Healthy Nutrition During Pregnancy

Eating adequately and maintaining a balanced diet during pregnancy is crucial for preserving the mother's health in the long term and ensuring the baby's healthy birth and development. The baby receives all the necessary nutrients from the mother, and these nutrients are transferred from the mother to the baby through the placenta.

The average energy intake required during pregnancy should be around 2200-2500 calories. To meet this energy need, a variety of foods from all food groups should be consumed. The expectant mother should consume recommended proportions from major food groups such as the dairy group, meat group, vegetable and fruit group, bread and grain group, and the fat group. During this period, the importance of consuming minerals such as calcium, iron, and zinc, as well as vitamins B12, A, C, and D, and folate, becomes heightened. Therefore, the consumption of food sources rich in these minerals and vitamins also becomes crucial.


Experiencing a healthy pregnancy and having a healthy baby greatly relies on conscientious nutrition. During the period of pregnancy, here are points to be mindful of in every season regarding nutrition:

Rich sources of calcium such as milk, yogurt, and cheese should be consumed. Every day, make an effort to consume either 1 egg or a serving of meaty vegetables and legumes. Meals with a mix of legumes and bulgur should be consumed alongside vegetables and fruits rich in vitamin C. Regularly consume fresh vegetables and fruits that are in season, as they are rich sources of vitamins. Do not pour out the boiling water from vegetables, pasta, and legumes; it can be utilized. Instead of sugar, opt for molasses, which is rich in iron. Pay great attention to the cleanliness of your hands while preparing food. Thoroughly wash vegetables and fruits, and if necessary, soak them in vinegar water. To prevent anemia, avoid drinking tea with meals. If you desire tea, it can be consumed 1-2 hours after a meal and preferably in a diluted form. Avoid, if possible, ready-made fruit juices, sodas, and carbonated beverages. Opt for eating the actual fruit instead of drinking fruit juice. Raw and smoked meats and fish, processed salami, sausages, and even ready-made foods should not be preferred. Completely refrain from smoking and alcohol. Avoid places with cigarette smoke

• Ginger, Cumin (Zencefil, Kimyon)
• Strawberry (Çilek)
• Grain (Tahıl)
• Yogurt (Yoğurt)
• Grape Juice (Üzüm Suyu)
• Salmon (Somon)
• Red Meat (Kırmızı Et)
• Red Cabbage (Kırmızı Lahana)
• Aloe Vera (Aloe vera)
• Anise (Anason)
• Ginkgo, Ginseng (Ginkgo, Ginseng)
• Rosemary (Biberiye)
• Raspberry Leaf (Ahududu yaprağı)
• Basil (Fesleğen)
• Blueberry (Yaban mersini)
• Shark, Swordfish, King Mackerel, Sea Bass (Köpek balığı, Kılıç balığı, Kral uskumru, Levrek)
• Trout (Turna)