Nutrition is Crucial Even Before Pregnancy

Health organizations worldwide are actively promoting healthy pregnancy planning, recommending that both partners make dietary changes three months to a year before conception. This approach aims to improve fertility, support maternal health during pregnancy, and give the future baby the best chance for lifelong health.

Pre-Pregnancy Body Weight

Your body weight before pregnancy is one of the factors that can influence weight gain during pregnancy, the baby's health throughout gestation, and the mother's postpartum health. It's advisable to work on weight balance before pregnancy through smart eating and physical activity.

Diverse Diet

It is essential to maintain a diverse diet and include foods from the five major food groups listed below, in a variety of colors. The types of foods consumed within each group should also be diversified.

• Grains: Prefer whole grains, such as whole wheat and its products, whole grain bread, bulgur, couscous, whole wheat pasta, brown rice, barley, quinoa, brown potatoes, and more.
• Vegetables: It is recommended to eat at least four servings of various colored vegetables each day. Recommended vegetables include lettuce, cucumber, bell peppers, zucchini, tomatoes, carrots, and other vegetables available in markets and grocery stores.
• Fruits: It is recommended to eat two to four servings of fruits of various colors each day, such as oranges, pears, plums, melon, watermelon, grapes, and other fruits available in markets and grocery stores.
• Protein: Ensure that protein sources are low in fat. Protein-rich foods include yogurt, milk, cheeses, tofu, eggs, legumes, and their products, such as turkey, beef, chicken, and fish.
• Foods rich in fat: Avocado, olives, tahini, olive oil, canola oil, nuts, and seeds without added salt (e.g., pumpkin seeds and sunflower seeds).

Structured Meals

Eating regular, balanced meals is the best way to ensure your body gets all the necessary nutrients. Each meal should include at least three food groups from the list above.

Adequate Calcium Intake

Calcium is essential for both the mother and developing baby. It supports bone development, blood clotting, and muscle function. Good sources of calcium include dairy products (preferably enriched with calcium), cabbage, cauliflower, tahini, almonds, and sardines with bones. If you don't consume dairy, consider consulting with a dietitian for alternative sources of calcium.

Folic Acid Supplement

Folic acid is a vital component of DNA and is crucial during the early weeks of pregnancy. Women of childbearing age should take a daily 400 mcg of folic acid supplement, preferably three months before conception and throughout the first trimester. Additionally, foods rich in natural folate, such as leafy greens, citrus fruits, and legumes, should be included in your diet.

Limit Caffeine

Caffeine is a stimulant that crosses the placenta and may affect the developing fetus. Recent research suggests a link between excessive caffeine consumption and pregnancy complications, including miscarriage and low birth weight. Reducing caffeine intake is advisable before pregnancy. Be aware of withdrawal symptoms like headaches, fatigue, and irritability. It is recommended to avoid drinking energy drinks, Turkish coffee, and black coffee, which contain particularly high amounts of caffeine, and to limit the consumption of chocolate, coffee-based beverages, tea, cola, and cocoa (up to 3 cups per day).

Reduce Sugary Snacks and Sweetened Beverages

These foods are often low in nutrients and high in sugar, salt, and unhealthy fats. Reducing their consumption will help maintain a healthy weight and promote overall health.

Limit Artificial Sweeteners

During pregnancy, it is advisable to limit the consumption of artificial sweeteners found in various processed foods and drinks.

Reducing Salt and Monosodium Glutamate (MSG) Use

• Salt - It is recommended not to consume more than five grams (approximately one teaspoon) of salt per day, equivalent to 2,300 milligrams of sodium. This amount includes salt found in cooked food and purchased food. The salt content in purchased food products is listed on food labels as sodium (sodium). Excessive sodium/salt intake can lead to high blood pressure. As part of the recommended salt intake, all women, except those with overactivity of the thyroid gland, are advised to consume iodized salt, especially during the three months before and throughout the entire pregnancy. In any case of doubt, it is advisable to consult with the treating physician.
• Monosodium Glutamate (MSG) - It contains a large amount of sodium and is found in many food products: soup powders, soy sauce, teriyaki sauce, seasoning products, and spice mixtures (for example, a mixture for patties, grills, etc.). The ingredient list on food packaging often contains monosodium glutamate, marked as E-621.
  To reduce the use of salt or monosodium glutamate, herbs such as parsley, coriander, and spices that are not mixed with salt, such as onion, garlic, pepper, paprika, and cumin, can be used instead.

Alcohol Abstinence

There is no known safe level of alcohol consumption during pregnancy. It is best to avoid alcohol entirely before and during pregnancy to protect the developing fetus and the mother's health.

Recommendations for Partners

Men's health also plays a role in pregnancy, affecting both the developing baby and the mother. Partners should consume foods rich in selenium (such as fish, nuts, whole grains, poultry, eggs, and cottage cheese) and foods high in omega-3 fatty acids (such as walnuts, sardines, salmon, chia seeds, and flaxseeds). These nutrients are vital for sperm health and can contribute to a healthier pregnancy.
It is also recommended that partners reduce alcohol consumption and quit smoking. Smoking can affect sperm quality and increase the risk of complications in the mother and baby.