Nutrition During Pregnancy

Adequate and balanced nutrition during pregnancy period is very important for physical and mental development and in terms of growing of your baby. Stillbirth, preterm birth, low birth weight baby, physically and mentally disabled child birth can be seen.

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Points to consider for nutrition during pregnancy:

  • Drink plenty of water
  • Consume often and less food
  • Consume natural, fresh, fruits and vegetables
  • Drink pasteurized milk; if not possible, drink well-boiled milk
  • Consume fibrous foods
  • Use iodized salt
  • Benefit from sun light in terms of D-vitamin

Things not to use while pregnant:

  • Cigarette-alcohol-foods containing caffeine (tea-coffee-coke)
  • Dye-containing foods and beverages
  • Instant foods (fruit juice-instant soup)
  • Carbonated beverages

Gebelikte Beslenme 05Food amounts you need to receive in one day for adequate and balanced diet during pregnancy:

MILK: 3 cups of milk or yoghurt (500 ml) – cheese as big as 2 or 3 matchboxes (those which are made of pasteurized or well-boiled milk should be preferred)

MEAT: Meat as much as 3-4 meatballs (fish-chicken- red meat) or 1 egg and 4 tablespoons of broad bean food (haricot bean, pea meal…)

VEGETABLES – FRUITS: 3-4 portions of fruit, 1-2 portions of raw and cooked vegetables

CEREALS: 4-6 tablespoons of pasta or bulgur pilaf or 1-2 bowls of soup and 2-4 middle-sized slices of bread

FAT – SUGAR: 4 tablespoons of fat (the amount in meals), 10-15 pieces of hazelnut-peanut or 2-3 pieces of walnut

Gebelikte Beslenme 01AMOUNTS OF PORTION:

1 PORTION OF FRUIT: 1 middle-sized apple / 1 middle-sized orange / one small bunch of grapes / 10-15 pieces of cherry or strawberry / a thin slice of watermelon or melon / 2 middle-sized figs

1 PORTION OF VEGETABLES: 4-5 tablespoons 1 CUP OF MILK: 200 ml milk

SAMPLE FOOD LIST


BREAKFAST:

  • 1 cup of milk
  • 1 egg or 1 matchbox of cheese
  • 1 dessertspoonful grape molasses, honey, or jaw
  • 1 orange, carrot, or tomato
  • 1 or 2 thin slice of bread

SNACK:

  • If desired, 1 portion of fruit


LUNCH:

  • 1 portion of vegetable food with meat or broad bean food
  • 1 portion of pilaf or pasta
  • 1 bowl of yoghurt
  • Salad
  • 1 or 2 slice of bread

SNACK:

  • 1 portion of fruit
  • 1 slice of pastry or cake

DINNER:

  • 1 portion of yoghurt soup, tarhana soup, or tomato soup
  • Meat, fish, or chicken as much as 2 or 3 meatballs
  • 1 portion of olive oil vegetable food
  • 1 portion of salad
  • 1 or 2 thin slice of bread

AT NIGHT:

  • 1 cup of milk