Experts, emphasizing that proper and balanced nutrition during pregnancy is the foundation of lifelong health for both the mother and the baby, stated that daily protein and carbohydrate intake should be consumed in appropriate amounts throughout pregnancy. Experts, highlighting that blood sugar fluctuations are extremely important for the baby's health, recommend consuming healthy carbohydrates and avoiding sugar.
Nutrition in pregnancy forms the foundation of the baby's lifelong health
Lecturer Funda Tuncer from Üsküdar Üniversitesi Faculty of Health Sciences, Department of Nutrition and Dietetics, evaluated the effects of nutrition during pregnancy on infant health.
Expectant mothers should pay attention to their nutrition
Lecturer Funda Tuncer noted that the mother's nutritional regimen and lifestyle during pregnancy are the foundation for both her own health and the baby's lifelong health. She stated, “During pregnancy, mothers should both meet their own needs by keeping nutrient stores in their bodies balanced and provide the necessary energy and nutrients for the baby's growth. Insufficient nutrition can lead to the development of anemia in the mother, low birth weight or growth retardation in the baby, and can also increase the risk of stillbirth.”
Adequate and healthy nutrition is necessary in the first three months
Lecturer Funda Tuncer said, “While there is no major change in energy and nutrient requirements during the first three months of pregnancy, the requirements increase further in later stages of pregnancy, in parallel with the baby's development and weight gain. However, in the first three months, the mother needs to have adequate and healthy nutrition in terms of nutrients.”
Daily protein intake should not be less than 70 grams
Lecturer Funda Tuncer noted that an average of 25 grams of additional protein is given to meet the increased protein requirements during pregnancy. She stated, “In the first 3 months of pregnancy, the requirement is at a low level (1 gram/day), and in subsequent months, the requirement increases further. However, at any stage of pregnancy, daily protein intake should not be less than 70 grams, and at least half of it should be provided from animal sources, which are high-quality protein sources.”
Beware of blood sugar fluctuations!
Lecturer Funda Tuncer emphasized that carbohydrate intake should not be less than 175 grams daily to meet the needs of both the baby and the mother during pregnancy. She said, “In addition to the amount of carbohydrates consumed, the type of carbohydrate chosen is also important. Blood sugar fluctuations occurring due to the consumption of high-sugar foods during pregnancy can lead to the baby being born with a high birth weight and an increased risk of developing chronic diseases such as obesity and diabetes later in life. Therefore, during pregnancy, especially in the last 3 months, it is recommended to avoid sugary foods and consume whole grains, whole wheat bread, bulgur, legumes, and low glycemic index vegetables and fruits.”
Care should be taken with vitamin and mineral intake
Lecturer Funda Tuncer noted that the increased blood volume and new cell synthesis during pregnancy increase the need for certain vitamins and minerals, and added the following:
“Deficiencies in nutrients such as especially vitamin A, vitamin D, folate, iron, calcium, and magnesium cause developmental problems in the baby. Folate is crucial for the normal development of the baby's spinal cord, brain, and skull in the first month of pregnancy. Insufficient folate intake is associated with an increased risk of cardiovascular diseases, preeclampsia, and neural tube defects. Therefore, women planning pregnancy should ensure a folate intake of 400 mcg through diet or supplementation starting 3 months prior, and 600 mcg during pregnancy to prevent neural tube defects.
All food groups should be consumed
In addition, a 60 mg elemental iron supplement is recommended to meet iron requirements throughout pregnancy. Furthermore, to meet other vitamin and mineral requirements, all food groups should be utilized, and especially the consumption of vegetables, fruits, and dairy products should be adequate. If a vitamin and mineral deficiency is detected in the mother by blood tests, supplements can be taken under the guidance of physicians.”
Beware of pica!
Lecturer Funda Tuncer noted that in the early stages of pregnancy, aversion to food or cravings may occur due to hypersensitivity to taste and smell and hormonal changes. She added, “In addition, it is necessary to be careful about pica, which means eating non-food substances. Factors such as hunger, stress, and micronutrient deficiencies play a role in the development of pica.”
Can nausea and vomiting be prevented?
Lecturer Funda Tuncer stated that nausea and vomiting, frequently observed in the mornings, are a common problem in the early stages of pregnancy. She said, “For mild nausea, consuming small amounts of food at frequent intervals, restricting spicy and fatty foods, and consuming lean, dry, and salty foods such as rusks, roasted chickpeas, and salted crackers can reduce nausea and provide relief. Additionally, vitamin B6 supplementation and ginger consumption have been noted to alleviate nausea.”
Caution should be exercised with herbal tea consumption
Lecturer Funda Tuncer emphasized that another point to consider during pregnancy is the use of herbal teas. She stated, “Since herbal teas and herbal products can have drug-like effects in the body, the consumption of herbal teas such as ginger, raspberry leaf, peppermint leaf, and rosehip is limited to 2-3 cups a day; while the consumption of chamomile, mulberry, bay leaf, marshmallow flower, chicory, and senna teas is considered potentially harmful. Additionally, it is recommended to avoid processed meat products and alcohol consumption throughout pregnancy and breastfeeding, and to limit caffeine intake to 200 mg.”
Foods made from raw milk and raw meat should not be consumed
Lecturer Funda Tuncer also added that to avoid bacterial infections that could harm the baby's development during pregnancy, one should refrain from consuming fresh cheeses made from raw milk, undercooked eggs, foods made from raw milk and raw meat, cold cuts like salami, and unwashed vegetables and fruits.