Processed Meat Products

Processed meat products such as sausage, salami, hot dogs, and pastrami, although they undergo heat treatment and do not carry the risk of microorganisms, contain high levels of salt, and consequently, high sodium content. Excess sodium can lead to high blood pressure and kidney problems during pregnancy.

Bottom-Dwelling Fish

Although fish consumption during pregnancy can be highly beneficial due to its unique content of Omega 3 and Omega 6 unsaturated fatty acids, not every type of fish is suitable for consumption during your pregnancy.

In particular, bottom-dwelling fish and shellfish such as mussels carry a high risk of heavy metals and mercury. If consumed, they can negatively affect your baby’s neurological development by passing through the placenta.

Instead of bottom-dwelling fish, you can safely opt for surface-dwelling fish such as anchovies, horse mackerel, bonito, and mackerel when they are fresh.

Green Tea and Sage Tea

Some herbal teas are not recommended during pregnancy because they contain caffeine and may disrupt the uterine structure. Green tea and sage tea fall into this category of tea to avoid. You can opt for calming teas such as lemon balm, chamomile, or linden to alleviate digestive problems.

Raw Foods

Due to the risk of containing microorganisms, it is essential to avoid consuming raw meat, eggs, unpasteurised raw milk, and products made from this raw milk during pregnancy. The risk of infection from raw foods is a threat to both your and your baby’s health.

Caffeine

Excessive caffeine consumption during pregnancy can increase the baby’s heart rate and cause changes in respiratory activities. During pregnancy, you should limit your caffeine intake to no more than 200 mg per day. For example, you can drink one cup of filter coffee per day. 

Liver

The liver is a very rich source of vitamin A. Excessive intake of vitamin A during pregnancy increases the risk of birth defects and negatively affects the baby’s development. Therefore, you should avoid consuming liver during this period.

Liquorice Root

According to research, consuming excessive amounts of liquorice root during pregnancy has been associated with behavioural disorders and low IQ in babies. The active ingredient in liquorice root, glycyrrhizin, has been found to stimulate cortisol transfer to the baby and affect mental development during childhood.

Fruit Juice

High-sugar foods make it difficult to control weight gain during pregnancy. Especially since 3-4 servings of fresh fruit are used in the preparation of fruit juices, drinking fruit juice can lead to excessive fruit consumption. Additionally, like sugary and acidic drinks, fruit juice has a high glycemic index, causing your blood sugar to rise rapidly.

During this period, we recommend choosing the fruit itself instead of juices and opting for healthy choices such as mineral water, buttermilk, or kephir instead of sugary beverages.

Sugary Foods

During this period, to keep your weight gain under control, you should limit the consumption of sugary foods as much as possible, just like sugary drinks. To curb your sweet cravings, you can consume dried and fresh fruits as snacks and add cinnamon to milk and yoghurt.

If you’re considering getting pregnant, your first step should be to visit a gynaecologist and undergo the necessary blood tests. Alongside the test results, you should start taking supplements as recommended by your gynaecologist.

Getting pregnant has become increasingly challenging nowadays. One of the main reasons is incorrect nutrition and excess weight. If you have a pregnancy plan and you’re overweight, losing excess weight initially will significantly increase your fertility.

How Should You Eat Before Getting Pregnant?

If you’re considering pregnancy, the second step is to establish a healthy eating routine. Individuals who don’t eat healthy and balanced meals may experience deficiencies in vitamins and minerals. Consuming processed foods can reduce fertility due to vitamin and mineral deficiencies caused by unhealthy eating habits.

Firstly, you should create a nutrition plan for yourself. You should have regular main meals and snacks. Try to eat at the same time every day. Include B vitamins and all other vitamins that increase fertility in your daily diet.

Research has shown that foods rich in magnesium and zinc increase the likelihood of pregnancy. Walnuts, almonds, and leafy green vegetables are rich sources of magnesium. Red meat, poultry, shellfish, nuts, and dairy products are rich sources of zinc. 

During this period, you can start brisk walking three days a week for 45 minutes. Also, try to drink 2.5-3 litres of water throughout the day.

Studies have found that women who consume high-glycaemic-index foods have lower fertility rates than those who consume low-glycaemic-index foods. The glycaemic index is a numerical value assigned to carbohydrates based on the glycemic responses they produce in the body. White flour, products made from white flour, and white bread have a high glycaemic index. Therefore, it’s recommended to choose whole grain products during this period. Consumption of simple carbohydrates should be limited during this period.

