{"id":49256,"date":"2023-10-23T13:01:26","date_gmt":"2023-10-23T10:01:26","guid":{"rendered":"https:\/\/www.bebek.com\/en\/?p=49256"},"modified":"2023-11-28T23:14:00","modified_gmt":"2023-11-28T20:14:00","slug":"healthy-eating-during-pregnancy","status":"publish","type":"post","link":"https:\/\/www.bebek.com\/en\/healthy-eating-during-pregnancy\/","title":{"rendered":"Healthy Eating During Pregnancy"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Hello! Today we will be going over an important matter for future mothers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You are all aware that you have to eat well and have a balanced diet for your baby\u2019s growth and development as well as preserve your health during this time. However, how much of the weight gained during pregnancy actually goes to the baby? Should we eat for two during pregnancy? Which nutrients actually support the baby\u2019s growth? What are these nutrients? How to make the baby gain weight during pregnancy? Let\u2019s deep dive!<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bebek.com\/en\/healthy-eating-during-pregnancy\/#Where_does_the_weight_gained_in_pregnancy_go\" title=\"Where does the weight gained in pregnancy go?\">Where does the weight gained in pregnancy go?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bebek.com\/en\/healthy-eating-during-pregnancy\/#Foods_That_Help_the_Baby_Gain_Weight_and_Support_Its_Development_During_Pregnancy\" title=\"Foods That Help the Baby Gain Weight and Support Its Development During Pregnancy\">Foods That Help the Baby Gain Weight and Support Its Development During Pregnancy<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Where_does_the_weight_gained_in_pregnancy_go\"><\/span><b>Where does the weight gained in pregnancy go?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Taking into account that your baby is about 3.5kgs after birth;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The baby: 3.5 &#8211; 4 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Placenta: 0.5-1 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Amniotic Liquid: 1 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breasts: 0.5 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Uterus: 1 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase in maternal blood volume: 1.5 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat Storage: 3 kg or more<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased muscle tissue and intracellular fluid: 2- 3.5 kg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total is around 12.5 kg<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Foods_That_Help_the_Baby_Gain_Weight_and_Support_Its_Development_During_Pregnancy\"><\/span><b>Foods That Help the Baby Gain Weight and Support Its Development During Pregnancy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Foods that Benefit the Baby During Pregnancy:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Your baby had already started and completed the fastest development stage before you even realised you were pregnant. The most important developmental pieces, especially cognitive development, have already started. This is why planned pregnancies are important and beneficial. For example, it\u2019s recommended to take folic acid supplements before getting pregnant.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, maintaining a healthy diet is crucial for your baby to grow healthily. A woman who is pregnant should take 300 more calories compared to one who is not. So, you don\u2019t have to eat for two during pregnancy. A cup of milk, a fruit, a slice of bread or a meatball would be sufficient for that extra 300 calories.<\/span><\/p>\n<blockquote><p><b><i>How you eat determines what your baby eats. Baby feeds from the mother.<\/i><\/b><\/p><\/blockquote>\n<p><span style=\"font-weight: 400;\">Now let&#8217;s look at the foods that will help your baby gain weight and especially support their brain development.<\/span><\/p>\n<p><b>Egg<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The egg is the most important protein after breast milk. It is rich in vitamins and minerals and has an important place in pregnancy. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg has lutein, an antioxidant, that plays an important role for a healthy pregnancy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Egg has about 25mg of folic acid. Folic acid prevents defects at birth and brain diseases. To ensure the proper development and weight gain of your baby during pregnancy, it is advisable to incorporate a boiled egg into your breakfast.<\/span><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are unable to consume eggs in boiled form, you may prepare a vegetable omelette with a teaspoon of oil. This way, you will increase your fibre intake and potentially extend your satiety period.<\/span><\/li>\n<\/ul>\n<p><b>Spinach<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach contains iron, vitamin C, and folic acid, which support the development of your baby&#8217;s spine. Additionally, spinach aids the expectant mother in coping with infections.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Spinach is a natural source of folate. To ensure the proper development and weight gain of your baby during pregnancy, consider incorporating spinach into your diet.<\/span><\/span><\/li>\n<\/ul>\n<p><b>Fruit and Vegetables<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to incorporate vegetables and fruits into every meal in your daily diet. During this period, it is crucial to consume foods that are rich in vitamins and minerals and maintain a high-fiber diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a generous serving of salad to each of your meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For your snacks, consider consuming a medium-sized banana. Bananas are rich in potassium, which supports the development of your baby&#8217;s muscles and skeletal system.