Practical advice on meal patterns, choice of bread and drinks, water intake, weight gain, sleep routine and walking during pregnancy.
In the video, Prof. Dr. İkbal Kaygusuz covers eating patterns, weight gain, sleep and exercise in pregnancy. She explains that the idea of “you are eating for two, so eat more” is not correct, and that both overeating and undereating in pregnancy can harm the baby. No extra calories are needed in the first trimester; about 350 extra calories are needed in the second and about 450 in the third.
The basic rule is to eat little and often: start the day early, do not skip the three main meals and add two snacks in between. Snacks matter because long gaps cause blood sugar to drop and then rise quickly. The main recommendations in the video are:
- For breakfast: cheese, olives, eggs and seasonal vegetables, with a dessert spoon of honey or grape molasses as the sweet element. Instead of white-flour bread, siyez (einkorn), sourdough, buckwheat or rye bread; two slices at breakfast are enough.
- For snacks: a portion of fruit, not on its own but with yoghurt, kefir or ayran (milk is also fine after week 12), and raw, unroasted almonds, hazelnuts or walnuts.
- Lunch should be mainly protein and dinner mainly vegetables and light; bulgur pilaf is better eaten at lunch.
- At least 10 glasses, about 2–3 litres, of water a day, drinking less in the evening. Whole fruit rather than fruit juice. Two weak teas at breakfast and no more than one cup of coffee a day.
- Not recommended: processed foods with additives, out-of-season fruit and vegetables, undercooked or raw meat and fish, deep-sea fish high in mercury, fizzy, sugary and energy drinks, alcohol, smoking, fried foods and added salt. Green tea is not recommended; a little parsley in food is said to be fine, but parsley juice is not recommended.
Weight gain depends on pre-pregnancy weight; for a woman of normal weight the upper limit is about 12 kg, and reaching it is not required. If weight gain is found to be high at a check-up, sleep routine, exercise and any departures from the eating plan are reviewed. Going to bed early, not eating late in the evening and avoiding screen light before sleep are recommended. For exercise, walks of at least 15 minutes about an hour after meals can be started and gradually lengthened; walking should stop if pelvic pain, cramps or tiredness occur.
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The information on this website is for general information only and does not replace a medical consultation.
