Pregnancy is one of the most important periods in a woman’s life when it comes to nutrition — not only for the baby’s development but also for the mother’s health. For Turkish mothers living in Europe, adapting to a new food culture while holding on to familiar Turkish eating habits can sometimes be challenging.
In this article, I’ll guide you through the foundations of a healthy pregnancy diet specially tailored for Turkish women living abroad.
🍞 1. What Does a Balanced Pregnancy Diet Look Like?
The goal during pregnancy is not to “eat for two,” but rather to nourish yourself for two lives.
Try to include these three main food groups in each meal:
- Protein: Eggs, chicken, fish, lentils, chickpeas
- Complex carbohydrates: Whole-grain bread, oats, bulgur
- Healthy fats: Olive oil, avocado, walnuts
🔹 Tip: A great option for Turkish moms in Europe is traditional olive oil-based vegetable dishes. They’re easy to digest and rich in iron and fiber — perfect for pregnancy.
🥛 2. Don’t Forget Calcium and Iron
During pregnancy, your need for calcium, iron, and folic acid increases.
- Calcium sources: Yogurt, kefir, cheese, almond milk
- Iron sources: Red meat, green lentils, spinach
- Folic acid: Leafy greens, avocado, whole grains
💡 In Europe, many dairy products are fortified. Choose options labeled “calcium + vitamin D added” or “fortified milk/yogurt” to help meet your daily needs.
🚫 3. Foods to Avoid During Pregnancy
- Raw or undercooked meat and fish
- Unpasteurized milk and soft cheeses
- Excessive caffeine (limit to one cup of coffee per day)
- Sugary snacks and processed foods
🔹 Tip: Some “soft cheese” varieties sold in Europe are unpasteurized. Always check the label for “pasteurized milk” before buying.
⚖️ 4. Managing Weight During Pregnancy
Every woman’s pregnancy journey is unique, but general recommendations are:
- First trimester: 0–2 kg (0–4 lbs)
- Second trimester: 1–2 kg (2–4 lbs) per month
- Third trimester: Total of about 9–13 kg (20–30 lbs)
🌿 The goal is to gain weight healthily, not excessively — and to make postpartum recovery easier. Avoid unnecessary restrictions, but practice portion control.
💧 5. Hydration Matters
During pregnancy, your blood volume and amniotic fluid increase, so aim to drink at least 2–2.5 liters of water daily.
When it comes to herbal teas, choose safe options like chamomile, ginger, or rooibos — and avoid strong or unfamiliar blends unless approved by your doctor.
👩⚕️ Conclusion: Healthy Pregnancy Nutrition Is Possible in Europe
Living in a new country and facing unfamiliar foods can be challenging, but with proper planning, mindful shopping, and keeping your cultural food habits alive, it’s absolutely possible to maintain a healthy pregnancy diet.
With a personalized pregnancy nutrition plan based on your individual needs and blood test results, you can ensure the healthiest journey for both you and your baby.
💬 Would you like professional support?
I’m Tuğba Kaşlıoğlu, a Turkish dietitian based in the Netherlands. I provide online nutrition consultations for pregnancy and women’s health.
👉 Connect with me on Instagram: @hanzibeslenme
or visit my website’s Pregnancy Nutrition section to book an appointment.