
Weight gain: It is important to consult a dietitian for healthy weight gain.
Food poisoning: It is necessary to avoid consuming raw or undercooked meat, seafood, unpasteurized milk and dairy products.
Caffeine: Caffeine consumption should be limited.
Alcohol and cigarettes: Definitely should not be used.
Regular exercise: Regular exercise with doctor’s approval is beneficial for both mother and baby’s health.
Things to Do During Pregnancy and Breastfeeding Regular check-ups
: It is important not to skip doctor’s check-ups.
Healthy life: Adequate sleep, stress management and regular exercise are important for a healthy pregnancy.
Getting support: It is important to get support from family, friends and support groups.
Remember: Consulting a dietitian about nutrition during pregnancy and breastfeeding will help you have a healthy pregnancy and breastfeeding process.