A healthy pregnancy diet should include a variety of nutritious foods from all food groups. Here are some general guidelines for what to eat during pregnancy:
Fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day. Choose a variety of colors and types to ensure that you are getting a range of nutrients.
Whole grains: Choose whole grains, such as whole wheat, oats, quinoa, and brown rice, over refined grains like white bread and pasta.
Lean proteins: Choose lean proteins, such as chicken, turkey, fish, beans, and tofu, to support fetal growth and development. Avoid high-mercury fish such as shark, swordfish, and king mackerel.
Dairy: Choose low-fat or fat-free dairy products, such as milk, yogurt, and cheese, to get enough calcium and vitamin D for fetal bone development.
Healthy fats: Include healthy fats, such as those found in nuts, seeds, avocados, and olive oil, in your diet to support fetal brain development and to help your body absorb certain vitamins.
It’s also important to drink plenty of fluids, especially water, to stay hydrated during pregnancy. You should also aim to get enough iron and folic acid, which are important for fetal development and can be found in fortified cereals, beans, and leafy green vegetables.
Remember to talk to your healthcare provider about your specific nutritional needs during pregnancy and to follow their guidance. They can help you create a healthy and balanced meal plan that meets your needs.