<\/span><\/span><\/li>\n<\/ul>\n<p><b>Walnut<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The omega-3 fatty acids found in walnuts support the development of the baby&#8217;s eyes and brain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A serving of walnuts consists of 2 whole walnuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regular consumption of walnuts during pregnancy can reduce the risk of inflammation in blood vessels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Due to its rich protein and fibre content, walnuts can prolong your satiety, helping you stay full for longer. Walnuts also contain the necessary copper mineral for your baby&#8217;s development.<\/span><\/span><\/li>\n<\/ul>\n<p><b>Dairy Products<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Expectant mothers who wish to promote their baby&#8217;s growth and ensure adequate weight gain should include dairy and dairy products in their daily diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy and its derivatives are particularly rich in calcium, which is crucial for the developing bones of the baby.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alongside your main meals, make sure to incorporate a serving of yoghurt. For your snacks, opt for foods with a high probiotic content, such as kephir, to facilitate digestion. If you cannot consume kephir plain, you can mix it with fresh fruits and blend it for a delicious and nutritious treat.<\/span><\/span><\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-49023 size-full\" src=\"https:\/\/www.bebek.com\/en\/wp-content\/uploads\/2023\/10\/Healthy-Eating-During-Pregnancy-1.jpg\" alt=\"\" width=\"1200\" height=\"628\" \/><\/p>\n<p><b>Pumpkin Seeds<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron deficiency is a common issue during pregnancy, and one way to address this problem is by consuming foods high in iron content.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pumpkin seeds contain 8.8 mg of iron per 100 grams and are also an excellent source of zinc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">In your daily diet, you can easily incorporate pumpkin seeds by adding them to your morning oatmeal or blending them into snacks or beverages.<\/span><\/span><\/li>\n<\/ul>\n<p><b>Meat<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the pregnancy progresses, especially after the 20th week, you should slightly increase protein intake. About 100 grams of meat provides around 20 grams of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat and meat products are rich sources of iron, which supports the development of your baby.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish, on the other hand, promotes both brain development in your baby as well as their eyes. It is recommended to consume fish at least two times a week, but make sure to avoid bottom-dwelling fish. When preparing fish, opt for baking or grilling as a cooking method.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For weight control, we do not recommend frying.<\/span><\/span><\/li>\n<\/ul>\n<p><b>Other Foods You Should Eat for Your Baby&#8217;s Development &amp; Weight Gain in the Womb<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentil\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green Leaf Vegetables\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kiwi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybean<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flaxseeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some expectant mothers, fearing weight gain, may consider eliminating bread and rice from their diets during pregnancy. However, it&#8217;s important to note that your body still requires the vitamins and minerals that come from these grains during pregnancy. So, completely cutting out bread or rice is not the right approach. What we should be mindful of is opting for whole-grain products. <\/span><span style=\"font-weight: 400;\">If you prefer not to consume bread with your meal, you can consider having 3-4 tablespoons of rice <strong>as a slice of bread is equivalent to 3-4 tablespoons of rice.<\/strong><\/span><\/p>\n<p>If you have any questions, concerns, or would like to share your experiences related to pregnancy and nutrition, please don&#8217;t hesitate to leave a comment below. We are here to support you and provide answers to any inquiries you may have.<\/p>\n<p>Your journey through pregnancy is a remarkable one, and we wish you all the best as you embark on this beautiful adventure. Stay well, stay healthy, and take care of yourself and your little one.<\/p>\n<p><span style=\"font-weight: 400;\">Have a healthy day!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hello! Today we will be going over an important matter for future mothers. You are all aware that you have to eat well and&#8230;<\/p>\n","protected":false},"author":77162,"featured_media":49257,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[476,505,483],"tags":[569,567,566],"class_list":["post-49256","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pregnancy","category-food-nutrition-during-pregnancy","category-health-wellness-in-pregnancy","tag-play","tag-pregnancy","tag-sleep","article","has-background","has-excerpt","has-avatar","has-author","has-date","has-comment-count","has-category-meta","has-read-more","thumbnail-"],"_links":{"self":[{"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/posts\/49256","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/users\/77162"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/comments?post=49256"}],"version-history":[{"count":1,"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/posts\/49256\/revisions"}],"predecessor-version":[{"id":49259,"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/posts\/49256\/revisions\/49259"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/media\/49257"}],"wp:attachment":[{"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/media?parent=49256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/categories?post=49256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bebek.com\/en\/wp-json\/wp\/v2\/tags?post=49256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}