Pregnancy is both an exciting and challenging process for expectant mothers. During this period, paying attention to nutrition is crucial for the healthy development of the baby. So, how should you eat during pregnancy? What should you include in your diet, and what should you avoid? Here’s a blog post where you’ll find answers to these questions:

The Importance of Nutrition During Pregnancy

Nutrition during pregnancy is a critical factor for both the mother’s and baby’s health. The nutrients consumed during pregnancy play a significant role in processes such as the baby’s growth, organ formation, brain development, and strengthening of the immune system. Additionally, adequate and balanced nutrition during pregnancy helps expectant mothers manage their weight, prevents pregnancy complications, accelerates postpartum recovery, and enhances the quality of breast milk during the breastfeeding period.

How Should Nutrition Be During Pregnancy?

Nutrition during pregnancy can vary depending on the individual’s age, weight, level of physical activity, gestational week, and overall health. Therefore, it is essential to consult a doctor or dietitian when planning a pregnancy diet. However, in general, pregnancy nutrition should adhere to the following principles:

• Calorie requirements increase during pregnancy, but this does not mean “eating for two.” Consuming an additional 300-500 calories per day is sufficient. This corresponds to approximately a slice of bread, a bowl of yogurt, and a banana.
• Protein consumption should increase during pregnancy because protein is the primary building block for the baby’s tissue development. Pregnant individuals need approximately 75-100 grams of protein daily, equivalent to 3-4 servings of meat, eggs, dairy, or legumes. Animal proteins have higher bioavailability than plant proteins, meaning they are better utilized by the body. Hence, including animal protein sources such as meat, chicken, fish, milk, cheese, and eggs is essential. However, ensure that animal proteins are thoroughly cooked and avoid consuming raw or undercooked meat, chicken, fish, or eggs.
• Increasing calcium intake during pregnancy is crucial as it supports the baby’s bone and teeth development. About 1,200 mg of calcium per day is needed, equivalent to 3-4 servings of milk or dairy products. Dairy products are rich in both calcium and protein. Fermented dairy products like yogurt, kefir, or ayran are also beneficial for digestive health and immunity. Other calcium sources include leafy green vegetables, legumes, nuts, tahini, molasses, and water.
• Iron is vital during pregnancy because it is a component of hemoglobin, which transports oxygen in red blood cells. Pregnant individuals require approximately 27 mg of iron daily, which can be met by consuming 2-3 servings of red meat, chicken, fish, eggs, legumes, molasses, dried fruits, or leafy green vegetables. Pairing iron-rich foods with vitamin C sources, such as having a salad or lemon water with a meal containing red meat, can enhance absorption. Avoid consuming iron-rich foods alongside substances that inhibit absorption, such as coffee, tea, cola, cocoa, milk, cheese, or calcium supplements.
• Folic acid is crucial for the baby’s nervous system development. Pregnant individuals need around 600 micrograms of folic acid daily, which can be obtained from 1-2 servings of leafy green vegetables, legumes, dried fruits, whole grains, eggs, liver, or nuts. However, since folic acid is sensitive to heat and light and may be lost during cooking, supplementation is necessary. Folic acid supplements should begin before conception and continue through the first three months of pregnancy.
• Consuming fiber is important during pregnancy as it regulates bowel movements, prevents constipation, and helps maintain balanced blood sugar and cholesterol levels. Pregnant individuals need 25-30 grams of fiber daily, which can be obtained from 4-5 servings of vegetables, fruits, legumes, whole grains, nuts, or flaxseeds. To increase fiber intake, choose whole wheat or rye bread instead of white bread, bulgur or brown rice instead of white rice, and whole wheat or bran pasta instead of regular pasta. Also, consume unpeeled vegetables and fruits. While increasing fiber intake, ensure adequate hydration by drinking 2-2.5 liters of water daily. Additionally, herbal teas, ayran, fresh fruit juice, mineral water, or milk can be consumed, but caffeinated beverages like coffee, tea, cola, and cocoa should be avoided.
• Ensuring adequate intake of vitamins and minerals during pregnancy is crucial as they support the baby’s organ development, strengthen the immune system, and regulate metabolic processes. Vitamins such as A, D, E, K, C, B1, B2, B3, B6, and B12, and minerals like calcium, iron, zinc, iodine, magnesium, phosphorus, potassium, and selenium, are especially important. A colorful and varied diet that includes vegetables, fruits, meat, eggs, dairy, legumes, whole grains, nuts, seeds, fish, and liver helps meet these nutritional needs. Multivitamin and mineral supplements may also be taken upon a doctor’s recommendation.

