If I ask a mother, “When did you take good care of yourself?”, she always mentions pregnancy. if I ask, “And when did you not take care of yourself at all?” she immediately mentions the puerperium and breastfeeding. Even though everyone’s story is different, we all share common moments of beauty and fatigue. Let’s talk about how we can better experience these beautiful and unforgettable moments in this article.
Now I’ll start from the beginning, from the moment you got the news! The test was positive! You’re pregnant! Congratulations. ! For those who ask, what should I eat while pregnant, how will this pregnancy nutrition be?
10 golden rules of pregnancy nutrition;
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Drink good water;
The first priority in pregnancy nutrition is to drink good water. Water is at the top of everything and the metabolism always needs it for everything to work properly. So drink 1 glass of water while reading this article. Then another glass… because I will recommend you to drink about 2-3 liters of water a day during pregnancy. In recent periods, the amount of water may decrease in case of urinary incontinence, but when you are at home, take care to drink good water again.
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Fresh fruit and vegetables are essential;
When I prepare a nutrition program for pregnant women, I like to start with vegetables. Antioxidants are the protectors that can protect us against diseases, work for our immune system, and carry out the cleansing work of the body. At the same time, fiber is number one in cleansing. That’s why every pregnant woman should benefit from vegetables and fruits in season. Just try not to eat more than 2-3 fruits a day while pregnant, as fruit also contains sugar.
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It must be quality protein;
Protein is very valuable for muscles and bones. We need to be sending quality proteins to our baby as it grows. So, what should I eat when I am pregnant? If you ask which protein sources are good; I would say to maintain a balance with fish 2-3 days a week, red meat 2 days, chicken 1-2 days and legumes 1 day. Fish can be more, but the balance of everything is important. Take care to choose your meat and fish from reliable places.
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Let’s not forget calcium!
We are not in the habit of drinking milk, and we eat yogurt if it goes well with food. When you eat yogurt with dolma, you may not think of eating yogurt with cabbage, but now that we are pregnant, we should not forget the foods that should be eaten while pregnant. For this reason, try to get 3 servings of dairy products a day. You can consume 1 glass of milk, 1 bowl of yogurt and 1 glass of buttermilk a day.
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Fats are very valuable!
In a healthy eating program, you may think that it is better to eat lean. Some people may try to eat a fat-free diet when they are pregnant to avoid gaining too much weight. Don’t be afraid of fat, love it. But which one? And how much? Fats are the most valuable nutrients that give us energy and play a major role in the nervous system and vitamin absorption. Fats from vegetable oils and nuts, especially olive and olive oil, will be your friends in this period.
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Bring on the whole grains!
We should prefer cereals with a low glycemic index and high vitamin-mineral content in a healthy nutrition program for pregnant women . Products made from whole flour, whole rye bread, oats, whole wheat bread, whole wheat pasta, noodles, bulgur should be at every meal and in appropriate amounts. As long as you do not choose the white grains, which are our biggest source of energy, and as long as we do not exaggerate the amount of brown ones, bread or bread substitute grains will be very good for you in this period.
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Have a snack!
“I lost my willpower during pregnancy! You can normally stop without snacks, but the appetite part changes a little during pregnancy. How can I control my appetite during pregnancy? Do not be angry with this change made by hormones, understand your body and accompany it. Snacks help you control your appetite and sugar. 1 meal in 3 hours will do you good. How about snacking on some walnuts or almonds in between?
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If there are cravings ..
Although the exact causes of cravings are still unknown, some people experience it while others don’t crave for anything. I told you… everyone’s story is different… but if you say that I crave and can’t stop myself, let me warn you right away. Whether you eat 1 portion of baklava or 5 portions, it will not end and tomorrow you may crave lemon tarts, the next day pickles and the next day ravioli. So, to summarize, when you crave something, don’t overdo it, taste 1 bite, accompany it for a while and leave it. Don’t think that the more you eat, the fuller you will be.
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Support may be required!
Even though you try to eat everything, the need increases during this period. Even though the baby gets everything it needs from you, the mother can be weak and weak after giving birth. We do not want this to happen and we say that all kinds of support for the mother is a must. In other words, I recommend you to use additional pregnant women-specific vitamins, omega 3 and probiotics during pregnancy. Do not take them without asking your doctor and dietitian.
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Know what you eat!
Do not eat any food that you do not know what is in it. Do not say that herbal teas are fine. Do not say that my friend made it or my neighbor cooked it and eat it immediately. Eat with an awareness of what you are eating. Try to choose the most natural and the best. Sweeteners, additives, over-salted products, fried foods, burnt and overcooked meats, creams, raw foods, raw meats are things you should avoid while pregnant.
