What to eat when pregnant?

During pregnancy, it is important to maintain a healthy and balanced diet to ensure both the mother and the baby receive the necessary nutrients. Here are some foods that are highly recommended for pregnant women:

Protein-rich foods

Protein is essential for the growth and development of the baby. Good sources of protein include lean meats, poultry, fish, beans, lentils, and tofu. It is recommended to consume at least 75-100 grams of protein per day during pregnancy.

Image: pregnant woman eating chicken

Fruits and vegetables

Fruits and vegetables are packed with vitamins, minerals, and fiber. They help prevent constipation and provide important nutrients for the baby's growth and development. It is recommended to consume at least 5 servings of fruits and vegetables per day.

Image: pregnant woman eating fruits and vegetables

Whole grains

Whole grains are a great source of fiber and important nutrients such as iron, zinc, and B vitamins. They also help regulate blood sugar levels and prevent constipation. Good sources of whole grains include whole wheat bread, brown rice, quinoa, and oatmeal.

Image: pregnant woman eating whole grain toast

Dairy products

Dairy products are a good source of calcium, which is important for the baby's bone development. Good sources of dairy include milk, cheese, and yogurt. It is recommended to consume at least 3 servings of dairy per day.

Image: pregnant woman eating yogurt

Healthy fats

Healthy fats are important for the baby's brain development. Good sources of healthy fats include avocado, nuts, seeds, and fatty fish such as salmon. It is recommended to consume at least 2 servings of fatty fish per week.

Image: pregnant woman eating avocado toast

Foods to avoid

During pregnancy, it is important to avoid certain foods that may be harmful to the baby. These include:

• Raw or undercooked meat, poultry, and fish
• Unpasteurized dairy products
• Raw or undercooked eggs
• Caffeine
• Alcohol

Conclusion

Eating a healthy and balanced diet during pregnancy is crucial for the health and development of the baby. It is important to consume a variety of foods from different food groups and avoid certain foods that may be harmful to the baby. Consult with a healthcare provider for personalized nutrition recommendations during pregnancy.