pregnant woman eating fruit

Eating well during pregnancy is vital for both mom and baby. It is important to get the right balance of nutrients to ensure the baby has the best chance of growing healthy and strong. There are some simple guidelines that can help you get the nutritional boost you need without overloading on unhealthy foods.

Eat More Fruits and Vegetables

Fruits and vegetables are packed with essential vitamins and minerals. Eating a wide variety of fruits and vegetables every day will provide you and your baby with the nutrients you both need for healthy growth. Aim for at least five portions of these items each day. A portion is generally counted as one cup or 150 g of these items.

 pregnant woman eating fruit

Eat Foods Rich in Protein and Calcium

Your body needs extra protein while pregnant which means eating foods such as fish, meat, eggs, beans, lentils, nuts, and dairy products. As for calcium, this is needed for strong bones and teeth for the baby. Milk is a great source of calcium, but so are green leafy vegetables such as broccoli, kale, and spinach.

Limit Caffeine Intake

Caffeine intake should be limited while pregnant. Too much caffeine can increase the risk of miscarriage and low birth weight. Try to limit your intake to no more than 200 mg per day. This amount is the equivalent of two mugs of instant coffee or one mug of filter coffee.

Avoid Certain Foods

There are certain foods that should be avoided during pregnancy. This includes any unpasteurized cheese, raw eggs, and processed meats such as salami and hotdogs. Also, foods with high levels of mercury, such as shark, swordfish, and king mackerel, should also be avoided.

Eating well during pregnancy is important to ensure a healthy baby. By following the advice above, you will be able to provide your baby with all the essential nutrients they need for their development.

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