Hello, dearest mothers, I believe that you have read our nutritional writing during the 2nd month of pregnancy, that you have taken into consideration the suggestions and that your nausea is alleviated. At the end of the 3rd month, your appetite will begin to increase gradually. If you're reading this article right now, you don't need to panic, because you're in the right place! 🙂
Important Food Groups You Should Take During Pregnancy
During pregnancy, some foods may be disgusted. You may not like your favorite food during pregnancy. This is particularly the case. milk and dairy products It can be observed. In such cases, I would certainly ask you not to force yourself, but to substitute alternatives. For example; if you disgust from milk instead yogurt, buttermilk or kefir You can consume.
Milk and dairy products calcium, phosphorus, sodium, magnesium, potassium like minerals. Vitamin A, Vitamin B12, Vitamin B2 (riboflavin)) vitamins.
During pregnancy milk group It is important. The saturated fat content of milk and its products is quite high so I recommend that mothers who have a high weight before pregnancy and gain weight rapidly should consume milk products without fat or fat. But expectant mothers underweight or normal weight if she started pregnancyfull oil products they may prefer. Oil-free or low-fat products Our expectant mothers can support the deficit in fat loss with nutrients containing useful fats. For example; nuts, walnuts, almonds It can be consumed.
Problems such as constipation often occur later in pregnancy. Probiotics It is very important for our intestinal health. Our intestines are ours our second brain. Yogurt is very important during pregnancy because it is a very good source of probiotics.
Protein consumption during pregnancy is very important. The child needs group B vitamins to develop nerve development during pregnancy. Especially B12 and B6 for nerve development It is very important. Proteins have many functions such as growth of the baby in the womb and development of muscles.
Meat group protein, iron, zinc, phosphorus, magnesium, B12, B1, B6, vitamin A and vegetable protein sources It contains. Pregnant women during the day regularly protein they should consume. The best protein source in pregnancy red meat. Inadequate protein intake iron in mothers, B6 and B12 vitamin deficiencies can be seen.
In the early stages of pregnancy, meat and meat products may be disgusted again. This process can be periodic or continuous. You must not force yourself. Consult your doctor, especially if you can't consume any fish omega-3 support.
The most important fuel for the body carbohydrates. Carbohydrates are very important in pregnancy. It is wrong to completely remove carbohydrates from our lives for fear of losing weight. The important thing is to choose the right carbohydrate. The amount of carbohydrate taken is not only complex but also simple.
Complex carbohydrates, chemical structures and fibrous because they force us to work harder and energy is released in a longer time. Low glycemic index so that they stay full for longer. Simple carbohydrates are small sugar molecules that are easily digested in our body. Therefore, we should consume complex carbohydrates.
For example, 1 slice of white bread and cereal bread are of the same calorie, but cereal breads last longer full That's why whole wheat products we say that we should prefer.
Complex Carbohydrate Sources
- Brown Rice
Mothers who are in the third month of pregnancy, grain group it is sufficient to consume 5 servings during the day. You can distribute 5 portions to meals. Now I'll share information for your convenience?
1 slice of bread = 1 ladle soup = 3 tablespoons pasta / bulgur / rice = ¼ bagels
Yes, dear mothers, you do not need to cut down on any food you want. 5 servings You can complete. Don't limit yourself.
Realized via Facebook and Youtubenutrition in pregnancy You can watch our live broadcast.
Raw and cooked We have vegetables at the beginning of foods that must be consumed every day. The important point here is to consume the vegetables according to the season and wash them very well. Vegetables are fiber, vitamin and mineral stores. It is rich in vitamin C and Vitamin C increases iron absorption. Dark green leafy vegetables such as vitamin A, iron and folic acid are very important for pregnancy period nutrients are It contains. In addition to vegetable dishes, lemon salad support.
Most source of vitamins and minerals It is also important to consume the fruits during the season and during the pregnancy. Although fruit is a very good source of carbohydrates and vitamins portion amount enters simple sugar intake when not paid attention. Therefore, expectant mothers during pregnancy 3-4 servings fruit should not exceed.
Another point to be considered here is to consume a nutrient from the protein group next to the fruits. Why is that? Because fruit blood sugar too fast to raise and drop very quickly, we prefer a nutrient from the protein group, our blood sugar is balanced. Apples and milk can be a good alternative.
Below is the amount of fruit equal to one serving.
|Pineapple||1 Thin Slice|
|Pear||1 Small Size|
|Avocado||1/4 Small Size|
|Quince||1/4 Medium Size|
|Strawberry||12 Small Size|
|Apple||1 Small Size|
|Red plum||5 pieces|
|Green plums||10 units|
|Grapefruit||1/2 (half) Large Size|
|Fresh figs||1 Piece|
|Watermelon||1 Thin Slice|
|Melon||1 Thin Slice|
|Fresh apricots||4 pcs|
|Mandarin||2 Small Size|
|Banana (native)||1 Piece|
|Pomegranate||1/2 (half) Small Size|
|Orange||1 Small Size|
|Peach||1 Small Size|
|Grape||15 Coarse grain|
|New World (Maltese Plum)||6 Pieces|
Fat is one of the building blocks of the body and is required during pregnancy. The important point here is what oils we should use and how much we should use.
Oils can be collected in three groups.
Fats in fish, walnuts and almonds.
Sunflower and corn oil.
Olive oil and hazelnut oil are the most common sources.Important! It is enough to use 3 tablespoons of fat for 1 kilo of food.
3 months before pregnancy and at the beginning of pregnancy folic acid vitamin We all know the importance. Daily intake of 400-600 mcg (micrograms) folic acid seen in infantsneural tube defect It is prevented. Besides folic acid preparations green leafy vegetables If you consume your nutrition will be sufficient in terms of folic acid.
During pregnancy iron deficiency to minimize blood consuming nutrients is beneficial. For example; molasses, raisins, red meat, eggs. Another point that you should pay attention to is not consuming tea and coffee along with the food, this dururm affects the absorption of iron negatively.
What should be eaten during the 3rd month of pregnancy?
- During pregnancy almond, walnut, pumpkin seeds such as zinc resources. Zinc is very important for the baby's brain development.
- During pregnancy Vitamin B12 is an important vitamin for the development of the nervous system. Vitamin A and folic acid If it is not taken in sufficient amounts, there will be problems in the absorption of vitamin B12. Meat, fish, cheese, eggs are good sources of B12.
- Oathelps to keep satiated thanks to its dense fiber content. Moreover, it helps balance blood sugar and increases your energy. Especially in your late afternoon meal You can easily consume with fruit and milk.
Don't forget to leave your questions as comments. also question answer I answer all the questions you may have on our page.
Nutritionist Beyza Uyan