How much should I eat?
Extra calories are usually not needed in the first trimester. About 300 extra calories a day from the second trimester and 450 in the third are enough. Variety and quality matter more than quantity.
Important vitamins and minerals
- Folic acid: Start at least one month before pregnancy and continue through the first trimester to prevent neural tube defects.
- Iron: Blood volume increases in pregnancy; red meat, pulses and dark green leafy vegetables are good sources. Supplements are given when needed.
- Iodine: Important for the baby's brain development; use iodised salt.
- Vitamin D and calcium: Needed for bone development; dairy products and sunlight are key sources.
Foods to avoid
- Raw or undercooked meat, poultry and seafood
- Foods containing raw egg
- Unpasteurised milk and cheese
- Large fish high in mercury, such as swordfish and shark
- Alcohol, for which there is no safe amount in pregnancy
- More than 200 mg of caffeine a day (about two cups of filter coffee)
Exercise in pregnancy
In uncomplicated pregnancies, regular exercise lowers the risk of gestational diabetes and excessive weight gain, eases back pain and supports mental health. At least 150 minutes a week of moderate activity such as walking, swimming or prenatal pilates is recommended.
The effect of regular walking, measured with a pedometer, on pregnancy outcomes and maternal mental health was studied in research co-authored by Prof. Dr. İkbal Kaygusuz.
Avoid sports with a risk of falls or abdominal impact, long periods of exercise lying on your back and very hot environments. Stop and seek medical advice if you have bleeding, dizziness, chest pain, regular contractions or leaking fluid.
The information on this website is for general information only and does not replace a medical consultation.