The fourth month is a time when the annoying side effects of pregnancy such as headaches, morning sickness and mood swings usually go away. After the first trimester, you may not feel strong food aversions or even feel cravings. The second trimester is considered the most comfortable of the three trimesters. This is also the period when your baby grows the most and your blood volume increases so that your baby can get nourishment from the nutrients absorbed by your blood. Therefore, your diet during the fourth month of your pregnancy should contain all the nutrients necessary for the growth and development of your baby. During this period, the needs of the baby and the mother begin to increase. In order to ensure the healthy growth and development of your baby, you can increase your daily nutrition between 300-500 calories. This calorie increase should not be made from useless energy sources.

Suggested Foods

Your fourth month pregnancy diet chart should include:

1. Iron Rich Foods: As your blood volume increases in the fourth month, you should take iron-rich foods to meet the rising iron need. Examples of iron-rich foods are red meat, poultry, fish, soybeans, whole grains such as brown rice, nuts, wheat and seeds, dark green leafy vegetables such as cabbage and spinach, legumes such as chickpeas, beans and lentils, dried fruits and eggs.

2. Fiber Rich Foods: In the fourth month of pregnancy, the hormone progesterone slows down digestion. Your uterus begins to grow to accommodate your growing baby. This causes constipation. You should eat fiber rich foods to prevent constipation and encourage regular bowel movements. Some samples are oatmeal, whole grains such as bran and barley, seeds such as flaxseed and chia, nut types such as almonds, walnuts and pistachios, vegetables such as Brussels sprouts, broccoli, sweet corn, artichokes and green peas, and fruits such as raspberries, strawberries, figs, apples, bananas and pears.

3. Calcium Rich Foods: Calcium is very important for the development of strong bones in your baby. Foods rich in calcium; kale, milk, yogurt, cheese, sardines, watercress, broccoli, okra and almonds.

4. Zinc and Vitamin C Rich Foods: Zinc is an element that is essential for building protein and developing a healthy nervous and immune system. Zinc-rich foods include lamb, beef, spinach, wheat germ, mushrooms, pumpkin and squash seeds, nuts, chicken, and beans. Vitamin C is necessary for the absorption of iron in the body. Foods rich in Vitamin C include green and red peppers, tomatoes, sweet potatoes, broccoli, Brussels sprouts, cauliflower, cabbage and green leafy vegetables; fruits such as oranges, lemons, tangerines, apples, apricots, dates, peaches, strawberries.

5. Foods Rich in Omega Fatty Acids: Omega-3 fatty acids are essential for fetal eye and brain development. Omega-6 fatty acids are important for heart health, proper functioning of the reproductive system, and skin, hair and bone development. Foods rich in omega fatty acids include vegetable oils, salmon, sardines, soybeans, nuts such as walnuts and almonds, and seeds such as chia and flax.

6. Fruits and Vegetables: It is important to consume at least five servings of fruits and vegetables a day. Fresh products have the highest nutritional content. Fresh fruit is healthier than fruit juices. A vital warning for raw fruit and vegetable consumption: Make sure you wash them thoroughly before eating!

7. Proteins and Carbohydrates: Proteins are the building blocks of muscles, tissues and DNA. Carbohydrates are a source of energy for our body. Include adequate amounts of protein and starchy carbohydrates in your diet. Samples of foods including proteins are legumes, lentils, nuts, seeds, nut butter, meat, chicken, quinoa, and soybeans. Samples of foods including starchy carbohydrates are potatoes, rice, pasta and bread.

8. Foods Rich in Folic Acid: Your body needs extra blood during pregnancy, and folic acid helps just that. Studies have shown that almost 70% of neural tube defects can be prevented by consuming folic acid. Most prenatal vitamins contain folic acid, but you can also meet your daily requirement with food. Some foods rich in this essential nutrient are lentils, leafy greens, beans and nuts.

9. Foods rich in vitamin D: Vitamin D is necessary for the absorption of calcium in the bones, which is necessary for the baby to develop strong bones and teeth. It also helps maintain healthy skin and eyesight. Oily fish like salmon, milk and dairy products are of course good sources of vitamin D along with sunlight.

10. The Most Suitable Liquids to be Consumed during Pregnancy: Fresh fruit juices, milk, ayran, kefir, sugar-free and additive-free probiotic drinks, fennel, linden and rosehip teas are healthy liquids that you can safely consume during pregnancy.

Foods to Avoid

There are certain foods that can harm the baby in case of eating during pregnancy. Here is a list of foods to avoid in the fourth month of pregnancy:

1. Liquor ice: Consuming black liquor ice during pregnancy has been associated with lower IQ in infants. Liquor ice also contains chemicals that trigger uterine contractions, causing premature birth. For this reason, it is best to avoid foods containing liquor ice.

