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Proper nutrition is the cornerstone of a healthy and balanced life, and it begins even before birth.
Proper nutrition serves as the foundation for a healthy and balanced life. During pregnancy, proper nutrition is particularly crucial. The body adapts to the development of the fetus and the breastfeeding process, as well as the growth of the uterine and placental tissues, and increased blood supply. A modest weight gain contributes to the health of both the pregnant woman and the fetus, reduces the risk of complications, and promotes a healthy delivery.
These nutritional recommendations pertain to healthy pregnant women. For women with special nutritional needs, such as diabetes, it is advisable to consult with their treating physician and a dietitian.
Pregnant women should keep the medical team informed about their health status and their unique dietary habits, such as a vegetarian or vegan diet, food allergies, digestive issues, or specialized diets.
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.
It is recommended to eat 3 main meals and 2-3 light meals (snacks) per day. Each meal should ideally consist of foods from at least three food groups (e.g., a slice of bread with avocado and tomato or chicken and potatoes with green beans).
The first meal of the day should be eaten shortly after waking up. The other meals should have a gap of approximately three to four hours between them, with the last meal at least two hours before bedtime.
Pregnant women sometimes experience symptoms such as heartburn and nausea. Consuming a variety of foods and frequent small meals, as well as eating well-cooked food even when experiencing discomfort, generally alleviates these symptoms and soothes the digestive system. Partial separation of food from liquids, consuming dry foods like low-fat crackers or pretzels, avoiding carbonated drinks, and refraining from oily and fried foods can also be beneficial.
It is important to adjust food quantities according to individual needs, depending on age, physical activity, height, weight, and health status.
Caffeine, as a stimulant, increases blood pressure, accelerates heart rate, and may interfere with the sleep patterns of both the pregnant woman and the fetus. It passes to the fetus through the placenta, and cannot be metabolized by the feuts.
Some studies have found a link between excessive caffeine consumption and miscarriages, birth defects, and low birth weight in infants.
It is advisable to avoid energy drinks and black coffee and limit intake of caffeinated sodas and other beverages or foods containing a high amount of caffeine.
Sweets, snacks, and sugary beverages mainly provide sugar, salt, and fat. It is recommended to reduce their consumption in general and during pregnancy, in particular, to prevent excessive weight gain.
During pregnancy and breastfeeding, it is recommended to reduce the consumption of artificial sweeteners. Artificial sweeteners are often found in "diet" food and beverages.
Salt is in all precooked food, restauraunt meals, snacks etc, with excessive sodium/salt intake raising the risk for high blood pressure.
Salt intake should be limited to five grams (approximately one teaspoon) daily, equivalent to 2,300 milligrams of sodium.
Monosodium Glutamate (MSG) contains a large amount of sodium and is found in many food products such as soup powders, soy sauce, teriyaki sauce, seasoning products, and spice mixtures, and is often marked as E-621.
Try infusing flavor to your food with natural herbs and spices that are not mixed with salt, such as parsely, corriander, onion, garlic, pepper, paprika, and cumin.
While cholesterol levels naturally rise during pregnancy, it is advisable to adjust your diet to prevent excessive increases.
Calcium is a crucial component for both women and developing fetuses. It is essential for bone development, blood and muscle system function, and maintaining healthy teeth. Therefore, during pregnancy, the body's calcium demand increases.
The primary sources of calcium include dairy products (preferably calcium-enriched). In cases where the fetus lacks calcium, it may draw from the mother's bones, potentially leading to bone weakening. Additional sources of calcium include broccoli, cauliflower, sesame tahini, full-fat, sardines with bones, and almonds.
For women who do not consume dairy products, consulting a dietitian is recommended.
During pregnancy, some women may experience constipation. Increasing dietary fiber intake, along with sufficient hydration, can help regulate digestive system activity and prevent chronic diseases. Fiber can be found in whole grains (e.g., oats and whole-grain bread), legumes, vegetables, and fruits. It is advisable to consume fiber-rich foods in every meal.
It is essential to ensure adequate hydration throughout pregnancy, with water being the recommended choice. Drinking water prevents dehydration and reduces the risk of developing urinary tract infections. It is recommended to drink water during meals and between them. The recommended water intake varies from woman to woman, depending on physical activity level and environmental conditions. Clear urine is an indicator of adequate hydration. It is advisable to aim for at least two liters of fluids per day.
During the fertile years, every woman is advised to consume 400 micrograms of folic acid daily as a supplement. Folic acid intake is particularly crucial during the three months before pregnancy and during the first three months of pregnancy, as it significantly reduces the risk of neural tube defects in the developing fetus.
Folic acid is a fundamental component of every cell in the body and is vital for DNA synthesis. During the early weeks of pregnancy, the baby's organs, including the brain, develop. At this stage, a defect in some cells could lead to a severe nervous system defect. Neural tube closure occurs around three to four weeks after fertilization, highlighting the importance of consuming folic acid before and during the early stages of pregnancy.
In addition to the folic acid supplement, it is recommended to consume foods rich in natural folate, found in legumes, citrus fruits, and green leafy vegetables.
Important Note: Natural folate does not meet the requirements for pre-pregnancy and early pregnancy, making it necessary to take folic acid supplements.
It is recommended to consume an iron supplement starting from the third month of pregnancy until six weeks after delivery, with a daily dosage of 30 milligrams. A combined supplement containing iron and folic acid can be taken unless the woman already has anemia at the beginning of pregnancy or before.
During pregnancy, women require more iron than usual due to increased blood volume and the need to provide the developing fetus with sufficient iron stores. Iron deficiency can lead to anemia, causing symptoms such as fatigue, weakness, headaches, shortness of breath, and an increased heart rate. Furthermore, iron stores are formed in the fetus during pregnancy and will support the baby in the early months of life.
In addition to taking an iron supplement, it is advisable to consume iron-rich foods from animal sources, such as lean beef, turkey, and especially red turkey, and plant-based sources such as legumes (e.g., beans, lentils), oats, quinoa, dried fruits, tahini, almonds, nuts, and iron-enriched breakfast cereals.
It is essential to note that consuming dairy, coffee, and tea can interfere with iron absorption from supplements and different foods. Therefore, it is advisable not to consume them together. On the other hand, vitamin C assists in iron absorption from supplements and plant-based sources, so it is recommended to take iron supplements with foods rich in vitamin C, such as citrus fruits, tomatoes, peppers, kiwi, melon, and cabbage.
Do not consume nutritional supplements of folic acid and iron without consulting a physician!
Attaining a healthy weight before pregnancy and achieving appropriate weight gain within the recommended range during pregnancy significantly increase the chances of a desirable pregnancy outcome. Adequate weight gain according to the woman's initial weight helps reduce the risk of high blood pressure during pregnancy, preeclampsia, gestational diabetes, cesarean section, and preterm birth.
Therefore, pregnant women are advised to be under the care of a healthcare provider, a lactation consultant, and a dietitian who monitors their weight, identifies improper nutritional conditions, and provides nutritional guidance accordingly.
