Description
Online Diet During Pregnancy
Pregnancy is one of the most challenging but enjoyable periods… One of the most important elements for pregnant women on this journey is food and nutrition! Thanks to the online diet, you can easily now work with your expert Sara KHEDR on this journey. There are many factors that you may encounter and need to pay attention to such as your nutrition and physical activity during pregnancy. There will be a specific designed list especially for you because you are a very special person. You can confidently and easily consult your dietitian Sara with the online diet in order not to make mistakes in these elements and to avoid confusion.
1. Start The First 3 Months Without Excess and Wrong Calories!
The first 3 months are very important and critic for a healthy pregnancy. small portions and frequent meals should be the rule here, unnecessary food consumption should be avoided considering that the amount of calories to be taken is not very different from the period just before pregnancy.
2. Increase Consumption of Foods Rich in Folic Acid!
To avoid possible risks of neural tube defect, folic acid supplementation should be started under your dietitian or doctor control from the beginning of pregnancy. A planned pregnancy can be continued until the 12th week of pregnancy by starting folic acid supplementation 1 month in advance.
3. Avoid Excessive Vitamin A Intake Before 7th Week of Pregnancy!
Researches made; show that daily consumption of over 10,000 Units (IU) of vitamin A may increase the risk of miscarriage. For this reason, the consumption of foods high in vitamin A, such as liver, should not be overdone. We warn our online clients about this and adjust their nutrition programs accordingly.
4. Make sure to check your iron warehouses!
Always inquire whether you have iron deficiency in your routine blood tests. Hemoglobin; provides the transport of oxygen in the blood to the tissues, and due to the lack of oxygen in the tissues, many undesirable problems such as weakness, fatigue, and appetite disorders be seen in the body. In order to prevent these, it will be useful to add foods such as iron-rich red meat to your diet, add a salad with lemon with high vitamin C content to increase iron absorption, limit the consumption of tea and coffee, by not consuming them immediately after meals and leaving a gap of 1-2 hours. .
*In case of any deficiency, iron supplements should be taken under the control of your dietitian or doctor.
5. Limit Caffeine Intake!
According to studies, high caffeine intake; may cause an increased risk of low birth weight infants and miscarriage. For this reason, care should be taken not to exceed 300 mg of caffeine consumption per day, that is, approximately 2 cups of coffee (although the caffeine content varies according to the type of coffee) during pregnancy. If you wish, you can choose coffee that does not contain caffeine, and if you have problems with caffeine consumption, you should consult your dietitian or doctor.
6. Avoid Shellfish and Processed Products!
These products, which have a high risk of toxic (poisonous) substance accumulation such as mercury, can harm both you and your baby. These toxins (harmful substances) accumulated in mother's body can pass through the blood to the fetus and cause adverse effects. For this reason, if you are going to consume fish, you should consume it in the form of grilling or steam cooking, which is the healthiest way, and instead of consuming processed packaged or canned products, you should prefer products that are natural or that you are sure of their production process.
7. Attention to Canned Consumption!
Also instead of canned foods that have a high risk of transmission of the 'colostridium botulinum ' microbe, which stand on the shelves for a long time; Taking care to consume fresh vegetables and fruits in the season is much more important in this period.
8. Don't Leave Your Meal Hours Late!
The time you eat your last main meal, dinner, is very important for your nutrition during pregnancy. Especially in the later months of pregnancy, the increased pressure due to the growing abdomen may cause heartburn, gastritis or reflux complaints. To prevent them; Arrange your dinner hours before, do not lie down immediately after eating, do not make rapid movements to bend and straighten, leave tea and coffee consumption for at least 30 minutes after the meal, avoid the consumption of fatty and fried foods. Avoid vegetables and fruits that will increase stomach acidity.
9.Probiotic Support is Much More Important During This Period!
A healthy gut means a healthy body. While this is the case in normal individuals, this is even more important in pregnancy. Studies are not only on intestinal health; It shows that the risk of allergies, the risk of diseases such as eczema-dermatitis is less in the children of mothers who consume probiotics regularly during pregnancy, and their immune systems are much stronger.
10. Hygiene Anytime, Anywhere!
Paying attention to nutritional hygiene during pregnancy; In order to be protected from food pathogens such as Listeria and Salmonella, it is necessary to stay away from contaminated food and beverages. For this; Consuming pasteurized milk, cooking meats fully and washing raw vegetables thoroughly by soaking them in vinegar water will minimize the risk of possible infectious diseases.
This was a simple overview of what I can be with you and help you during this long and enjoyable journey. Be with me, dear mother, trust us that you and your special fetus will be in safe hands.
