How much caffeine a day is safe during pregnancy?
Your total daily caffeine shouldn't exceed 200 mg. Ask your doctor how much is right for you based on what you drink. Remember that cocoa, chocolate and some painkillers also contain caffeine.
How much caffeine is in each drink?
Approximate values: espresso (one 30 ml shot) ~63 mg, a cup of tea (237 ml) ~48 mg, brewed coffee (237 ml) ~96 mg, cola (237 ml) ~33 mg. mg values are approximate.
Which fish should I avoid?
Avoid large fish that are high in mercury: swordfish, shark and marlin. Don't eat raw or undercooked fish, sushi with raw fish, or shellfish such as mussels and oysters. Eating a total of about 180–360 grams a week of well-cooked fish such as anchovies, sardines, salmon and trout is good for you.
Which foods should I avoid during pregnancy?
Avoid raw or undercooked meat, chicken and eggs, as well as unpasteurized (raw) milk and cheeses made from it. Liver and liver products aren't recommended because they contain too much vitamin A. High-mercury fish, raw fish, shellfish, processed meats and alcohol are also on the list. Wash fruit and vegetables thoroughly with plenty of water; keep ready-to-eat cold foods in the fridge and check use-by dates.
Can I drink a small amount of alcohol while pregnant?
There's no known safe amount of alcohol in pregnancy, so it's best not to drink at all. Alcohol can cause miscarriage, premature birth, low birth weight and lifelong developmental problems in the baby (fetal alcohol spectrum disorder). If you drank before you knew you were pregnant, the risk is most likely low; don't drink from now on, and talk to your doctor if you're worried.
How much weight should I gain during pregnancy?
The recommended weight gain depends on your body mass index (BMI) before pregnancy. According to Türkiye's Ministry of Health, women who were underweight can gain 12.5–18 kg, normal weight 11.5–16 kg, overweight 7–11.5 kg and obese 5–9 kg. Most of the weight comes after week 20. Weight-loss diets aren't recommended during pregnancy; set your own target with your doctor. This applies in Türkiye; if you live elsewhere, follow your doctor's advice and your own country's health program.
Do I need to eat for two?
No; what matters is variety and balance, not quantity. You hardly need extra calories in the first months; later on, your needs go up by about 200–300 calories a day (200 calories is roughly 2 slices of bread). Get this extra energy from dairy, meat, legumes, whole grains, vegetables and fruit rather than junk food.
Can I drink herbal tea?
There's limited information on the safety of herbal teas in pregnancy, and each herb can act differently. Ask your doctor first which herbal teas you can drink and how much. The same goes for herbal blends and "slimming" products.
Which cheeses can I eat?
Cheeses made from pasteurized milk, such as cheddar, mozzarella, cottage cheese and feta, are generally safe. Cheeses made from raw (unpasteurized) milk, mold-ripened cheeses like brie and camembert, and soft blue cheeses like Roquefort can carry Listeria bacteria; don't eat them during pregnancy. Look for the word "pasteurized" on the package.
Can I eat cured meats like salami, chorizo and prosciutto, or raw meat dishes?
In pregnancy, stay away from cured and processed meats such as salami, chorizo, pepperoni and prosciutto; they can carry a risk of toxoplasmosis and listeria. Cook meat and chicken thoroughly until no pink or blood remains inside, and avoid foods made with raw meat, such as steak tartare.
Can I eat soft-boiled or raw eggs?
Türkiye's Ministry of Health doesn't recommend foods containing raw egg during pregnancy because of the risk of Salmonella. Cook eggs until both the white and the yolk are solid; choose well-cooked eggs over soft-boiled eggs or runny omelets. Stay away from mayonnaise, from desserts and sauces made with raw egg, and from raw cake batter. This applies in Türkiye; if you live elsewhere, follow your doctor's advice and your own country's health program.
Can I eat sushi, raw fish or mussels?
In pregnancy, avoid raw or undercooked fish and sushi with raw fish, and stay away from shellfish such as mussels and oysters. If you're unsure about anything, ask your doctor.
How much water should I drink a day?
Your fluid needs go up in pregnancy. The nutrition guide of Türkiye's Ministry of Health recommends about 3–4 extra glasses (750–1000 ml) of fluid a day on top of your usual needs. The best choices are water, milk and freshly squeezed fruit juice. Very dark urine or not peeing for hours can be a sign you're not drinking enough. This applies in Türkiye; if you live elsewhere, follow your doctor's advice and your own country's health program.
Meyu is an information and tracking tool; it does not replace medical diagnosis or treatment.