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Nutrition

Although the basic elements of nutrition in the last three months of your pregnancy journey remain the same as those I’ve mentioned in the second chapter, certain changes that occur in your body affect your eating. As the baby continues to grow and take up more and more room in your abdomen, the pressure on your internal organs and your stomach increases and eating too much can make you uncomfortable.

Food is like medicine, it feeds both our bodies and souls. Each bite is an oppor-tunity to feel more healthy and happy and as that becomes significantly more important while you’re expecting, you should try to eat simple, clean, nutritious, pure foods in small portions. Otherwise you might experience discomfort due to acid reflux and heartburn.

As the baby grows and develops at a dizzying speed, you might notice that you’re gaining weight more quickly. You can see some swelling and oedema in your hands, feet and face. Limiting the amount of salt you get with your food can provide some relief.

The way you eat has a significant effect on your digestive system. Eating too fast and too much, eating late at night and irregularly puts a strain on the digestive sys-tem. Decrease in daily activity due to slower bowel movements as a result of certain pregnancy hormones and weight gain during pregnancy can lead to fewer bowel movements. And when the digestive system is unable to work properly, constipation might become a common occurrence especially during the last few months of preg-nancy. Having to deal with impacted bowels and a bloated belly can be a huge source of discomfort. Drinking lots of water is essential to preventing all these issues. The amount of water you need to drink can vary according to your height and weight, but the average requirement is 2 liters.

You can eat vegetable dishes with fibre and pulp, lots of green salads, a moder-ate amount of fruit and particularly fruits you can eat with the skin on. Cold stewed dried apricots, prunes and figs and their juices are also great but it all must be sugar-free. Consuming too much sugar is not recommended during pregnancy as it may lead to insulin resistance.

Legumes (beans, chickpeas, green lentils, kidney beans) have lots of fiber con-tent and are great sources of protein, so they can be a staple in your diet.

The same goes for whole grain foods such as brown bread, bulgur, wholemeal pasta, brown rice, oatmeal, etc.

You’ll be much more comfortable and keep your digestive health if you don’t skip meals, eat small portions and chew your food well.

Instructor

Burcu Kutluk

Instructor

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