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Nutrition recommendations for the period of pregnancy

We said hello to a process where you will often hear the words 'You are two creatures now'. It is very important for healthy generations to be aware of mothers... First of all, I would like to point out that pregnancy is not a period of weight gain, free eating/drinking of what you want. The most important thing is that quality, hygienic foods are included in your daily diet. Excessive consumption of nutrients to meet the increasing energy needs of many mothers during this period can lead to unnecessary weight gain. In addition, the important thing in the control of appetite increases is to eat in a way that does not raise blood sugar quickly, increases the feeling of satiety and spoils the sense of taste. For this, I recommend paying attention to the following recommendations in your food choices.


  • To prevent overweight, opt for healthier and fitter alternatives instead of floury and sugary foods.
  • Eggs should often be included in your daily diet. Protein is a must in pregnancy as it is important in the construction of new cells. In addition, you should consume sufficient amounts of protein sources such as milk and dairy products, red meat, chicken, fish, eggs, dried legumes every day.
  • Do not forget to consume shrimp, salmon, tuna, which you are sure of hygiene of 2 meals per week.
  • Try to consume fiber sources often, include whole grains in your meals. Fibers that keep you full with few calories; legumes are oatmeal, pure bran, raspberries, dried fruits, avocados and green vegetables.
  • Check your total fat intake and fat diversity; reduce saturated fats.
  • Try to consume 5-9 servings of vegetables and fruits per day.
  • Try to ensure your intake of vitamin D, calcium, iron, folic acid by eating adequately and balanced. If necessary, consult your doctor to get support products.
  • Exercise is as important as eating properly during pregnancy. Choose not-so-strenuous activities such as daily short walks, pregnancy yoga, pilates, swimming. Be creative, rewarding and relaxing, avoid extravagant exercises.
  • Avoid additive, fabricated, refined products.
  • Say goodbye to alcohol.
  • Stay away from caffeine.
  • Limit daily salt consumption and, in consultation with your doctor, opt for iodized salt varieties.
  • Pay attention to hygiene. Avoid delis, fast food products, sandwiches with mayonnaise and sauce. Although street milk, mozzarella cheese, village cheese are known as healthy dairy products, they may not be suitable for you during this period; avoid unpasteurized dairy products.


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