Diet during the first month of pregnancy affects the health of the developing fetus. This article will tell you about the foods you should and shouldn`t eat in the first month.

How much Weight Should I Gain in Pregnancy?

First we will ask you to do a simple and small calculation.

1. First, divide your weight by your height.

1. You need to divide the resulting number by your height again.

For example, let`s say your weight is 60 and your height is 1.65. First we did 60/1.65 and the result was 36, now we divide the number we found by our height again. 36/1.65 and the result is 22. So what is the value we found and what does it mean? Now we will learn it.

Body Mass Index (BMI): In short, it is your weight divided by the square of your height. With the result, you can understand whether you are at the ideal weight or see your condition. What do these results mean?

1. Thin: Under 18.5

1. Normal: Between 18.5 and 25.00

1. Overweight: Between 25.00 and 30.00

1. 1st Degree Overweight-Obese: Between 30.00 and 35.00

1. 2nd Degree Overweight-Obese: Between 35.00 and 40.00

1. 3rd Degree Overweight-Obese: 40.00 and over

If your BMI is 18.5 and Below: You are thin. More weight gain is quite normal in thinly started pregnancies. Therefore; It is normal to gain 13-16.5 kg during the pregnancy period. However, it is of great importance to gain these weights gradually as well as to gain them through adequate and balanced nutrition.

If your BMI is between 18.5-25.00: You are of normal weight. For this range, the weight to be gained during pregnancy is 9-14 kg. BMI is a practical calculation. We may have expectant mothers whose body mass index is within normal limits but whose fat ratio is high. Our mothers with high fat rates can lose weight with an adequate and balanced diet that is not restricted and uniform in the first 3 months. By the end of the third month, you can start to gain weight.

If Your BMI is 30.00 and Over: You are in the Overweight-Obese class. It is enough to gain 6-10 kg during pregnancy. It is essential to lose weight with an adequate and balanced diet in the first three months. We can generalize this as an average of 300-400 grams per week, 1.2-1.6 kg per month, and 9-14 kg in total.

Foods That an Expectant Mother Should Have Daily

1. Milk, yogurt, ayran and kefir: 4 glasses (about 600 milliliters)

1. Meat, chicken, fish: 250 grams

1. Dried legumes: 100 grams (2 plates)

1. Cheese: 60 grams (about 2 matchboxes)

1. Egg: 1 piece

1. Vegetables: Unlimited fresh, 1 serving as a meal (approximately 150 grams)

1. Fruit: 3 servings (about 300 grams)

1. Bread: 3 medium slices of whole meal, whole wheat or rye (150 grams)

1. Oil: Olive oil, sunflower oil 2 tablespoons (approximately 20 grams)

1. Oilseeds: Walnuts, hazelnuts, almonds 1 handful (approximately 30 grams)

Suggested Foods

1. Dairy Products: Dairy products are a great source of calcium, vitamin D, protein, healthy fat and folic acid. Especially yoghurt consumption is very important.

2. Foods Rich in Folate: During the early development of the fetus, folic acid helps form the neural tube. Folic acid is very important because it can help prevent some major birth defects in the baby`s brain (anencephaly) and spine (spina bifida). It`s important to include folate-rich foods in your diet, even if you`re taking folic acid supplements. The best examples of this type of food are: dark green leafy vegetables such as spinach, citrus fruits, beans, peas, lentils, rice, broccoli, okra, cabbage, beets, cauliflower, avocados, asparagus, eggs, grains, almonds, peanuts, bananas, apples, grapes.

1. Beans with meat + arugula salad

1. Salmon + green salad

1. Red meat + green lentil soup + celery salad

3. Whole Grains: Whole grains are a healthy source of carbohydrates, fiber, B-complex vitamins, and minerals such as iron, magnesium, and selenium. These are very important for your baby`s growth and development. Examples of whole grains include barley, brown rice, buckwheat, bulgur, millet, and oatmeal.

4. Egg and Poultry: Eggs are a good source of protein, contain vitamins A, B2, B5, B6, B12, D, E, K and minerals such as phosphorus, selenium, calcium and zinc. Poultry is also an excellent source of protein.

5. Fruits: It is recommended to include fruits such as melon, avocado, pomegranate, banana, guava, orange, sweet lemon, strawberry and apple, which contain vitamins and antioxidants being necessary for the growth of the baby in the womb.

6. Vegetables: Having plenty of vegetables on your plate will ensure that your baby gets all the nutrients. Some vegetables you should include: broccoli, cabbage, spinach, carrots, pumpkin, sweet potato, tomato, bell pepper, corn, eggplant.

7. Oil Seeds: Seeds and nuts are excellent sources of healthy fats, vitamins, proteins, minerals, flavonoids and dietary fiber. Make sure you eat these regularly in the first month and throughout your pregnancy. The best ones can be listed as follows: Walnuts, hazelnuts, pistachios, cashews, pumpkin seeds, almonds, peanuts.

