Pregnancy, Nutrition

Suggestions to Facilitate Healthy Eating During Pregnancy

Suggestions to Facilitate Healthy Eating During Pregnancy

What you eat while pregnant is important, but what you don't consume is also very important. If you are reading this article, you are probably “How to eat during pregnancy?” You have an idea about the answers to the question, but unfortunately, you cannot implement it. Or you have to stay away from certain foods for some reason, even though you want to.

We shared ways to make healthy eating during pregnancy easy and possible. Come on, don't despair!

1. If I cannot consume milk, will my calcium be deficient?

The biggest misconception is that milk equals calcium. Yes, your baby needs calcium, and milk is a real storehouse of calcium. But if you are lactose intolerant, you can replace milk with many other foods that contain calcium.

For example, green leafy vegetables, almond or soy milk, tofu, cereals, and broccoli are foods rich in calcium.

I can't drink milk, I can't stomach it.
The reason why you can't drink milk during pregnancy may be that you don't like milk or your stomach can't handle it. Then we have a mini list of calcium for you. Each serving given below contains approximately 300 mg of calcium. The daily calcium requirement during pregnancy is 1200 mg.

Nutrition list containing calcium for pregnant women who cannot drink milk
1/4 cup grated cheese
300 g hard cheese
1/2 cup pasteurized curd cheese
1 glass of buttermilk
1 glass of yogurt
1 glass of calcium-fortified orange juice
120 g canned salmon fish
90 g canned sardines
1/2 cup yogurt ice cream
3 tablespoons roasted sesame
1 cup cooked green vegetables (such as kale or turnips)
1/2 cup cooked fresh soybeans

2. I am disgusted with red meat, where should I get protein?

Not being able to eat red meat during pregnancy is a situation that many expectant mothers experience. Don't worry, fish and poultry also have plenty of protein and B vitamins.

But the thing to watch out for is to make sure you're getting enough iron. The only nutrient that poultry and fish cannot compete with is iron. Therefore, you can use iron pills in consultation with your doctor, or you can focus on iron-rich foods such as legumes, green leafy vegetables, nuts, and eggs.

3. Is a vegetarian diet unhealthy during pregnancy?

For the development of your baby, you need to eat foods rich in protein, calcium, vitamin B12, and vitamin D. Of course, as a vegetarian mom, your resources are limited.

4. Raw or undercooked eggs

In any of the nutritional recommendations during pregnancy, "Take this food less, consume this more." You won't find expressions like You need to consume all nutrients, including carbohydrates, in a balanced way. The fetus also needs the carbs you hate.

And if you cut back on complex carbohydrates, you'll also be deprived of fiber, which prevents constipation, and B vitamins, which reduce nausea and pregnancy skin problems.

5. How can I take care of my cholesterol during pregnancy?

We have good news for you: When you are pregnant, you are more protected against the atherosclerotic effects of cholesterol. Cholesterol, like carbohydrates, is essential for your baby's development. In fact, it is so necessary that it raises the cholesterol level in the body's blood by itself between 25% and 40% during pregnancy.

In consultation with your doctor, you can add scrambled eggs containing omega-3s to your pregnancy nutrition program. But of course, consult your doctor first.

6. I am addicted to junk food. What should I do?

We have a few suggestions to help you make a difference in your pregnancy nutrition list:

  • For example, if you are a working pregnant woman and you have your breakfast with pastries at work, make it a rule not to leave the house without having breakfast. Changing places is also very effective in changing your habits.
  • Plan ahead and stick to meal and snack times. Have the phone numbers of a few restaurants serving healthy food handy. Always have nuts and fruit in your bag.
  • Don't keep chips, candies, chocolate, or sugary and acidic drinks at home so that you don't have to eat them when you want and feel guilty afterward.
  • Replace harmful foods with healthy alternatives. For example, when you crave ice cream, you can prepare a drink with lots of fruit, milk, and ice.
  • Whatever you eat, your baby will eat too. So never forget about your baby, think about it, and if necessary, paste cute baby photos on the desk or on the refrigerator.

7. I try to eat healthily, but I eat out very often.

If it's about eating out during pregnancy, we have a few suggestions for you:

  • Choose whole-grain ones from the bread basket. Or ask the waiter.
  • Ask for a green salad as an introduction. Other options might be steamed seafood, grilled vegetables, and soup.
  • You'd better choose the soup from the vegetable-based ones.
    Pumpkin, tomato, lentil, and bean soups are a source of protein.
  • Make your main course choice of fish, chicken, and red meat. Not as sauced with meat; Also ask them to serve. Stay away from fries.
  • End the meal with fruit instead of dessert.

8. What do the products of the labels of the products I received mean?

  • The list of ingredients on the labels of food products is sorted from the most to the least found. For example, if sugar is at the top of the ingredient list, or if it comes up with different names like glucose or corn syrup more than once, stay away from that product.
  • For example, you can pay attention to whether the main ingredient of the breakfast cereal you buy is refined or whole grain.
  • In the nutritional values section, how much protein, carbohydrate, etc. in a portion of the product author is located.
  • Although some products say “Whole wheat, bran or honey” in large fonts, when you read the content, you can see that refined flour is used instead of whole wheat flour. Read carefully. Again, if sugar is at the top of the list and honey is written towards the end, don't buy that product.
  • Be wary of "fortified" or "enriched" products. It is much more beneficial to eat a bowl of porridge instead of cereal with lots of sugar and a little vitamin added.

9. Spicy and bitter pregnancy problem?

It's okay to eat hot and spicy foods while pregnant. In fact, peppers are useful in terms of being a source of vitamin C. If you don't have heartburn or indigestion, just keep going.

10. Are herbal teas harmful during pregnancy?

Are herbal teas harmful during pregnancy

Yes, experts do not recommend drinking herbal tea during pregnancy. Some are probably safe, but teas of herbs like a red raspberry leaf can trigger the onset of labor pains. Maybe you won't have to cut them all out of your life, but your doctor will tell you which ones.

It is also a matter of curiosity whether green tea can be drunk during pregnancy. Green tea is also not recommended as it reduces the effect of folic acid.

11. I am very fond of sweets, can I use sweetener?

At the end of the studies, there was no definite conclusion that using sweeteners during pregnancy is harmless. Therefore, do not use sweeteners without consulting your doctor.

12. Is it safe to eat fish during pregnancy?

You should consume fish for your baby's intelligence development. Fish, thanks to its Omega-3 content, is very, very effective in the development of the baby's brain. But sharks, swordfish, great mackerel, and tuna are high in methyl mercury. This in turn harms the developing baby's nervous system. Therefore, you should prefer fish such as salmon, sole, sea bass, haddock, trout, anchovy, and sardines.

!!! The information contained in this content is in no way a substitute for a doctor's advice. !!!

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