How Should Nutrition Be During Pregnancy?

An expectant mother should make changes to this eating style at least 3 months before becoming pregnant and continue throughout pregnancy. Ready-made foods, packaged foods, and fast food should be avoided.

Breakfast Recommendations

It is recommended that pregnant women eat quality organic numbered eggs, a whole avocado, plenty of arugula or dill, olives, tahini and freshly cracked walnuts, raw almonds for breakfast. Fruits with low glycemic index such as green apple, blueberry, pear, and quince can be consumed on top.

When Experiencing Nausea

If you have nausea when you wake up in the morning, after drinking water with ginger and lemon to relieve the nausea, once your nausea passes and you feel hungry, you can have your breakfast with high protein foods such as eggs, oats, olives, and cheese. If you don't have a special gluten sensitivity, you can consume two slices of whole wheat bread.

Snacks

If you're going to eat fruit as a snack, you should consume it with boiled oats, homemade yogurt, almonds, and walnuts.

Fish Consumption

Salmon is normally a very fatty fish with a very high Omega 3 ratio, but since they are mostly farm-raised, they carry the risk of heavy metal and toxin accumulation.

Dairy Products

Prefer goat milk, buffalo milk, homemade yogurt prepared with probiotic yeast, and goat rennet cheese.

Protein Sources

The best plant-based protein sources are legumes such as green lentils, dried beans, mung beans, dried black-eyed peas, and chickpeas.

Calcium Sources

Milk may be a suitable food for growing children, but adults can get much more calcium from raw greens, almonds, tahini, and sardines instead of milk.

Beverages

Drink plenty of water, herbal teas with fruit can be consumed. Coffee should be consumed as little as possible because it impairs calcium absorption from the intestine. Freshly squeezed fruit juices can cause excessive sugar loads, so it is healthier to consume the fruit itself with its pulp.

*This article is for general informational purposes. Please consult a healthcare professional for personal health decisions.*