Gastrointestinal complaints during pregnancy are among the most common issues. Nausea affects 50-90% of pregnant women, while vomiting affects 25-55%. Factors such as young age, obesity, first pregnancy, and smoking can exacerbate these symptoms. Nausea is particularly prevalent in the first trimester, typically lasting for weeks.

To alleviate nausea during pregnancy, consider the following:

• Opt for frequent, small meals.
• Choose a low-fat diet, and toast bread before consuming.
• Avoid triggers such as cigarettes, strong odors, and certain foods.
• Ensure the stomach is never empty by increasing meal frequency to six times a day.
• Consume something dry like breadcrumbs upon waking and rest for a while before getting out of bed.
• Stay hydrated between meals.
• Take short breaks and rest during the day.

How Should Pregnant Women Eat to Avoid Gas Problems?

To address bloating and gas during pregnancy, eat smaller, more frequent meals. Fast food can exacerbate bloating, so it’s best avoided. Additionally, steer clear of gas-inducing foods like dried legumes, cauliflower, cabbage, broccoli, and onions.

How Should Pregnant Women with Reflux Eat?

Reflux, where stomach acid flows into the esophagus, is common during pregnancy, affecting about two-thirds of pregnant women. Symptoms include a burning sensation behind the breastbone and sometimes in the throat. To mitigate reflux:

• Eat smaller, more frequent meals.
• Elevate the head of the bed.
• Avoid eating within three hours of bedtime.
• Limit consumption of alcohol, coffee, chocolate, and high-fat foods.
• Quit smoking, as it worsens reflux by increasing stomach acid production.

What Should Pregnant Women Pay Attention to When Drinking Herbal Tea?

It’s advisable to avoid herbal tea during pregnancy due to the risk of fluid loss and miscarriage.

How Much Weight Should Be Gained During Pregnancy?

Monitoring weight gain is crucial during pregnancy to ensure both maternal and infant health. Weight gain should be gradual, with recommendations as follows:

• In the first three months, aim for 0.5-1 kg per month.
• In subsequent months, target an average gain of 1.5-2 kg per month.
• Overall, aim for a total weight gain of 10-14 kg, averaging around 12.5 kg.

Nutrition Recommendations for Pregnants:

• Limit consumption of sugary, floury, and fatty foods to prevent excessive weight gain.
• Opt for white meat like chicken and fish.
• Choose lean cuts of red meat when consumed.
• Avoid processed meats such as sausage, salami, and pastrami.
• Use healthier cooking methods like boiling, grilling, or baking instead of frying.
• Reduce salt intake, opting for iodized salt when used.
• Thoroughly wash fruits, vegetables, legumes, and grains to remove chemical residues like pesticides.
• Limit coffee and tea consumption, ideally consuming them at least 45 minutes after meals.
• In cases of nausea and vomiting, consume small, frequent meals and consider resting for 15 minutes after consuming dry foods like toast or crackers before getting out of bed.

Would you like to share your experiences and questions as a comment?

Have a nice and healthy day!

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.

You are all aware that you have to eat well and have a balanced diet for your baby’s 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’s growth? What are these nutrients? How to make the baby gain weight during pregnancy? Let’s deep dive!

Where does the weight gained in pregnancy go?

Taking into account that your baby is about 3.5kgs after birth;

• The baby: 3.5 – 4 kg
• Placenta: 0.5-1 kg
• Amniotic Liquid: 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
• 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 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’s recommended to take folic acid supplements before getting pregnant. 

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’t 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.

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

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

Egg

• The egg is the most important protein after breast milk. It is rich in vitamins and minerals and has an important place in pregnancy.
• Egg has lutein, an antioxidant, that plays an important role for a healthy pregnancy.
• 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.
• 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.

Spinach

• Spinach contains iron, vitamin C, and folic acid, which support the development of your baby’s spine. Additionally, spinach aids the expectant mother in coping with infections.
• 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.

Fruit and Vegetables

• 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.
• Add a generous serving of salad to each of your meals.
• For your snacks, consider consuming a medium-sized banana. Bananas are rich in potassium, which supports the development of your baby’s muscles and skeletal system.

Walnut

• The omega-3 fatty acids found in walnuts support the development of the baby’s eyes and brain.
• A serving of walnuts consists of 2 whole walnuts.
• Regular consumption of walnuts during pregnancy can reduce the risk of inflammation in blood vessels.
• 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’s development.

Dairy Products

• Expectant mothers who wish to promote their baby’s growth and ensure adequate weight gain should include dairy and dairy products in their daily diet.
• Dairy and its derivatives are particularly rich in calcium, which is crucial for the developing bones of the baby.
• 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.

Pumpkin Seeds

• Iron deficiency is a common issue during pregnancy, and one way to address this problem is by consuming foods high in iron content.
• Pumpkin seeds contain 8.8 mg of iron per 100 grams and are also an excellent source of zinc.
• In your daily diet, you can easily incorporate pumpkin seeds by adding them to your morning oatmeal or blending them into snacks or beverages.

Meat

• 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.
• Meat and meat products are rich sources of iron, which supports the development of your baby.
• 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.
• For weight control, we do not recommend frying.

Other Foods You Should Eat for Your Baby’s Development & Weight Gain in the Womb

• 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 we 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 any questions, concerns, or would like to share your experiences related to pregnancy and nutrition, please don’t hesitate to leave a comment below. We are here to support you and provide answers to any inquiries you may have.

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.

Have a healthy day!

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!