Nutrition during pregnancy

Nutrition during pregnancy

The most interesting topic for most women newly learning about her pregnancy is nourishment. Women think about corect and balanced nourishment for development of their babies. But they should remember that their babies’s growth, healthiness, mental, physical and intellectual development depend on mothers’ health and how balanced they are nourished.  The woman’s pre-pregnancy physical development, age, nourhsment and life are most important factors which will protect both baby’s and mother’s health.

During a normal pregnancy, a mother’s gaining approximately 9-12 kg in weight is enough. For this, a pregnan woman needs additionally receive 20 g protein, 15-20 mg iron, 500 mg calcium as well as in average, energy of 300-400 calories a day.

Let’s see nourishing food elements to be consumed frequently during pregnancy.


In order to meet need in protein as increased during pregnancy it is recommended to ged nourished with meat, milk an milk produces, egg, fish, leguminous plants (bean, lentil) rich in protein.  Proteins are divided into two types such as animal and plant origin, and should be consumed equally. Furthermore, fish possess omega 3 and omega 6 oil acids in addition to protein that are positively affecting substances.


Calcium is a mineral necessary for development of your baby’s bones.  In pregnancy, you need to receive calcium twofold more than you need in normal times. Food rich in calcium includes cheese, milk, yogurt and vegetables with green leaves. In order to protect against brucellosis, pay attention to consume pasteurized milk and cheese to be hygienic.


During pregnancy it is important to consume food rich in iron. Because a pregnant woman may experience anaemia due to lack of iron. Anaemia may cause slack, tachycardia, weakness, sleepiness in pregnant women. Food rich in iron include the first liver, beef, mutton, then buckwheat, apple, pear, date, fig and nuts.

4-Vitamin C

C vitamin is required for absorption of iron from intestine and for other biochemical processes. This vitamin is contained in orange, lemon, red and green pepper, grapefruit, cauliflower, cabbage, some fresh fruit and and vegetables.

5- Folic acid

It is very important for development of the baby’s central neurous system especially, from first weeks of pregnancy. As it is not accumulated in body and expectant mothers need it more than in normal, it should be taken daily. This is contained mainly in spinach, beech, nuts, cauliflower, bread having bran