A balanced pregnancy plate
- Vegetables and fruit at every meal, in different colours.
- Whole grains instead of white bread and rice.
- Protein: well-cooked meat, chicken, fish, eggs and pulses.
- Dairy: pasteurised milk, yoghurt and cheese, 2-3 portions a day.
- Healthy fats: olive oil, walnuts, hazelnuts.
- Water: 8-10 glasses a day.
Key nutrients
- Folic acid: 400 micrograms a day from before conception through the first trimester.
- Iron: red meat, pulses and leafy greens; iron supplements are recommended in pregnancy in Türkiye. Vitamin C improves absorption; tea and coffee reduce it.
- Iodine: iodised salt supports the baby's brain development.
- Vitamin D: supplements are recommended.
- Omega-3 (DHA): two portions a week of low-mercury fish (salmon, anchovies, sardines).
- Calcium: dairy and leafy greens.
What to avoid
- Alcohol (no safe amount)
- Raw or undercooked meat, meatballs, cured sausage and chicken; foods with raw egg
- Raw seafood (sushi) and high-mercury fish (swordfish, shark, king mackerel)
- Unpasteurised milk and cheeses made from it (listeria risk)
- Unwashed fruit and vegetables (toxoplasma risk)
- More than 200 mg caffeine a day (about two cups of filter coffee)
- Herbal teas and supplements without medical advice
Weight gain
Recommended gain depends on pre-pregnancy BMI: 11.5-16 kg for normal weight, 7-11.5 kg for overweight and 5-9 kg for obesity. Our pregnancy weight tool shows whether your gain is in the recommended range.
During nausea
Small frequent meals, starting the day with dry foods, avoiding fatty and strong-smelling foods and drinking plenty help. Seek care if you cannot keep anything down, lose weight or pass little urine.
Exercise
At least 150 minutes of moderate activity a week is recommended in healthy pregnancies. A 2025 study co-authored by Prof. Dr. İkbal Kaygusuz examined the effects of pedometer-monitored exercise on pregnancy outcomes and maternal mental health.
Frequently Asked Questions
Is it safe to eat fish in pregnancy?
Can I drink coffee?
Sources
- Institute of Medicine. Weight Gain During Pregnancy: Reexamining the Guidelines, 2009.
- ACOG Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period, 2020.
- Effect of Regular Exercise Assessed by Pedometer on Pregnancy Outcomes and Maternal Mental Health. Iranian Journal of Public Health, 2025.
The information on this website is for general information only and does not replace a medical consultation.
