During pregnancy, the body prepares for the growth and development of the fetus as well as the lactation process, uterine and placental tissues develop, and blood flow increases. Ideally gaining weight is beneficial for the health of thewoman and the fetus, reduces the chance of problems and contributes to the health of the newborn.

We want to make it clear that nutrition guidelines are only for healthy pregnant women. Women with unique nutritional needs, such as those with diabetes, should speak with their doctor and dietitian. Generally every pregnant woman can benefit from nutritional therapy provided by a skilled dietitian

It is very important to maintain a varied diet: foods from the five food groups listed below, in various colors, should be included in the daily menu: the foods you consume should be diverse

Whole wheatand its derivatives (whole-wheat bread, bulgur, whole-wheat couscous, whole-wheat pasta), rice, whole-wheat, corn, cereal grains, rye, oats, potatoes, sweet potatoes, and other whole grains are preferred. Whole grains should be used whenever possible

Lettuce, cucumbers, peppers, zucchini, tomatoes, carrots, and other vegetables are among the many vegetables available in markets and supermarkets. We recommend eating at least four servings of different colored vegetables daily.

Yogurt, milk, cheese, milk, eggs, legumes and their products, turkey, beef, poultry, and fish are all rich in protein. It is essential to choose protein sources that are low in fat and cholesterol

Three main meals and two to three snacks per day are recommended. At least three different food categories should be represented at each meal. It is recommended to have your first meal as soon as you wake up in the morning. Subsequent meals are spaced three to four hours apart, with the last meal at least two hours before bedtime.

Heartburn and nausea are common side effects of pregnant women. Eating a variety of foods, eating short meals occasionally, and digesting food properly, even if it causes an uncomfortable sensation, all help facilitate these mishaps and relax the digestive system. The body benefits from partial separation between eating and drinking, eating dry foods such as low-fat crackers or toast, abstaining from carbonated drinks, and avoiding fatty and fried foods

It's critical to tailor meal portions to individual requirements. The amount of food required by a woman is determined by her age, level of physical activity, height, weight, and overall health

A healthy weight before pregnancy and high weight in the targeted range increases the chances of a successful pregnancy

For the best pregnancy outcomes. According to a woman's weight status, being overweight during pregnancy lowers the risk of high blood pressure, preeclampsia (pre-eclampsia), gestational diabetes, cesarean section, and early birth.

Caffeine serves as a stimulant in the body. The mechanism of caffeine excretion in the human body slows down during pregnancy. Caffeine travels via the placenta to the fetus, and the fetus is unable to break it down. Excessive caffeine consumption has been linked to miscarriages, early births, and low birth weight kids in several studies.

Caffeine is a stimulant that elevates blood pressure, speeds up the heartbeat, and may disrupt the sleeping habits of pregnant women and their unborn children.

We recommend avoiding energy drinks, Turkish coffee, black coffee, and any other caffeine-rich coffee. We also recommend limiting your intake of chocolate and caffeine-containing beverages, such as coffee, tea, Coca-Cola, and cocoa, to three cups per day.

Sweets, snacks, and sweet drinks primarily provide sugar, salt, and fats to the body. To avoid a substantial gain in weight, we recommend minimizing its consumption in general and during pregnancy in particular

We recommend that you limit your salt intake to no more than five grammes (one teaspoon) of salt per day, which is equivalent to 2,300 milligrammes of sodium. This figure covers salt in both cooked and uncooked foods. The amount of sodium in ready-to-eat food products is listed on the product label as sodium. Excessive salt/sodium consumption can lead to hypertension

We urge that all women, especially those with hyperthyroidism, ingest iodized salt during the three months prior to conception (and at least one month prior to conception) and throughout pregnancy, as part of the recommended salt consumption. Consult the attending physician if you have any doubts

MSG (monosodium glutamate) is a sodium-rich ingredient found in a variety of foods, including soup powders, soy sauce, teriyaki sauce, seasoning goods, and seasoning blends (such as kofta and barbecue mixes, etc.).