Last but not least, try to avoid stress as much as possible.

6 Foods to Help You Get Pregnant

Dark Leafy Green Vegetables

Dark leafy green vegetables contribute to fertility due to their high iron and antioxidant content. These types of vegetables will be your greatest ally during pregnancy. Spinach, lettuce, rocket, broccoli, and other dark leafy greens are high in folate. Folate is a B-group vitamin. You can include these vegetables in your salads, sandwiches, and meals. Adding lemon to greens helps the body absorb iron better.

Eggs

Eggs are one of the most important sources of protein and are the highest quality protein after breast milk. Eggs contain amino acids that our bodies cannot produce and must be obtained externally. Therefore, egg consumption increases fertility. 

Lentils

Lentils are a source of folic acid, making them one of the best foods to increase fertility. Folic acid plays a role in improving reproductive cycle health. It also strengthens your immune system and protects your body from cancer.

Garlic

Garlic is rich in B vitamins and selenium. Selenium is crucial for increasing fertility. Additionally, garlic helps prevent chromosome problems that can result in early miscarriage. Garlic is especially recommended to be consumed raw.

Milk and Dairy Products

Milk and dairy products contain essential minerals such as calcium, phosphorus, sodium, magnesium, potassium, and vitamins such as A, B12, and B2. Being an important source of minerals and vitamins, milk and dairy products are rich in calcium, strengthening your bones. Therefore, choosing milk, buttermilk, or kephir from the protein group for your snacks and consuming fruit alongside them contributes to your fertility and helps balance your blood sugar.

Banana

Bananas are rich in vitamin B6. By reducing testosterone levels, they increase the chance of getting pregnant. Bananas help eggs develop more healthily. You can consume bananas alone as snacks. For breakfast, oatmeal, milk, and bananas can be a good alternative.

In addition to these foods, apples, salmon, flaxseed, celery, asparagus, carrots, avocados, and other foods also help increase fertility. You can include all these foods in your daily diet. However, consuming portion sizes beyond what is necessary would be incorrect just because these foods increase fertility. Too much of anything is harmful. Please consume them while paying attention to portion sizes.

Healthy eating is essential for the proper functioning of bodily functions. During pregnancy, the body makes new adjustments to support the growth and development of the developing baby and increases the need for certain things. Regulating nutrition according to these needs helps to bring a healthier baby into the world.

Is Nutrition Important Before Pregnancy?

It is known that acquiring permanent correct eating habits suddenly is impossible. Lifelong correct eating habits are established by gradually replacing bad habits with new ones. Therefore, individuals planning to conceive should adopt healthy and balanced eating habits before pregnancy.

Balanced and healthy eating should continue during pregnancy. An expectant mother who has acquired balanced eating habits continues these habits even after the baby is born, ensuring that her baby also eats healthily and grows and develops healthily.

Does Poor Nutrition Affect Pregnancy?

Inadequate and unbalanced nutrition can negatively affect the growth and development of the baby. Insufficient nutrition can cause growth retardation, premature birth, and low birth weight of baby. During pregnancy, it is necessary to consume foods known to be beneficial to the baby and avoid the intake of substances known to be harmful or potentially harmful.

Does Smoking Affect the Chance of Pregnancy?

Smoking has long-term adverse effects on ovarian function. Consequently, it carries risks such as miscarriage, premature birth, and low birth weight of baby. Studies have also found that women who smoke during fertility treatment have a reduced chance of pregnancy.

These studies have shown that the longer the duration of smoking, the fewer eggs and embryos are obtained. If you smoke, you should quit as soon as possible, both for your own health and to increase your chances of getting pregnant and having a healthy pregnancy.

Can Excess Weight Cause Infertility?

Obesity alters the effects of hormonal stimuli on the ovaries and testes. As obesity increases insulin levels in women, it leads to excessive production of male hormones that prevent ovulation from the ovaries.

Ovulation disorders called anovulation and the inability to conceive a baby due to this condition are common in obese women. Studies are showing that even losing 10% of current weight helps to improve ovulation function.

Does Excess Weight in Men Prevent Pregnancy?

Although not as pronounced as in women, it is stated that excessive weight negatively affects sperm parameters. Studies are showing the positive effects of weight control on sperm parameters.

Does Extreme Thinness Affect Fertility?

