Eat A Healthy Diet Before Pregnancy

When you plan for pregnancy, your body’s stores of healthy food and beverage selection to reduce the amount of toxic substances build up and allows enough of. A healthy balanced diet your body adapts to pregnancy. Healthy portion control,weight control and allows you to make healthy food choice. The baby’s development and mother’s health problems, healthy body a positive effect on the survival of reduces.
Eat A Healthy Diet Before Pregnancy:
• Pregnancy, planning healthy eating behaviors try to obtain at least 4-5 months ago. This you can take help from your dietitian and prepared by the experts read the books.
• Prepare for pregnancy by increasing your immunity to a variety of food notice. Different food groups to consume in a day.
• If you have problems with weight gain, pregnancy a pre-prepare for this period with balanced weight-loss. Popular diets for fast weight don’t prepare or applying by giving this period. Necessarily get help from dietician.
• Inadequate –unbalanced nutrition, that will improve your health problems ( Or. The lack of the minerals iron, high cholesterol, etc.)
• Get regular exercise. Take a walk in the open air for 1 hour 3 times per week. Live in a way that reduces stress and increase your motivation.
• The appropriate tests of your doctor before becoming pregnant. Regular follow-up before, note that would protect the baby after you.
• Reduce alcohol consumption and smoking if you are using, leave. The amount of toxic substance in your body and you note that it does not affect the development of your baby.
The Foods That Should Be Preferred When Planning A Pregnancy:
• Yogurt
• Lentils
• Carrots
• Walnut
• Fish varieties
• Olive oil
• Onion
• Dates
• Eggs
• Ricotta cheese
• Arugula
• Pear
• Orange
PRE-PREGNANCY NUTRITION PROGRAM (1500 CALORIES)
Breakfast:
• 1 cup water ( I added lemon 1-2 –meal 15 minutes ago)
• 2 slices whole wheat bread
• 1 egg
• 2 tablespoons ricotta cheese
• 2 piece Walnut
• Plenty of chopped salad
• 1-2 cups of herbal tea ( No Sugar)
Lunch:
• 1 cup water (I added lemon 1-2 –meal 15 minutes ago)
• Vegetable meal, 1 cup olive oil ( 5-6 tablespoons water)
• 200 grams of grilled fish / baked potato 1 medium
• Yesil 1 cup mixed salad ( 1 teaspoon flax seed and pomegranate sour in addition)
Dec Meal:
• 1 cup water (I added lemon 1-2 –meal 15 minutes ago)
• 1 pear
• 1 orange
• 10-12 almonds
• 1 cup of apple tea ( No Sugar)
Dinner:
• 1 cup water (I added lemon 1-2 –meal 15 minutes ago)
• 1 cup lentil soup
• 2 chicken drumsticks /
• 1 cup steamed vegetables (5-6 tablespoons-1 teaspoon of olive oil one teaspoon)
• 1 slice whole wheat bread
• 1 cup yogurt (4-5 tablespoons)
Dec Meal:
• 1 cup water (I added lemon 1-2 –meal 15 minutes ago)
• 1 kiwi + 1 Tangerine
• 1 cup jasmine tea ( No Sugar )
DIETITIAN
TUĞÇE GARDEN ALTAN
www.tugcealtanbahce.com

Provide Weight Control During Pregnancy

It is important that you do your healthy weight management during pregnancy. The nausea can make easy to gain weight in the first months of your pregnancy. You must be careful ! The amount of weight gain during pregnancy depends on your starting weight. If you start a pregnancy at your ideal weight 9-12 pounds , you must complete your pregnancy if you have excess weight between 7-8 pounds. Your baby’s development by taking more weight. Healthy – adequate nutrition program and give you support baby’s development by choosing the right food to be healthy.
IMPORTANT NUTRIENTS FOR PREGNANCY

MILK
EGGS
WALNUT
LENTILS
RYE BREAD
RICOTTA CHEESE
MOLASSES
APPLE
BULGUR
RED MEAT

TO REDUCE NAUSEA,

Meal hours edit. Make a meal plan at main meals and a 2 hour Dec.
In the day you should drink ½ cup every hour if your stomach drinking water adjust the amount of water increases.
By eating 2 pieces of whole wheat bread as uyunun out of bed get up slowly and start the day.
Wear comfortable clothing that do not make print your waist.
Reduce the amount of caffeinated drinks and balance.

DIET FOR PREGNANT WOMEN
BREAKFAST

When he wakes up 2 pieces of Whole Wheat Gris
1 egg (Boiled )
2 slices low-fat white or yellow cheese ( 50-60 grams)
Walnuts 2-3 pieces
1 teaspoon molasses
Plenty of chopped salad ( tomatoes,cucumber,parsley,pepper, etc.)
2 slices rye bread

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
1 pear
Cinnamon 1 cup jasmine tea ( No Sugar)

LUNCH

1 cup water ( the food 15-20 minutes ago)
Lentil soup 1 cup ( 2 Scoops )
Stew meat 1 cup ( 2 Scoops –without water)
2 slices rye bread
1 cup yogurt ( 200 grams)

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
3-4 pieces-grain bread
2 slices white cheese
7-8 pieces raw almonds
1 cup lemon lime tea ( No Sugar )

DINNER

1 cup water ( the food 15-20 minutes ago)
4-5 pieces of grilled meat
1 bowl salad ( 1 teaspoon, one teaspoon of olive oil)
1 serving spoon of rice (about 3-4 tablespoons )
1 cup buttermilk

DEC MEAL

1 cup water ( the food 15-20 minutes ago)
1 cup milk or yogurt
1 Apple

DIETITIAN
TUĞÇE GARDEN ALTAN
www.tugcealtanbahce.com
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