2. Refined Flour: It is difficult to digest and can cause constipation and even lead to postpartum hemorrhoids. It also raises blood sugar levels as it has a high glycemic index. This can lead to gestational diabetes, which is harmful to both mother and baby. Choose whole-wheat foods and avoid refined flour.

3. Ocean Fish: Ocean fish such as white tuna, king mackerel and swordfish contain high levels of mercury. Mercury can cause fetal brain damage and has been associated with mental retardation in infants. Therefore, avoid ocean fish; Prefer freshwater fish such as salmon and trout or surface fish such as anchovies and horse mackerel.

4. Blue Cheese: Blue cheeses such as Camembert and soft cheeses such as Brie may contain bacteria or microorganisms such as listeria that can cause food poisoning in the mother. This can also affect the baby`s health and development. Therefore, avoid blue cheese and soft cheeses and only eat hard cheeses like Parmesan or Cheddar.

5. Raw Eggs and Undercooked Meat: Raw eggs may contain salmonella bacteria, which can cause salmonellosis, a type of food poisoning. This may harm the baby. So only eat boiled eggs. Undercooked meat can also cause salmonella poisoning, so make sure all meat you consume is thoroughly cooked.

6. Caffeine: Excessive caffeine consumption increases your heart rate and also causes irritability and insomnia. It can be harmful to the baby and has also been associated with miscarriages.

7. Artificial Sweeteners: Artificial sweeteners are not harmful when consumed within the limit. However, whenever possible, try natural sweeteners such as honey, dates or maple syrup.

8. Salt: Salt retains water in the body and increases blood pressure by causing bloating. Therefore, consume a small amount of salt. Try the healthier low-sodium salt.

9. Drinks Not Recommended for Consumption during Pregnancy: Acidic drinks such as cola, caffeine-containing beverages such as black tea, coffee, energy drinks, diet drinks, green tea, and liquids such as sage should not be consumed during pregnancy as much as possible.

Tips

Some diet tips to follow in the fourth month of pregnancy:

1. Drink enough water. A pregnant woman needs an average of 3 liters of water per day.

1. Avoid eating excessive amounts of fried foods, spicy foods, or foods that contain high amounts of salt or sugar.

1. Ground flax seeds on your salads or oatmeal, yogurt, etc. can be sprinkled on. They are a great source of dietary fiber and omega-3 fatty acids.

1. Do not eat too many sweets as it will lead to gestational diabetes and unnecessary weight gain.

1. Avoid drinking tea or coffee with meals and iron supplements, as the tannins in them can prevent iron from being absorbed by the body.

1. Make sure fruits and vegetables are thoroughly washed to remove germs, soil and pesticide residues.

We seem to hear you say how can I feed for my baby to gain weight, here are a few tips

The foods you eat are very important during pregnancy, as the baby is fed by its mother. If you want your baby to be healthy and not underweight, there are important key nutrients to eat. These foods include eggs, meat and dairy products containing plenty of protein; walnuts, hazelnuts, which contain healthy fats, and pumpkin seeds, which contain plenty of iron, will help you get the macro and micro nutrients you need. Apart from this, avocados, broccoli, lentils, whole grain foods, oats, flaxseed, chickpeas, soybeans, legumes, kiwi, green leafy vegetables will contribute to your baby`s weight gain and intelligence development.

Vitamin

There is no need for additional vitamin and mineral support in pregnant women who have an adequate and balanced diet and consume appropriate portions from food groups. Situations where vitamin and mineral supplements are required can be listed as follows:

1. Smokers and alcohol drinkers

1. Drug users

1. Those with iron deficiency anemia

1. Situations in which the quality of the diet is low

1. Those who do not consume animal foods (for example, vegans)

1. Multiple pregnancies

Important! When choosing supplements, care should be taken not to exceed the tolerable upper limits of vitamins and minerals.

Sample Nutrition Program

When Waking Up:

1. 1 glass of water

Breakfast (09:00):

1. 1-2 cups of sugarless 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 tangerines

1. 1 bowl (200ml) of yogurt (Probiotic yogurt can be preferred if there is constipation)

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 dish (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 (60g)

Snack (16:30):

1. 3 walnuts + 2 dried apricots/dates

Dinner (18:00):

1. 5 grilled meatballs/150g steak/10-12 grilled anchovies/90g surface fish/2-3 oven drumsticks/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)

2 Hours Before Sleeping:

1. 1 glass of milk (200ml)

The fourth month of pregnancy is a comfortable time for the expectant mother. Regular exercise, healthy food, being stress-free and calm at this time will ensure your baby’s health. Be sure to consult your doctor before making any changes in your diet.