Foods to Avoid During Pregnancy

Pregnancy is a time when it’s crucial to pay attention to nutrition to ensure the healthy development of your baby. However, pregnancy nutrition isn’t just about what to eat—it’s equally important to know what to avoid. Certain foods or dietary habits during pregnancy can pose risks to both the mother and the baby’s health. Here are some key items to avoid:

• Alcohol: Consuming alcohol during pregnancy negatively impacts the baby’s physical and mental development, increasing the risk of miscarriage, premature birth, low birth weight, congenital anomalies, and fetal alcohol syndrome. Therefore, alcohol should be completely avoided during pregnancy.
• Smoking: Smoking or being exposed to secondhand smoke during pregnancy reduces the baby’s oxygen supply, accelerates their heartbeat, and slows their growth. It also raises the risks of miscarriage, premature birth, low birth weight, respiratory problems, sudden infant death syndrome, and asthma. Pregnant individuals should avoid smoking and avoid being in environments where smoking occurs.
• Caffeine: Caffeine consumption during pregnancy can increase the baby’s heart rate, disrupt their sleep, stimulate the nervous system, reduce iron absorption, and lead to calcium loss through urine. Thus, caffeine intake should be limited during pregnancy. It is recommended to consume no more than 200 mg of caffeine daily—approximately the amount in 2 cups of coffee, 4 cups of tea, 5 cans of cola, or 2 cans of energy drinks. Healthier alternatives like water, herbal teas, ayran (a yogurt-based drink), freshly squeezed fruit juices, mineral water, or milk are preferable.
• Raw or Undercooked Foods: Avoid raw or undercooked meats, poultry, fish, eggs, milk, and cheeses, as these foods can harbor harmful microorganisms like salmonella, listeria, or toxoplasma, which pose risks to both mother and baby. Ensure all foods are thoroughly cooked, pasteurized, or sourced from reliable suppliers. Additionally, wash raw vegetables and fruits thoroughly or peel them to avoid contamination.
• Fish Containing Mercury: Certain fish, due to their mercury content, should be avoided during pregnancy as mercury can harm the baby’s nervous system development. Avoid large predatory fish such as swordfish, king mackerel, shark, and tuna. Instead, opt for small, oily fish like salmon, trout, sardines, and anchovies, which are rich in omega-3 fatty acids and support the baby’s brain development. These can be safely consumed 2-3 times a week.
• Excess Sugar, Salt, Fat, and Spices: Excessive consumption of sugar, salt, fat, and spices can increase blood pressure, blood sugar, cholesterol levels, and weight, raising the risk of conditions like gestational diabetes, pregnancy-induced hypertension, preeclampsia, and toxemia. Avoid sugary, salty, fatty, spicy, processed, packaged, fried, and fast foods. Instead, choose natural, fresh, homemade meals prepared by grilling, boiling, or baking.

Pregnancy nutrition is one of the most frequently asked questions among expectant mothers. It is not just about what to eat but also what to avoid. Avoiding certain foods during pregnancy is vital for the health of both the mother and the baby. When planning your pregnancy diet, follow the advice of your doctor or dietitian and adopt healthy, balanced eating habits. Proper nutrition during pregnancy plays a critical role in ensuring the baby’s healthy development and maintaining the mother’s well-being.

We wish you a healthy and enjoyable pregnancy journey.

Little Gusto Team