If you are planning to have a baby, you need to pay attention to your nutrition 6 months in advance to bring a healthy baby into the world. Birth control pills and contraceptive methods that affect hormones should be discontinued six months prior; hormonal imbalance in the body can also affect the hormonal balance of the unborn child. Natural and balanced nutrition is always the best source of supplementation.

During pregnancy, balanced and regular nutrition is the most important step to take to bring a healthy child into the world. You will now share what you eat with your baby; therefore, it is essential to review your eating habits. Adequate and regular intake of basic nutrients is the top priority; it is appropriate to adopt a balanced diet consisting generally of vegetables, fruits, bread, meat, and dairy products.

Increase the number of meals to prevent discomfort from what you eat. Strive to arrange your daily meals as 3 main and 3 snack meals; if you make it a habit to eat less but more frequently in the later stages, your complaints of heartburn and bloating will decrease. Consuming water and liquid foods during the day protects against intestinal problems and reduces complaints of fatigue. Gaining 10-15 kilograms during pregnancy is normal; dieting is absolutely wrong.

The oil you use in your meals is also important; you can prefer olive oil, grape seed oil, or hazelnut oil instead of solid fats. Avoid processed foods and those containing additives; stay away from raw salami, sausages, sucuk (Turkish sausage), and canned goods.

Vitamins and Minerals

During pregnancy, the need for protein, vitamins, minerals, and elements increases. The need for iron, folic acid, sodium, and sugar also rises. To meet these needs, you should regularly consume milk and dairy products, eggs, meat/chicken or fish, legumes, cheese, fibrous green vegetables, grains, and fruits. Dried fruits (figs, apricots, plums) and nuts (almonds, walnuts) are very rich mineral sources. If you have anemia related to B12 deficiency and do not consume animal foods, use B12 supplements after consulting your doctor. Figs are good for both intestinal problems and zinc needs.

Iron

Iron has a very important role in blood production. No matter how many iron-rich foods you consume, to meet the iron required during pregnancy, you need to use regular iron supplements starting from the 20th week. If sufficient iron is not taken, the baby takes the mother's iron, and anemia and fatigue may occur in the mother. Iron taken as a supplement must be used under doctor's supervision; prefer iron supplements that dissolve in the intestines, not the stomach.

Meat, kidney, liver, eggs, green leafy vegetables, molasses, pollen, carob, and legumes are high in iron. Avoid excessive and nighttime consumption of legumes.

Folic Acid

Folic acid (Vitamin B9) plays a critical role in the production of new blood cells, amino acid synthesis, and cell renewal. Folic acid supplementation before becoming pregnant and during the first three months afterwards is very important; it reduces the risk of possible abnormalities in the baby and ensures the healthy development of the central nervous system. The daily requirement doubles during pregnancy.

Folic acid is found most in leafy green vegetables, brewer's yeast, liver, kidney, eggs, whole grains, walnuts, almonds, hazelnuts, lentils, spinach, parsley, mint, legumes, and seeded foods. Since it is lost during cooking, try to consume vegetables and fruits raw or lightly cooked. A bowl of cornflakes in the morning can also meet a large part of the folic acid requirement.

Protein

The pregnancy period increases protein needs by 70%; the daily requirement, which was 50-60 grams before pregnancy, rises to 80-100 grams. Meat, milk and dairy products, eggs, legumes, and nuts contain high amounts of protein.

Calcium

Since the baby's bones begin to form from the 4th-6th week, calcium needs increase from the early stages of pregnancy. Two glasses of kefir or foods containing probiotics daily are the best choice. Aged cheese, broccoli, tarhana (fermented cereal soup), and green fibrous vegetables also help meet this need. Benefiting from half an hour of sunlight daily and consuming cheese, butter, and eggs fulfills the vitamin D requirement. Adding banana to your yogurt provides both potassium and calcium needs.

Fluid Consumption

During pregnancy, the body's fluid amount and blood volume increase; at least 2 liters of fluid should be consumed daily. Plenty of fluid is beneficial for preventing constipation and keeping the kidneys working; when sufficient fluid is taken, dryness and cracks in the skin also decrease. The healthiest way for expectant mothers to meet their fluid needs is with water, fresh fruit juices, milk, and ayran (yogurt drink). Coffee and tea should be minimized; excessive caffeine can affect the circulatory system. Avoid carbonated drinks as much as possible.

Alcohol and Cigarettes

Alcohol consumed during pregnancy can seriously harm the baby; it hinders the baby's development and can cause mental retardation. Alcohol should absolutely not be consumed. Cigarettes are also extremely harmful for the mother and the unborn baby; they should not be smoked during breastfeeding and pregnancy. You can prefer walnuts and cumin to reduce stress.

Vegetarian Nutrition

If you are vegetarian, you can meet your protein needs from milk and dairy products, legumes, seeds, and whole grains. Since the fat content in a plant-based diet is low, the calories you consume may not be sufficient for your baby; you need to balance your diet very well in terms of calories, vitamins, and minerals.

Pregnancy Nausea

A good way to cope with nausea during pregnancy is to eat roasted chickpeas. It beautifies the unborn baby's skin and stops nausea. Strong odors should be avoided.

Preventing Stretch Marks

With pregnancy, stretch marks can form on the abdominal area and the inner and outer parts of the legs. Starting from the 3rd month, regularly apply a mixture of grape seed, almond, and hazelnut oil every night before going to bed.

Recommendations

  • If you are pregnant, you need an average of 200-300 extra calories per day; there is no harm in increasing from 2200 calories to 2500-2800 calories per day.
  • Do regular physical activity every day; walking or swimming are the most suitable activities. Pregnancy yoga helps relieve stress.
  • Arrange meals as frequent and small portions; do not stay hungry for long periods.
  • Eat sufficiently and in a balanced way. Pay attention to vitamin and mineral intake. You can also benefit from unripe green walnut products.
  • Do not consume excessive sweet, salty, and fatty foods; what matters is not your weight gain, but your baby's nutrition.
  • Drink plenty of water; do not neglect freshly squeezed fruit juices. Consume herbal teas consciously.
  • Consume foods by washing them and soaking them in vinegar water.
  • Avoid raw foods (such as salami, sausage, sucuk).
  • Stay away from fast food.
  • Prefer fresh and varied foods; quince and pear are the most beautiful fruits of the pregnancy period.