Nutrition needed by the mother during pregnancy Nutrition during pregnancy is not only related to the feeling of fullness, but every meal can have a direct impact on the development of the brain, heart, bones and immune system of the fetus. With proper nutrition, a mother not only ensures her health, but also creates a healthy future for her child... ### 1... Folic acid (folate); Prevention of congenital malformations - **Required amount:** 400 to 600 micrograms per day - **Natural sources:** green leafy vegetables, lentils, oranges, enriched breads - **Supplement:** It is recommended to take it daily with a doctor's prescription before pregnancy.... ### 2... iron; To supply blood to the fetus - **Role:** Prevention of anemia and oxygen supply to cells - **Sources:** Red meat, liver, eggs, spinach, lentils - **Note:** To increase absorption, it should be taken together with vitamin C.... ### 3... Calcium; Building the bones and teeth of the fetus - **Daily need:** About 1000 to 1300 mg - **Sources:** Milk, yogurt, cheese, almonds, green vegetables such as broccoli ### 4.... vitamin D; For better absorption of calcium - **Sources:** Sunlight, fatty fish (such as salmon), eggs, fortified dairy products - **Supplement:** In case of deficiency, according to the doctor's opinion ### 5.... protein; The main builder of fetal body cells - **Excellent sources:** meat, chicken, fish, eggs, legumes, dairy products ### 6.... Omega 3 fatty acids (DHA); Fetal brain and vision development - **Sources:** Salmon, walnuts, flax seeds, fish oil Some important nutritional recommendations during pregnancy ### ✔️ Increase calories if needed - In the second trimester: about 300 calories more - In the third trimester: about 450 calories more ### ✔️ Drinking enough water - Drink 8 to 10 glasses of water or healthy liquids daily ### ✔️ Small and regular meals - Use light but frequent meals to reduce nausea... Healthy and nutritious snacks for pregnant mothers - Fruit smoothie + almond milk - Dates with peanut or walnut butter - Whole wheat bread with cheese and cucumber - Boiled eggs with vegetables - Greek yogurt with nuts and honey Frequently asked questions about nutrition during pregnancy ### Is it enough to take supplements or should we also use food? Supplements are not a substitute for food.... You should have a normal diet and use supplements if needed.... ### How much water should a pregnant mother drink? At least 8 glasses a day; It is more recommended in the hot season or in case of nausea. **Nutrition during pregnancy should be smart, varied and balanced.** By getting enough nutrients, you not only protect your health, but also help your child grow properly... If you would like to have a personal and professional diet for your pregnancy, contact us to benefit from expert nutritional advice... Dr... Ansiya Khudgaran Khamsa **Obstetrics and Gynecology Specialist and Female Cosmetic Surgeon** **Master's course in female cosmetic surgery from Europe** **Consultation and examination of pregnancy, women's diseases and infertility** More than 12 years experience in the field of women's cosmetic surgeries and performing more than 2000 successful cosmetic surgeries for women, including labiaplasty, perinoplasty, vaginoplasty and gel and fat injection in the bikini area... Nutrition needed by the mother during pregnancy