How Should I Eat During Breastfeeding?
I hope you had a good pregnancy period. If you have paid attention to what to eat and drink while pregnant, I should say right away that you will have a better breastfeeding period.
What should nursing mothers eat?
As we take care of our nutrition when we are pregnant, let’s continue in the same way during breastfeeding. But does it work? Of course not! Because sleepless nights with our little baby can sometimes make us forget to eat. It’s normal… Calm down, don’t be afraid and don’t worry. Everything can be fixed if you want it to be. Even if we don’t eat regularly every 3 hours like when we were pregnant, if we pay attention to some issues, we can manage to take better care of ourselves.
Nutrition during breastfeeding;
- Drink 3-4 liters of water a day
- Eat fresh vegetables at every meal
- Eat 2-3 fresh fruits a day
- Keep snacking even if you can’t have a main meal
- Do not cling to sweets and pastries. Try to control your sugar and appetite by eating regularly.
- You can drink buttermilk, kefir, lactose-free milk in between.
- Prepare to eat immediately when your baby is sleeping.
- In the first months, night breastfeeding can make you very hungry. Keep snacks such as breadsticks and milk by your bedside.
- Choose whole grain foods.
- If you do not have time to cook meat for a meal, try to eat vegetables with minced meat.
- Dry legumes cause gas in some babies, but not in all babies. Yes, anything that gives you gas can also give them gas, but try it once in a while.
- Remember to add olive oil to your meals and salads.
- Instead of snacking on a dry biscuit, if you put olive oil in a bowl, dip whole wheat bread in olive oil and snack on cheese and tomato, you will have a better quality meal.
Suggestions to increase breast milk;
- 1 glass of milk (for those who have gas, lactose-free milk is fine)
- Yogurt with every meal (2 times a day) (1 can be probiotic or you can add powdered probiotics and make your own probiotic-rich yogurt)
- Vegetables at least 3 times a week (morning: parsley, tomatoes, peppers, lunch: vegetable dish, evening: salad with fish) (especially greens support milk formation, but those with a lot of gas problems can make their meals better quality with cooked green vegetables. Spinach and chard 2-3 days a week)
- 1 egg and 1 slice of cheese in the morning (eggs are a must! You will see how good it is)
- 100-200 g fish, chicken or red meat (grilled, baked, with vegetables) at one meal.
- Whole wheat bread, 1-2 slices at every meal.
- Bulgur, whole wheat pasta and wheat (not pies, pastries, baklava! Bread or bread substitutes should be your best friends during breastfeeding)
- 3 fruits every day (different fruits each time)
- At least 3 liters of water. The need increases during this period. It can increase, not decrease!
- a nut plate with 2-3 walnuts 2-3 almonds 2-3 hazelnuts (during the day if possible, not too late in the evening)
- Olive oil… on food, in salads or on tomatoes, but always!
- Tahini promotes milk formation, but if you consume too much of it because of the calories, you may gain weight. All you need is 1 tablespoon of tahini or 1 slice of tahini halva every morning. No need for more.
- Dried black-eyed peas, lentils, chickpeas, bulgur are also very valuable for this period, if there is no gas problem, consume 2-3 days a week. You can also add them to soups and salads.
Is it possible to diet while breastfeeding?
My first word to moms who want to lose postpartum weight is this. Easy… slow… enjoy it! How many times in your life will you live this moment? Now is not the time for strict dieting. And indeed, with a proper nutrition program during breastfeeding, weight loss happens spontaneously and at the speed it should be. For some, it can be 3-4 kg per month, for others it can be 1 kg per month. The numbers are different for every body, but weight loss occurs naturally according to the needs of the mother and the baby. Because these fats stored by the mother are useful in milk formation. Some of it may need to remain until the end of breastfeeding, but this does not mean gaining weight while breastfeeding. Avoid strict diets for the first 6 months as your baby will be exclusively breastfed. If you say I have to start a diet, I have gained a lot of weight, a weight loss program can be entered into after the 6th month at a speed that does not reduce breast milk. This should be specially prepared for you. Any weight loss diet is not the same as breastfeeding weight loss. after 1 year of age, you can switch to a diet that will accelerate weight loss. When breastfeeding is over, you will have more freedom in terms of dieting and it will actually make it easier for you to lose weight as hormones return to normal.
Dietitian
Güneş Aksüs