Good nutrition during pregnancy

Good nutrition during pregnancy is not only necessary for the mother, but very important for the normal development and growth of the fetus as well. The sensation of nausea and vomiting may make sticking your dietary regime difficult during the months of pregnancy, but you have to maintain a balanced diet and also take natural prenatal vitamins which are essential for you and your baby. Here is a list of food items which you must eat and avoid during your pregnancy.

Foods that you must eat during pregnancy.

Eat a range of wholesome and nutritious foods. This should include bread, grains, fruits, vegetables, dairy products, protein sources, fats, and sweets in moderation

Select high fiber content foods like rice, cereals, veggies, fruits, and whole grain breads.

Include regular protein rich food, especially if you are a vegetarian, for the healthy development of the fetus and placenta.

Good sources are lean meats, eggs, cheese, low-fat milk, nuts, and beans.

You must ensure that you are getting sufficient calcium in your daily diet.

So include milk and milk products, soy beverages, and cheese in your diet.

Drink plenty of fluids, water, juice, and milk everyday

Eat iron-rich foods like spinach, dried fruit, fish, red meat, fortified breads and cereals daily to ensure proper blood supply to the fetus and also to prevent anemia.

Choose at least one good source of Vitamin C daily, such as oranges, green peppers, strawberries, tomatoes, and papaya.

Folic acid or folate is very important to avoid neural tube defects in the fetus. Take a prenatal supplement that has folic acid and eat oranges, bananas, and leafy green vegetables daily.

Choose at least one source of Vitamin A which includes carrots, spinach, pumpkins and sweet potatoes.

Take a prenatal vitamin supplement daily to make sure you get enough vitamins and minerals in your diet.

Consume 300 extra calories a day during pregnancy. This should come from healthy, low fat foods that are a solid nutritional pack.

Eat healthy snacks like cheese, yogurt, peanut butter, and nuts.

Foods that you must Avoid When Pregnant.

Avoid alcohol during pregnancy.

Limit caffeine and caffeine containing products to no more than 200 mg per day.


Do not eat foods with high mercury levels like shark or tilefish .

Avoid soft cheeses and consume only hard cheese, processed cheese, and cottage cheese.

Avoid unpasteurized juices and milk.

Avoid raw sprouts.

Avoid raw fish and also raw or partially cooked eggs.

Avoid processed foods and try eating fresh healthy fruits and vegetables.

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