8. Fish: Fish has low fat and high quality protein. It is also a good source of omega-3 fatty acids, vitamins B2, D and E, and essential minerals such as potassium, calcium, zinc, iodine, magnesium and phosphorus. Even if it is desired to eat fish without risk, surface fish should be preferred. Fish such as anchovies, horse mackerel, bonito and mackerel fall into this category. As long as attention is paid to its freshness, it can be consumed very easily. Some other fish you can consume in limited quantities if you believe they are fresh and safe are: salmon, sardines, whitefish, and trout.

9. Meats: Meat contains B vitamins, proteins, zinc and iron, which are good for you and your baby. Include lean meats in your diet during the first month of pregnancy. Make sure it is well cooked and reliable.

10. Cod Liver Oil: Cod liver oil is rich in Omega-3 fatty acids, which are essential for fetal brain and eye development.

11. Dried Fruits: One serving of dried fruit provides pregnant women with many vitamins, minerals, iron, potassium and folate. Prunes, dried figs, raisins, dried apricots, and dates are good choices. However, they are also rich in natural sugars, so avoid having more than one serving at a time.

12. Iodized Salt: Use only iodized table salt during pregnancy. Iodine-infused salt can help the baby`s nervous system and brain develop properly.

Foods to Avoid

There are certain foods that should be avoided in early pregnancy. Some of those:

1. Soft Cheese: Soft cheese is made from unpasteurized milk and contains bacteria that can cause food poisoning. Therefore, it is best to avoid soft cheese in early pregnancy.

2. Packaged and Processed Foods: Juices, microwave ready meals, muffins, biscuits, condensed milk, etc. Packaged and processed foods, such as these, contain preservatives and empty calories. Some packaged foods may also contain bacteria that can cause food poisoning. Eat fresh, homemade food instead, made with natural or organic products.

3. Sea Products: Seafood contains high levels of mercury, which can lead to fetal brain damage and delay in developmental milestones. Avoid deep-sea fish such as swordfish and raw shellfish. Also limit consumption of tuna, salmon, mackerel, sardines, trout and herring.

4. Papayas: Unripe and semi-ripe papayas contain latex, which can trigger uterine contractions and cause preterm childbirth and even miscarriage. Avoid these during pregnancy. However, ripe papayas contain several valuable nutrients and can be consumed in moderation if your doctor approves.

5. Pineapple: Pineapples contain bromelain, which softens the cervix and causes miscarriage or premature birth. Therefore, it is better to avoid pineapple in early pregnancy.

6. Raw / Undercooked Eggs and Meat-Fish Products: Raw or undercooked meats may be contaminated with contain bacteria, salmonella, listeria, etc., which can affect the development of the unborn child. Stay away from them!

7. Caffeine: Caffeine should be limited in early pregnancy as too much can cause insomnia, irritability and tension. It also increases the risk of miscarriage.

8. Alcoholic Drinks: Alcohol is dangerous for the developing fetus as it can cause serious birth defects.

9. Sugary Foods: A pregnant woman needs an extra 300 calories per day to support the growth of the baby. However, consuming too much sugar leads to weight gain and gestational diabetes. It is unnecessary for your baby and for you, and at the same time, it is the cause of unhealthy calorie intake.

10. Unpasteurized Milk and Dairy Products: Consumption of milk and dairy products during pregnancy is absolutely necessary for calcium support. However, you should definitely check whether these products are pasteurized. Bacteria found in unpasteurized milk, cheese, moldy or soft cheese are not good for your sensitive body and increase your risk of food poisoning. In addition, the listeriosis found in these products can cause serious health problems or a risk of miscarriage.

11. Liver: Liver is an offal that contains a very high amount of vitamin A. Excessive vitamin A supplementation during pregnancy is not recommended, so liver is among the prohibited foods in pregnant women.

12. Canned Foods: Canned foods are packaged and stored longer. The lining in cans often contains Bisphenol A (BPA), which affects fetal endocrine activity. On the other hand, canned foods can contain very old and harmful bacteria due to their long shelf life. For this, you need to consume everything fresh in your pregnancy.

13. Uterine Stimulant and Herbs to Increase Bleeding: Some herbs cause contraction of smooth muscle. The teas of these plants, which are seen as reasons that increase bleeding and uterine contractions during pregnancy, are not recommended by experts. Because the stimulation of smooth muscles can create environments that can cause miscarriage or premature birth. Therefore, the following plants should be avoided as much as possible: Sage, buckthorn, cassia, licorice, mistletoe, fennel, aloe vera, raspberry tea, basil, flaxseed, lavender, parsley and root.

