How Should Nutrition Be Made During Pregnancy?

Nutrition plays an important role in human health. In order for our body to perform its functional functions, we need nutrients that act as fuel. Health measures are doubled, especially during pregnancy.

Prof. Dr. Ulun ULUĞ
Written by Prof. Dr. Ulun ULUĞ. 0 comments 4859 views

You need to get enough nutrients for both you and your baby. In order for you to be strong and your baby healthy, there are foods that you need to pay attention to during pregnancy. Everything the mother eats directly plays a role in the development of the baby.

The fact that the mother has completed her physical development before pregnancy and that the food stores are sufficient are the most important factors that will protect the health of both the baby and the mother. Because the baby grows and feeds by choosing what is necessary for him from the mother's food reserves and consumed during pregnancy.

The physical and mental development of the child begins with the mother's good nutrition from the prenatal period. If the mother does not add to her diet properly when she becomes pregnant, she will consume the nutrient stores in her own body. When these stores are depleted, his own health deteriorates and he cannot feed his baby enough. This time, the growth and development of the baby is not fully realized and the baby is born unhealthy.

The main purposes of nutrition

  • To meet the physiological needs of the mother,
  • To keep the stores in the body in balance,
  • To ensure the healthy growth and development of the baby in the mother's womb,
  • Nutritional conditions are created to meet the energy and nutrients of the milk to be secreted in preparation for breastfeeding.

Nutrition during pregnancy

During pregnancy, you must consume these foods for both your own health and the health of your baby.

Meat, eggs, legumes: They are effective in the development of brain, muscle, bone and teeth, and blood production. They meet the protein and iron needs of the body.

Milk and dairy products: It is responsible for bone, tooth development and growth. It is a source of protein and calcium.

Vegetables and fruits: They provide essential vitamins and minerals for growth and development.

Cereals and cereal-containing foods: In terms of energy and B group vitamins, they are important for growth and development.

Energizing fats and sugars: They contain only energy and close the energy gap. You should consume these food groups with the same care during pregnancy as in our normal life. You should not overeat but not be malnourished.

In pregnancy, as soon as you get up in the morning, consuming a salty biscuit, cracker or bread will reduce nausea.


It is a necessary mineral for the development of your baby's bones and teeth, which begin to form from the 8th week of pregnancy. During pregnancy, you need twice the amount of calcium you normally need. Because during pregnancy, there is a constant loss of calcium from the teeth and bones. Foods rich in calcium are cheese, milk, yogurt and green leafy vegetables. However, since dairy products are also rich in fat, it would be better to prefer skimmed milk and yogurt. In order to be protected from Brucella and typhoid-like diseases, make sure that the cheese and milk you consume are hygienic and pasteurized.

The effect of vitamin C

Vitamin C has a protective effect in the absorption of iron from the intestines, in increasing the immune resistance of the body against disease-causing microorganisms and in many biochemical conditions in our metabolism. For pregnant women who eat regularly, it is recommended to take vitamins naturally instead of taking them in pill form. Vitamin C is found in many fresh fruits and vegetables, such as oranges, lemons, red and green peppers, tomatoes, strawberries, grapefruit, cauliflower, cabbage, and brussels sprouts. Since it is not stored in the body, a certain amount must be taken every day.

Folic acid is a must!

Folic Acid Experts state that it should be taken especially from the first weeks of pregnancy for the development of the baby's central nervous system. Since it is not stored in the body and more than normal is needed during pregnancy, it must be taken every day. Fresh green vegetables are a source of folic acid, but it loses its properties in long-term cooking and long-waiting foods. It is most commonly found in spinach, peanuts, hazelnuts, cauliflower and wholemeal bread. Since natural foods cannot fully cover the folic acid deficit of the pregnant, it will be appropriate to take it from the outside as a pill from the first weeks of pregnancy. Some abnormalities are likely to occur in pregnant women due to folic acid deficiency.

Don't neglect protein

It is recommended to consume protein-rich foods such as red and white meat, milk and dairy products, eggs, fish, legumes, especially in order to meet the increased protein requirement during pregnancy. Proteins are divided into animal and vegetable proteins. It is recommended that the fat in animal foods be removed as much as possible and that the meat should be consumed without fat. It also plays an important role in the effect of fish on the baby's intelligence development.

Consume fibrous foods

Fiber foods, which should form a large part of your daily diet, are beneficial in preventing constipation and intestinal laziness, which are common during pregnancy. Generally, all vegetables and fruits are very rich in fiber. You can consume a lot every day. Wholegrain foods also contain fiber, but they should not be consumed excessively as they reduce the absorption of some other nutrients from the intestines. Fibrous foods are most commonly found in wholegrain bread, kidney beans, apricots, raisins, peas, leeks, brown rice, and nuts.

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