The foundation of nutrition during pregnancy lies in healthy and balanced eating, as it should always be. However, because a second living being is growing within the mother’s body, the expectant mother and her surroundings become more sensitive and cautious. In fact, this sensitivity is necessary. Studies conducted in recent years suggest that the foundations of certain diseases are laid in the mother’s womb and that the food, drinks, and toxic substances the expectant mother is exposed to can lead to various illnesses.
The primary goal of nutrition during pregnancy is to ensure the mother remains healthy and vigorous. Certain points we recommend to expectant mothers will both ensure the baby is nourished correctly and help the mother have a comfortable, problem-free pregnancy. Naturally, there will be different needs in different months of pregnancy. For instance, since nausea and vomiting can be intense in the first trimester, different suggestions will be made, while in the following weeks, additions will be made according to potential complaints such as edema and leg cramps.
During the first trimester, we advise the expectant mother to consume dry and cold foods frequently—every two hours—without getting stressed, reassuring her that the baby will grow by utilizing the mother’s reserves in any case. Excessive insistence from the mother or the family can increase nausea and vomiting, leading to heightened stress levels.
After the first trimester, fluid intake should increase; at least 6-8 glasses of water must be consumed daily. This is essential for maintaining the expectant mother’s bodily balance. It also helps against constipation and intestinal problems.
While folic acid is sufficient as a vitamin during the first three months, a transition to multivitamins can be made at the end of the first trimester. Additionally, efforts should be made to increase the intake of vitamins and minerals through food. For example, consuming fish twice a week and a handful of walnuts daily is recommended as they are rich in omega fatty acids. Similarly, a handful of almonds a day is rich in magnesium and should be encouraged. Such foods can be consumed as snacks after breakfast, in the afternoon, or as light bites between meals.
After the first trimester, calcium and vitamin D supplements can be taken via medication. Additionally, consuming a bowl of yogurt daily will be beneficial for issues like constipation and serves as excellent calcium support.
Following the first three months, the consumption of iron-rich red meat, molasses, and legumes should be increased; these foods help the expectant mother feel better and increase her resistance. Consuming red meat twice a week is recommended. If intake is insufficient, iron supplements should be provided.
When these key points regarding nutrition during pregnancy are followed, the pregnancy will generally proceed smoothly. However, for expectant mothers with issues such as gestational diabetes, high blood pressure, or excessive weight, seeking help from a dietitian is recommended. If a controlled pregnancy can be maintained in such cases, the mother and baby can complete the journey healthily, with minimal negative impact on the mother. The baby will also be born healthy and with development consistent with its gestational week.
To summarize, nutrition during pregnancy should not be a source of stress; an effort should be made to consume balanced and healthy foods so that both the expectant mother and the baby can successfully complete this nine-month pregnancy marathon.