14. Plants Containing Alkaline: Some plants contain heavily alkaloids that give a bitter taste to the palate. These essential herbs can affect the functions of the fetus in the womb: Sage, rosemary, thuja, thyme, fennel.

15. Emenagogue Effective Herbs: Emenagogue effective herbs encourage menstruation, even if they do not directly cause contractions. For this reason, excessive use of these plants is inconvenient for the pregnancy process: Periwinkle, thuja, licorice, wormwood, rhubarb, pennyroyal.

Tips

Certain things to keep in mind:

1. Take prenatal vitamins, including folic acid, in consultation with your doctor.

1. Talk to your doctor before starting any dietary.

1. Moderation is key - even healthy foods should be consumed in moderation. Avoid excess of everything.

1. You should have 3 main meals during the day and support them with snacks. For example, if you have a nutritious breakfast like 09.00 in the morning, you can balance blood sugar and prevent sweet crises by making a small snack like 11:00. Then, around 13:00, it`s time for lunch. There is a long hunger period of 5-6 hours between lunch and dinner. During this period, you can have two snacks, one at 15.00 and the other at 16.30. You should have dinner no later than 18.30-19.00. It is recommended to have a snack two hours before going to bed at night.

1. Add fruits and vegetables to your plate, give up junk food.

1. Drink plenty of water. (At least 3 lt/10-12 glasses)

1. You should reduce the amount of black tea and coffee as much as possible. It is beneficial to consume black tea, light and with lemon. Consuming black tea with meals can negatively affect iron absorption.

We have many suggestions for your nausea, these are tips that can help you reduce your nausea:

1. Cut the fresh ginger you bought into slices, pour it into a glass of hot water and brew for 10-12 minutes, then drink it as tea. You can also squeeze 1-2 drops of lemon into this tea. This mixture will relax your stomach and relieve your nausea.

1. Mothers-to-be chew your food very well. Never swallow any food before it is pureed.

1. Do not miss the yellow, low salt or preferably unsalted chickpeas at your bedside.

1. Have on hand crisps and stick crackers without additives, preferably ryed ones.

1. Nuts that are thrown into the mouth one by one and chewed slowly during snacks may be appropriate.

1. Drink low-salt buttermilk as a beverage between meals.

1. Your preference for snacks can be unsweetened milk that is not too hot or not too cold.

1. Avoid sugary drinks as they can increase nausea.

1. If you only have nausea, no stomach burning or reflux complaints, add a lemon slice into your drinking water during the day and wait, and drink it by squeezing some into it.

1. If you are in season, green tangerine also has anti-nausea properties and can be used in water like lemon. It can be added to drinks, foods made with boiled-roasted vegetables.

1. Consume only one type of food in one sitting at meals. Do not force the stomach capacity.

1. Do not consume raw salad, if you are going to eat it, chew it very well.

1. Bulgur also absorbs stomach acid. Provided that it is chewed very well, it helps to prevent nausea and reflux in the stomach.

1. Avoid foods that can stick to the stomach wall with tiny grains such as bitter and non-bitter spices, sesame, flaxseed, bran of wholemeal foods.

1. Take liquids such as soup, buttermilk, water in between meals and do not force the stomach capacity.

Sample Nutrition Program

When Waking Up:

1. 1 glass of water and 1 grissini in case of ​​nausea

Breakfast (09:00):

1. 1-2 cups of unsweetened linden

1. 1 boiled egg (30 g)

1. 1 slice of low salty white cheese/curd (30 g)

1. Seasonal greens/tomato/cucumber (must be well washed)

1. 5-6 black or green olives/2 walnuts/10 raw hazelnuts

1. 2 slices of whole wheat bread

Snack (11:00):

1. 1 medium orange/apple/2 small tangerine

Lunch (13:00):

1. 1 ladle of soup (If you have gas problems, stay away from gas-producing soups such as lentils)

1. 7-8 tablespoons of vegetable food (except potatoes, peas, carrots)

1. 1 bowl of yogurt/tzatziki

1. Salad from seasonal vegetables (Make sure it doesn`t contain corn)

1. 2 slices of whole wheat bread (60 g)

Snack (16:30):

1. 3 walnuts + 2 dried apricots/dates + unsweetened light tea

Dinner (18:00):

1. 3 grilled meatballs/ 90 g steak/10-12 grilled anchovies/ 90 g surface fish/2-3 oven-baked baguettes or 9-10 tablespoons of dried legumes

1. 4 tablespoons of bulgur pilaf/2 slices of whole wheat bread

1. 1 portion of seasonal salad (prefer without corn)

During the first month of pregnancy, several changes occur in your body. Hormonal changes can cause mood swings, fatigue, and morning sickness. Eat healthy, so, eat small meals at regular intervals, stay hydrated, do light exercise and be stress-free to minimize these symptoms and keep your baby healthy and happy.