Pregnancy Nutrition

What you eat during pregnancy supports your baby's growth and your own health at the same time. Your needs for energy, protein and nutrients such as folate, iron, iodine, calcium and omega-3 fats change from one trimester to the next, and every pregnancy is different. As a specialist dietitian, I help you build a balanced, realistic eating plan that fits your pregnancy week, your test results and your daily routine, always in line with the advice of your obstetrician or midwife.

How pregnancy nutrition counselling works

We start with a detailed conversation about your health history, your pregnancy so far, your eating habits and any recent blood tests your doctor has requested. From there I prepare a personal plan and we review it at regular follow-ups. Sessions take place in person at my office in Ataşehir, Istanbul, or online by video call, in English, wherever you live. If you are expecting abroad, for example in Dubai, Abu Dhabi or Doha, see online pregnancy nutrition support.

Nutrition through each trimester

• First trimester (weeks 1–13): nausea, food aversions and tiredness are common. We look for small, frequent meals and snacks you can actually tolerate, while keeping an eye on folate, iodine and hydration.
• Second trimester (weeks 14–27): appetite often returns and energy and protein needs rise. The focus moves to good sources of iron, calcium and omega-3, and to steady, healthy weight gain.
• Third trimester (weeks 28–40): heartburn, constipation and a feeling of fullness can make meals harder. Meal timing, portion size and fibre-rich choices can help, and we start planning nutrition for after the birth.

Healthy weight gain, monitored with your doctor

Pregnancy is not the time for a weight-loss diet: restricting food can mean missing nutrients that you and your baby need. At the same time, gaining much more than recommended can raise the risk of complications. How much weight gain is appropriate depends on your weight before pregnancy and on your doctor's assessment. My role is to help you eat in a way that supports the range your doctor recommends, without strict rules or guilt.

Common pregnancy complaints and gestational diabetes

Many expectant mothers deal with nausea, heartburn, constipation, low iron or swelling. Nutrition cannot treat these on its own, but practical changes to what and when you eat often make day-to-day life more comfortable. If your doctor diagnoses gestational diabetes, a structured meal plan with balanced carbohydrates, enough protein and regular meal times is a central part of care. We work alongside your doctor's treatment and blood glucose targets; any medication decisions remain with your doctor.

Food safety and supplements

Some foods carry a higher risk during pregnancy. General guidance includes:

• Avoid raw or undercooked meat, fish and eggs, and foods made with raw egg such as homemade mayonnaise.
• Choose pasteurised milk and cheese to reduce the risk of listeria, and reheat ready meals until steaming hot.
• Eat fish one to two times a week, choosing lower-mercury options and avoiding high-mercury fish such as swordfish, shark and king mackerel.
• Limit caffeine; common guidance is no more than 200 mg a day from coffee, tea, cola and energy drinks combined.
• Wash fruit and vegetables well, and drink enough water through the day.

Supplements such as folic acid, iron, vitamin D or omega-3 can be important, but which ones you need and in what dose should be decided by your doctor based on your tests. A supplement does not replace a varied, balanced diet.

Before and after pregnancy

If you are still planning, preconception nutrition helps you prepare your body and nutrient stores. After the birth, breastfeeding nutrition supports your recovery and your higher energy and fluid needs.

Frequently asked questions

When should I start pregnancy nutrition counselling?

Any time is useful, but starting early, ideally before or in the first trimester, gives us the most time to build good habits and address nausea or low iron.

Can I do my pregnancy sessions online from abroad?

Yes. Online consultations are held from Istanbul, in English, by video call. We schedule sessions around your time zone and you can send questions between sessions on WhatsApp.

Do you replace my obstetrician's advice?

No. Nutrition counselling complements medical care. I work in line with your obstetrician's or midwife's recommendations and test results.

Will I have to follow a strict diet?

No. The plan is built around foods you enjoy and your routine, with flexible options for days when nausea or tiredness make eating harder.

To book an in-person or online session, use the contact page or message me on WhatsApp. Results vary from person to person; this page is for general information and does not replace your doctor's assessment.