Extreme thinness disrupts the release of gonadotropin-releasing hormones (GnRH), Follicle Stimulating Hormone (FSH), and Luteinising Hormone (LH) from the brain, preventing ovulation. At the same time, inadequate production of ovarian hormones prevents the uterine lining, called the endometrium, from becoming suitable for the implantation of the fertilised egg. Extreme thinness also causes sperm dysfunction and a decrease in sperm count in men. 

Where does the weight gained during pregnancy go?

Taking into account that your baby is about 3.5 kg after birth:

• The baby: 3.5-4 kg
• Placenta: 0.5-1 kg
• Amniotic Fluid: 1 kg
• Breasts: 0.5 kg
• Uterus: 1 kg
• Increase in maternal blood volume: 1.5 kg
• Fat Storage: 3 kg or more
• Increased muscle tissue and intracellular fluid: 2-3.5 kg

The total is around 12.5 kg.

Foods That Help the Baby Gain Weight and Support Its Development During Pregnancy

Foods that Benefit the Baby During Pregnancy:

Your baby has already begun and completed the fastest development stage before you even realized you were pregnant. The most crucial developmental milestones, especially cognitive development, have already commenced. This underscores the importance and benefits of planned pregnancies. For example, it’s recommended to take folic acid supplements before conception.

Maintaining a healthy diet is crucial for your baby’s healthy growth. A pregnant woman should consume 300 more calories than a non-pregnant woman. So, you don’t have to “eat for two” during pregnancy. Adding a cup of milk, a fruit, a slice of bread, or a meatball to your diet would be sufficient for that extra 300 calories.

How you eat determines what your baby eats, the baby feeds from the mother.

Now let’s explore the foods that will help your baby gain weight and support their brain development.

Egg

Eggs are the most important protein source after breast milk. They are rich in vitamins and minerals crucial during pregnancy. Eggs contain lutein, an antioxidant important for a healthy pregnancy, and about 25mg of folic acid, which helps prevent birth defects and brain diseases. Incorporating a boiled egg into your breakfast or preparing a vegetable omelette with a teaspoon of oil can contribute to your baby’s proper development and weight gain during pregnancy.

Spinach

Spinach contains iron, vitamin C, and folic acid, which support your baby’s spine development and help you cope with infections. Spinach is a natural source of folate. Including spinach in your diet can ensure proper development and weight gain for your baby during pregnancy.

Fruit and Vegetables

Incorporate vegetables and fruits into every meal to ensure you consume foods rich in vitamins, minerals, and fiber. Adding a generous serving of salad to each meal and consuming a medium-sized banana as a snack can provide essential nutrients for both you and your baby.

Walnut

The omega-3 fatty acids in walnuts support your baby’s eye and brain development. Regular consumption of walnuts during pregnancy can reduce the risk of inflammation in blood vessels. Adding two whole walnuts to your daily diet can provide essential nutrients for your baby’s development.

Dairy Products

Include dairy and dairy products in your daily diet to promote your baby’s growth and ensure adequate weight gain. Dairy products are rich in calcium, crucial for your baby’s developing bones. Incorporating yogurt into your main meals and opting for probiotic-rich foods like kefir for snacks can aid digestion and provide essential nutrients for your baby’s development.

Pumpkin Seeds

Pumpkin seeds are high in iron and zinc, addressing common iron deficiency issues during pregnancy. You can easily incorporate pumpkin seeds into your diet by adding them to morning oatmeal or blending them into snacks.

Meat 

Increase protein intake slightly as pregnancy progresses, especially after the 20th week. Meat and meat products are rich sources of iron, supporting your baby’s development. Fish promotes brain and eye development in your baby. Consuming fish at least twice a week is recommended, but avoid bottom-dwelling fish and opt for baking or grilling for healthier preparation methods.

Other Foods for Your Baby’s Development and Weight Gain During Pregnancy

• Avocado
• Broccoli
• Lentil 
• Nut
• Green Leaf Vegetables  
• Kiwi
• Soybean
• Chickpea
• Flaxseeds
• Oats
• Whole grains

Some expectant mothers, fearing weight gain, may consider eliminating bread and rice from their diets during pregnancy. However, it’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 you should be mindful of is opting for whole-grain products. If you prefer not to consume bread with your meal, you can consider having 3-4 tablespoons of rice as a slice of bread is equivalent to 3-4 tablespoons of rice.

If you have further questions, you can share your experience in the comment. 

Have a healthy day!